Preventing Rashes on the Trail

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Heat rash, chub rub, and wardrobe malfunctions are all things that inspire rashes, as well as things that athletes are allergic to, like ground cover.

Here are some real basic tips to keep in mind.

Heat rash – The number one cause of heat rash is overdressing. The number two cause is wearing cloth that keeps heat in and doesn’t wick away moisture. A simple wardrobe change can help heat rash immediately from getting worse. Synthetic fibers are also a tool in that rash area because it will help keep the rash dry.

Chub rub – The thing about chub rub is that meaty skin (thighs) are irritated and need more friction in that area, not less. Look for wardrobe items that will keep any smooshy parts of you available to have lots of smooth friction on them, that’s why great exercises pants have lots of spandex! Having high performance gear is not just about having high-quality, it’s about having functional materials on a body in movement.

Lube it homestyle – Put preventative salve on areas that are problematic before you dress. Things that stick out, rub. So nipples, bone areas, and areas that fold, (like a groin) are all areas that are available to have preventative petroleum products rubbed on them.

Nip it – There is a reason also why so many people use Band-Aids over their nipples – it’s to keep them protected and smooth, but it is also to keep that area free from friction and encourage movement. Bleeding nipples can happen on every single athlete year round.

Scrub protection – If you are going to have areas of your body that are exposed to the elements that may include brush, rocks, or other things that can graze the skin to open it, you may want to put protective socks or a light covering in that area. Tall socks can be stylish.

Plan ahead – Knowing the terrain that the athlete will be performing in allows the Trail Driver to keep items in stock that will help the performance of that athlete. That knowledge also helps the athlete preplan their wardrobe.

I do want to just sign off for all of you who have ever gone out of your way to help those athletes become superstars, you are the key to help them get to the finish line!

Trail well.

Burn Baby Burn – Rashes

alexas fotos

All rashes have three things in common – they burn, they are painful, they are super annoying – and the majority of them are preventable. I’ll do prevention information in a different post, but here is what to do when you already have a rash.

When you have rashes from exercise, you should really start thinking like a momma, because the fastest way to manage skin that is irritated, red and painful, is actually diaper rash cream. Zinc oxide is a rash’s worst enemy. Many athletes suffer from rashes in armpits, groins, and thighs, and diaper cream works in all of those areas. Plus, we love it for rash relief more than just slathering it in Vaseline.

Here are a few other tips for those of you dealing with rashes on the trail:

Start early – Of course you want to stop whatever is irritating it, but you want to get that area covered with healing creams ASAP.

Use Synthetic fibers – Also if the area is going to continue to rub, you want to throw away the idea that you want cotton on top of it because of how soft cotton can feel. What you want is something synthetic that will keep that area moving without friction.

Cube it – If you are on the trail and don’t have diaper cream in your medic kit, the sure-fire trick to give immediate relief is an ice cold compress. It will stop the immediate pain and burn, and reduce the swelling.

Stay cool – When the athlete leaves to go home, do remind them that hot water will really make it burn, so a hot tub would actually be pure misery.

Rest – Rashes really respond to just having time to be NOT irritated and will heal in just a day.

Trail well.

Bruises That Worry

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Mountains are dirty and full of rocks. That makes them hard on people who are moving at great speeds to complete a course because any misstep can cause a fall.

When you have athletes that are training in mountainous regions, I always remind people that mountains are made of ROCKS.

Yes ROCKS, and rocks can kill people, even nice, cute people. Depending on if you are in a volcanic mountain or other type of mountain, let’s just agree that all mountains are full of rock.

Rocks get caught up in stuff, they also really hurt and always break skin when you fall on them.  Rocks can cause crazy bruises. Bruises are like a scab on the inside, and you will know instantly when you’re about to bruise the living crap out of your leg, because it will turn color quickly.

If it looks like the bruise on a large muscle group is going to be under the size of a fist, as the Trail Driver I really don’t worry that much. But, if it looks like it is more like the size of my hand if it were open (with all fingers) or larger, I’m definitely going to start to worry.

Bruising that instantly turns black is also not a good sign. Bumps that immediately show a raised “nugget” like a head bump means I will pull the athlete from the course.

It is best to remind all athletes of the rules around safety in advance, so they know IN ADVANCE what accidents will pull them off the course. “Please avoid head injuries” is not enough information…

If your athlete gets injured, ask the person to tell you about the fall and the type of impact. Was it jagged or smooth, was it a deeper punch or just a pancake splat?  Weight falls at 2 ½ times its weight, so a 200-pound male is falling at 500 pounds of force and 500 pounds of force on a spleen is never a good plan.

If you are sending them back, have a medic check them in route and make a back-up plan if the pain gets worse. If they puke after a pancake splat, they need to go right to medical, because this is now a trauma sign.

Best option, pay attention to rocks, tell your team to pay attention to rocks, and NEVER, NEVER trust rocks to stay in place. Nothing outsmarts gravity.

Trail well.

 

Distance for a Cause – The Spiritually Driven Athlete – Part 1

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THANK YOU to all of you who are supporting athletes in their courageous efforts. The world is definitely a healthier and more spirited place because of you.

Many people across the country are choosing to do amazing feats to bring attention to cause, or create a piece of change in the world that they want to see. Many of these are athletes who would not normally take on gigantic physical challenges regularly, but are feeling called to action.

Supporting those I call “spiritually driven athletes” is uniquely different than supporting an athlete who is training every day for a specific distance. Those longer duration athletes are usually participating in multi-day experiences and they are packing rucksack gear on themselves so they can be alone for long periods of time. They will have to be a modern-day MacGyver and medic.

