MEDICAL ADVICE
BLISTERS
Prevention: Well fitting not tight shoes - Wear
socks - Do not wear new shoes.
Treatment: If you feel one starting see a first
aider - Do not pop them - Following the race do not put on creams
or ointments. Do cover with a a non adherent dressing.
DEHYDRATION
Prevention: Do not drink alcohol the night
before or directly after the race. - Take a drink at every
opportunity.
Treatment: See a first aider. - If you feel bad
after the race either take a isotonic drink or drink 1 litre of
water that has had 1tsp salt and 4tsp of sugar added.
STRAINS and SPRAINS
Prevention: Warm up properly. - Look out for
pot-holes on the road. - Wear the right shoes.
Treatment: See a first aider. - After the race
use the RICE principle.
REST - get off your feet, take the weight off the affected
limb.
ICE - Apply ice wrapped in a cloth to the affected area for 20
mins every 2 hours.
COMPRESSION - Wrap the area in an elastic bandage.
ELEVATION - Raise the affected limb to a level above your
heart.
Take ibuprofen to bring down inflammation. See your GP if there
is significan swelling, radiating pain or numbness, or if it does
not improve within 24 hours.
CHEST PAINS
DO NOT CONTINUE - see the nearest race marshall who will contact
St John's.
Please write any medical condition you have and give details of
medication on the back of your race number.