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Essential First Aid Tips for Running Injuries

running injuries

Table of Contents

Running is a contact sport, yet running injuries and accidents still happen. Besides muscle cramps and scrapes, few risks can take a person out of the game.

While injuries are common for runners, most can be preventable with proper care and prevention. Read on to learn first aid for running injuries.


Common Running Injuries

According to Sports Medicine Australia, about 70% of recreational and competitive runners will experience injuries every year. Roughly half of these incidents are damage to the knee, followed by foot and ankle injuries, lower leg, and the hip or pelvis area.


running injuries


Runners are also likely to suffer from back and groin injuries.

Following simple guidelines, including proper warmups and wearing the right clothes, can prevent these injuries. Avoid pushing too hard and stay within the recommended limit.

Here are common running injuries to watch out for:


Blisters – The sliding and rubbing of the foot inside the shoe when running can cause the skin to break and form blisters.

Shin Pain – Overloading the leg muscles, tendons, or shin bone from running can result in pain.

Soft Tissue Injuries – These include the damages in the muscles, tendons, and ligaments and other connective tissues (fascia).

Skin injuries – Falling or tripping over while running can result in cuts and abrasions in the skin. Sunburn and bruises also fall into the category of skin injuries.


Risk Factors

Here are some factors to look out for that increases the risk of injury while running.

  • Overtraining or running beyond an individual’s fitness level can result from straining in the muscles, tendons, and ligaments.
  • Incorrect or poor running techniques can cause injuries such as small tears.
  • Wearing incorrect clothing can contribute to heat stress, overheating, or cold injuries.
  • Running on hard surfaces can lead to shin pain and stress fractures.
  • Other environmental factors can also result in injuries such as air pollution, loose, unstable surfaces, and obstacles such as low-hanging tree branches or rocks on the track.

8 First Aid Tips for Runners

Below are a few first aid tips to keep safe and avoid complications when running.


Clean Cuts and Scrapes Right Away

A wrong step can lead to falls and open cuts. It is best to tend the wound right away to stop the bleeding. Clean the area using water and cover it to prevent infection.


Prepare a Medical Kit

A well-stocked first-aid kit is essential when treating minor injuries when running. Buy a ready-made set or create your kit by getting all items necessary.


Let Others Know the Plan

Running solo is a great way to release stress and be healthy, but share specific plans with others for precaution. Be it a family member or a friend, let them know the expected arrival time and the running location.


Do Not Pop the Blister

It may be tempting to pop a blister, but leaving these fluid-filled sacs alone is best. Breaking it will only increase the risk of infection.


Stay Hydrated

It is common for runners, especially the newbies, to lose track of their water intake, leading to dehydration. Other factors can lead to this condition, such as heat and change in humidity.

Dehydration symptoms include lightheadedness, confusion, and loss of consciousness. At this point, it is best to stop running, rehydrate, and take a rest.


Know When to Call an Ambulance

Experiencing chest pain, difficulty breathing, and losing consciousness require immediate medical attention. Stop running and call triple Zero for further assistance.


Learn First Aid

Long-distance running and other factors can heighten the risk of a heart attack. Therefore, it is good to learn how to respond to such emergencies.

Learn first aid today.

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