Safe training

Fri Mar 5 2010

The health of Kokoda Challenge competitors is a priority of the KCA. During the Kokoda Challenge professional first aid and emergency services are available. However, during training health and safety is the responsibility of the individual.

The KCA hopes that all participants and their support crew take the time to learn about the potential hazards of outdoor endurance training.

Scott Whimpey, KCA first aid expert and accomplished endurance thlete in his own right, knows all too well the importance of first aid training.

Scott had a mountain bike accident in Nerang State Forest that resulted in a shattered ankle bone and 12 months of immobilisation.

"Within a few minutes I went into shock, so I had to act quickly," says Scott.

"When you are in shock, it is important to raise the legs to allow blood flow to the vital organs - this can prevent cardiac problems

"The doctors told me I would not walk without a limp or walking stick and that I would never run again."

He has now recovered fully and attributes this to his knowledge of first aid. Scott can vouch for the fact that even minimal first aid knowledge can save you from serious injury or death.

Scott has shared with us the most common ailments of competitors, along with some handy tips to combat them.

Common problem: Blisters and chaffing.

Solution: Prevention is the best method, train in the shoes and clothes you plan to wear, tape up areas that may blister (heels and toes) and help chaffing by applying Vaseline before it gets bad.

Common problem: Soft tissue injuries, sprains, strains and bruising.

Solution: Familiarise yourself with the acronym R.I.C.E - rest, ice, compression and elevation. If the injury is not bad and you're keen to keep moving, apply a compression bandage to the affected area. Know your limitations - if the injury is painful seek medical attention.

Common problem: Sore and tired legs from training.

Solution: The best way to help tired legs is to cool them down. Take an ice or cold water bath (ten minutes in then ten minutes out, repeat two to three times) or wade in a lake or in the ocean, this will aid recovery by up to 50%.

Common problem: Dehydration.

Solution: Start hydrating well before training. Check your urine, if it's clear you’re hydrated. 

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