If an injury does occur the first steps are the most important in controlling the severity of the injury.

  1. R

    est, stop running

  2. I

    ce the injury, never apply heat

  3. C

    ompression, for example wrap a bandage around the injured area

  4. E

    levation, raise the inured area, for example put your feet up.

RICE

helps minimise internal bleeding and swelling and help to promote healing.

To prevent injury you should always do the following:

  1. An adequate warm-up – about 15 minutes, consisting of an easy jog and stretching.
    • Do not bounce, hold the stretch for about 30 seconds
    • Do not stretch into pain
    • Repeat each stretch 3 times and stretch each of the main muscles.
  2. An adequate cool down, 10 – 15 minutes slow jogging and stretching
  3. Train sensibly, build up gradually. Use a training plan an diary.
  4. Rest, give your body time to recover from training. Listen to your body. Do not train when you are ill or have a cold, flu or infection. You will be sick for longer.
  5. Vary the direction in which you run. Repeating the same course puts strain on the same parts of your body each time you train.
  6. Eat sensibly and take plenty of fluids. Get to know the best time for you to eat or drink before running so as to prevent cramps or nausea. Everyone is different.
  7. Wear sensible footwear. Remember the most expensive shoe is not necessarily the best for you. Go to a specialist sports shop and if necessary, ask for advice.
  8. Train on grass or parkland track as much as possible to reduce the impact on joints and muscles.

Information available at this site should not be used for diagnosing or treating a health problem or disease. Always see your practitioner if suffering an illness or injury, with regard to your treatment options.