Survival Guide
Sprains
1. Explain to coaches, no matter how minor the injury is
2.) Ice. Rule of thumb - 20 min on, 20 min off and repeat 3-4 times a day (Avoid placing ice directly on the skin to avoid ice burns. Place ice in a cloth or thin towel.)
3.) RICE- Rest, Ice, Compression, Elevation
------> Strengthen your ankles by jumping rope, spelling your ABC's with your feet, and doing single legged balancing exercises
Blisters
Because they are caused by friction, make sure you have shoes that fit your feet and good running socks. You can also tape (medical tape or duct tape works) blister-prone areas before sweating/running to avoid blisters.
If the blister doesn't hurt:
Leave it alone, it will heal, and even better if it callouses so you won't get blisters there again.
If it hurts:
1.) Boil/disinfect a needle for 5 min
2.) Clean/disinfect the blister
3.) Carefully slit the top of the blister and press the fluid out
4.) Clean it again, let it dry out and cover it with something clean, like a band-aid.
If the blister doesn't hurt:
Leave it alone, it will heal, and even better if it callouses so you won't get blisters there again.
If it hurts:
1.) Boil/disinfect a needle for 5 min
2.) Clean/disinfect the blister
3.) Carefully slit the top of the blister and press the fluid out
4.) Clean it again, let it dry out and cover it with something clean, like a band-aid.
Shin Splints
Shin splints are dull, aching pain in the front or sides of the lower leg.
1.) 1. Tell your coaching staff. You may also want to visit your doctor if it is severe or recurring.
2.) Ice. Rule of thumb - 20 min on, 20 min off and repeat 3-4 times a day (Avoid placing ice directly on the skin to avoid ice burns. Place ice in a cloth or thin towel.)
3.) RICE- Rest, Ice, Compression, Elevation. You may need to take some time off running and swim or bike instead. You and the coach will decide that.
4.) Decide if you need new shoes with new tread or insole support.
5.) Avoid running on hard surfaces like concrete and asphalt.
1.) 1. Tell your coaching staff. You may also want to visit your doctor if it is severe or recurring.
2.) Ice. Rule of thumb - 20 min on, 20 min off and repeat 3-4 times a day (Avoid placing ice directly on the skin to avoid ice burns. Place ice in a cloth or thin towel.)
3.) RICE- Rest, Ice, Compression, Elevation. You may need to take some time off running and swim or bike instead. You and the coach will decide that.
4.) Decide if you need new shoes with new tread or insole support.
5.) Avoid running on hard surfaces like concrete and asphalt.
Even though we rarely have issues with these items, they are good to know for all of the time we'll be spending out in the mountains.
Ticks

Ticks are all over the trails we run, especially in the wet spring and hot summer months. You'll see them piled on the end of the long, yellow grasses most often. Because it is so difficult to avoid these grasses that hang over the trails, you will most likely find one or more small, round ticks like the one in the picture crawling on you at more time or another.
Check yourself completely for ticks after EVERY trail run!! Especially your legs, shoes and socks.
If you find one:
Check yourself completely for ticks after EVERY trail run!! Especially your legs, shoes and socks.
If you find one:
- Don't panic, it probably won't bite you. Get it off (don't let it bite you hand) and make sure to kill it.. It's best to flush them down toilets to prevent the spread of diseases.
- Check all of your clothes outside, espeically your shoes and socks. Where there is one, there's probably more.
- Check yourself thoroughly after runs like lower loop or montecito - even your hair.
- Be aware - the bites are painless, so just be aware of any new bumps or bites you find.
- It's rare, but IF you are bitten, here's what you should do: http://www.emedicinehealth.com/ticks/page5_em.htm#
Poison Oak

Poison oak is common in our area, though we've never had problems with it either.
How to spot it -
If a rash occurs -
How to spot it -
- "Leaves of three, leave it be"
- Rounded and lobed leaves
- Shiny, oily residue visible on the leaves
- Sometimes the leaves turn red in the summer - those are easy to spot and obviously poison oak
- In spring/summer, some will have white flowers or groups of berries
If a rash occurs -
- It will not occur for a few hours or even a full 2 days after contact
- It may blister, ooze, swell, become red or bumpy
- It will itch like crazy
- It is not contagious. Any spreading of the rash means the oils haven't affected you completely, don't worry- once you wash off the oil, you can't spread it.
- Wash immediately to remove any urushiol (the poisonous oil)
- Avoid itching
- Take cool baths or use cool clothes to soothe itching
- Try to keep the affected areas dry
- Take antihistamines or calamine lotions
- See a doctor is rash is severe, or if you feel you need a prescription lotion, etc.
- The rash usually lasts from 10 days to three weeks
Snakes

Snakes, naturally, are also all over the trails. However, you'll rarely see them as you quickly run by, and they really just want to be left alone.
If you are bitten (not likely, and not all bites are venomous):
- Whipsnakes are dark and have light yellow lines along their long, slender bodies. They are nonvenomous.
- Gopher snakes are brown with many, small dark spots running the length of their bodies. They are mostly nocturnal and are nonvenomous. They may act like a rattlesnake when threatened, but if the head is the same width as the body, the snake is basically harmless.
- Western rattlesnakes are venomous. They are light brown with large 'saddles' (spots) along their bodies. They have rattles and large triangular heads that are much bigger than their necks and bodies.
- Always be aware of the trail ahead of you and around you
- If you see one, or hear the rattle, stay calm and don't approach it. Keep your distance and either wait for it to move far off the trail, or turn around and run back. Don't bother it, and everyone will be happy.
- Most often, it'll warn you if its bothered by coiling and rattling. If so, calmly back up and let it be.
If you are bitten (not likely, and not all bites are venomous):
- Remain calm, try to lower your heartbeat.
- Keep the bitten area below your heart.
- If possible, send someone to call to get you to a hospital. Stay with someone.
- Try to move as little as possible so the venom can't spread.
- After you lower your heartbeat, walk back to the team, resting often, or find a clear place to lay down, like a street (not in the middle of the woods/trail).
- Remove all jewelry, watches, shoes etc. from the area. The area will swell considerably even if the bite isn't venomous.
- Don't suck the venom out, create a tourniquet or cut the wound. Make sure blood flow isn't cut off, and the finger and toes are still pink and are not numb.
Mammals-
Bears - Bears are rarely encountered but the rule of thumb is to make noise and be big. Being too quiet on a trail can surprise a bear.
If you encounter a bear -
- Make a lot of noise
- Make yourself big
- Stay away from cubs at all costs or sources of food the bear will want to eat
Cows - Unless they have young, are backed into a corner, or are angry bulls, cows are incredibly calm and harmless. Be polite, and keep your distance if you can.
If need be -
- Stay quiet and calm. Move slowly. This way you won't seem like a threat to the cow.
- Jump a ditch or creek where they cannot follow.
- Stay completely away from all bulls and cows with calves - these are the only ones who attack
- Most cows attack when they are threatened by dogs - if running with a dog, let go of the leash and allow your dog to escape on his own
Coyotes - They do not fear humans, though they rarely attack us (they may attack pets). Normally they are seen on the trails just trotting along, so leave them be and let them leave the trail. Don't follow too close behind. They'll look at you, but if you keep a safe distance, just keep slowly running along.
If it seems aggressive,
- scare it by yelling or throwing rocks or sticks at it.
- Don't run away - their instincts are to hunt.
- Don't run away. Stand your ground or slowly back up
- Act threatening - make yourself big, wave a stick around, stand tall, make noise
- If necessary, throw rocks and sticks at it so it becomes afraid of you.
- They can be fought off with sticks, etc.