Running Reimagined: Smart Plans for Everyone [708b]

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Unexpected situations are inevitable during running. The most common ones include abdominal pain, calf cramps, sprained ankles, blisters, and heatstroke.

Unexpected situation one: Abdominal pain

Abdominal pain mainly occurs due to a lack of regular exercise, low training levels, insufficient warm-up before running, sudden acceleration during running, and irregular breathing patterns. Additionally, running on a full stomach or while hungry can also cause abdominal pain.

What are some good methods to avoid it?

Gradually increase exercise load and slowly improve physical fitness. Arrange pre-run meals reasonably, and only exercise after digestion. Warm up before running, control breathing rhythm, and supplement salt appropriately in summer.

How to deal with abdominal pain during running?

First, slow down gradually and press the painful area with your hand to relieve the pain. If the pain is severe, stop exercising immediately, take Shidishui or Probanthine orally, massage acupoints, or seek medical attention promptly.

Unexpected situation two: Calf cramps

What causes calf cramps?

Calf cramps are caused by muscle fatigue, excessive sweating, and significant electrolyte loss. Cold weather can also stimulate leg muscles, and sudden intense exercise can cause cramps if the calves are not immediately adapted.

How to prevent and treat cramps?

Similarly, a good warm-up can prevent calf cramps, especially in winter when warm-up time should be extended and calves kept warm. If cramps occur during running, stop immediately and massage the calf acupoints.

Unexpected situation three: Sprained ankle

A sprained ankle is usually caused by insufficient warm-up, incorrect running technique, uneven road surfaces, and lack of concentration.

To prevent it, strengthen ankle exercises during warm-up and improve running techniques. If a sprain occurs during running, rest on the spot, apply cold compresses to the injured area for 15-20 minutes, apply Voltaren externally for anti-inflammatory and pain relief, and bandage the ankle to prevent swelling. Elevate the foot while sleeping to reduce swelling.

Unexpected situation four: Blisters

Blisters are a common issue for runners, mainly caused by excessive friction between the feet and shoes or socks, generating a lot of heat. Wear properly fitting, breathable shoes, and avoid thick cotton or nylon socks. Apply Vaseline or talcum powder to areas prone to blisters before running, or use medical tape or band-aids to reduce friction and prevent blisters.

How to quickly heal blisters?

Use a sterilized needle to puncture the blister, make a small opening to let the fluid out, then apply iodine and cover with a band-aid.After two days, it will heal.

Unexpected situation five: Heatstroke

Heatstroke occurs when runners stay in high-temperature environments for too long, leading to excessive loss of water and electrolytes. Symptoms include dry and hot skin, dizziness, nausea, and weakness. To prevent heatstroke, reduce exercise intensity in hot weather, wear light clothing for outdoor runs, ensure good ventilation for indoor runs, and prepare low-sugar, salt-containing drinks for prevention.

How to help someone with heatstroke?

Move the person to a cool, ventilated place to rest, apply cold compresses to the head, or loosen their collar to cool down. Give them Shidishui or a salt-containing drink. If there is no improvement, seek medical attention promptly.

Review of emergency handling knowledge for unexpected running situations

Abdominal pain: Slow down, press the painful area with your hand; if severe, stop exercising, take Shidishui or Probanthine orally, massage acupoints, or seek medical attention promptly.

Calf cramps: Stop immediately and massage the calf acupoints.

Sprained ankle: Rest on the spot, apply cold compresses to the injured area for 15-20 minutes, apply Voltaren externally for pain relief, bandage the ankle, and elevate the foot while sleeping.

Blisters: Use a sterilized needle to puncture, let the fluid out, apply iodine, and cover with a band-aid.

Heatstroke: Rest in a cool, ventilated place, loosen the collar, apply cold compresses to the head, drink Shidishui or a salt-containing drink, and seek medical attention if severe.