I will break this into a few entries so that I can cover a few different parts of this unique individual path. The first is just a quick list of some backpack items that your athlete will want to add that they may have not thought of, and I did save the weirdest one for the very last, so read them all.

  1. Smart phone and two emergency quick chargers. Phones and chargers do not like extreme weather conditions, be sure to not to store these where they’re going to have the sun beating down on them directly.
  2. Plastic rain poncho that’s really small, really light, and completely effective. It is also a great tool to be able to sit down on something when it’s wet out and be able to keep dry, they look like a giant garbage bag. If you have the space it’s worth having more than one.
  3. Mini umbrella. It is the best thing to make sure you have shade no matter where you are and it can cover your entire body. It is so fantastic to just sit in the shade and have that ability no matter where you are. It will change the temperature around that body by 10° within a few seconds.
  4. Giant safety pins. Things break and you need them to keep working. Nothing works faster than pinning things together. They can also hold little parts that may have fallen off, and they are amazing at picking out thorns, stingers and glass, plus they can even fix a pair of eyeglasses.
  5. Ziploc bag – quart size. You just won’t believe how many things you’ll use that bag for. It can be a trash bag, it can hold wet gear, it can hold rations, it can also be the Holy Grail of keeping clothes dry in torrential rain.
  6. A tiny bottle of high-quality dish soap. It is amazing how much a drop of Dawn dishwashing soap will clean. It’s perfect in a sink at a rest stop to quickly wash up, wash the clothes out in it, tidy up actual dishes, get germs out of water bottles, and it keeps your hair squeaky clean with just two drops.
  7. Extra pens and sticky notes. Everyone is going to need to write something down at some point and a huge notebook is cumbersome, most of the time it’s leaving somebody a piece of information or jotting something down for later.
  8. Hard candy. Many times those athletes will be going on extra long durations but have no access to new water or food, so just having a hard candy can help keep thirst down. Minty is always better than sour, but my recommendation is a wide variety of flavors (but keep the minty ones separate because they will taint all the other flavors). Also it is extremely helpful when you’re going to go a long time without eating or have a nagging cough that won’t let you sleep.
  9. Durable toenail clipper. This can also be used as a scissors in an emergency, it can get packages open, and it’ll actually trim your talons. We prefer the kind that has the tiny nail file that pulls out so you can also use it to dig things out like a stinger, or cut out thorns. It should be able to easily cut through a common kitchen match to be worthy.
  10. Hard box of waxed dental floss, the old-fashioned kind that comes with a cutter built-in. Waxed dental floss can do a multitude of things, like floss your teeth, but it can tie things together, be braided and turned into a stronger rope, it will keep things attached to your bag, and it’s amazing how often you’ll need string. It’s cheap, so get the longest footage.
  11. Portable knife, something that folds up. You can use it to do all sorts of things, but there will be a time when something needs to be cut like a sandwich, stupid things that won’t open when your fingers don’t work, or to alter a piece of clothing because it’s not working. Always opt for a knife over scissors.
  12. Emergency lighter (not for what you think). Emergency lighters are far better than a box of matches because it’s like having 10 boxes of matches. It’s incredibly helpful because they fix frayed ends. A quick light with a small torch will fix all fraying shoelaces, burn wood-ticks, light prayer candles, or they could start an actual fire. Get the full-size.
  13. Small jar of Vaseline. Things rub and it’s a pisser. If you are going to be in a high heat situation make sure you put that in a plastic Ziploc and keep it out of the direct sunlight or it will melt. That said, Vaseline can melt 1000 times and still be good.
  14. Fat piece of sidewalk chalk. It is helpful so that in dry climates you can leave a mark to know that you’ve been on that trail, or to be able to write for help, and to be able to just send a fun message. You can also use this as a way to mark the terrain so that someone in a car can have a clue that you were on that path. Random tip – when leaving a chalk mark for someone to find, also leave the time that you left it. I personally draw a heart with the time in it.
  15. A small compact mirror. Yes you do want to see how pretty you are (I softly imagine that you look into the mirror expecting to see Rapunzel and out comes Rumplestiltskin), but it is extremely helpful to get a vantage point view of places that you can’t normally see (like where the sun doesn’t shine), to get dust or rock out of your eye, but it is also a safety item for someone to be able to find you as you create a lightbeam to show where you are located. So very MacGyver-ish.
  16. Triple antibiotic ointment with pain killer. Things are going to get irritated and the tiny bit of painkiller in there is just enough to stop the mental aggravation. Store with your Vaseline, that way even if they both melt and leak into each other you still have a usable item.
  17. Handkerchief. What an all-around fantastic tool. It will be great for covering nose and mouth when gnats are particularly awful, it also carries things, is a reusable wipe, covers a scrape so that it will stop bleeding (so it won’t attract biting flies), and keeps sun off a specific area like the back of your neck. Plus it can keep your hair from matting down on your forehead.
  18. A teeny tiny spatula for cookies on the trail! That actually was just a lie, but you do need the spatula. It is a crazy thing to have, but you can use it to spread things, put ointment on a large scrape without really touching it a lot, or getting something that is stuck out, like Vaseline. It acts like a stick if you have to get something out of a crevice like the (stupid Apple earbuds), and can also double as an eating utensil.
  19. Something that amplifies sound, like a bell, whistle, or other tool that can help with location identification. But it is also a great tool to keep a dog back (or something else that is bothering or annoying them). Country roads all have dogs who have never seen a leash. Keep it near and easily available.
  20. I did save the weirdest one for the last…polyester pillow batting. It is available in every fabric store, but it can pad a shoe very differently than cheesecloth. It is very helpful to keep some things lifted and away (prevents chafing), so having a little bit of batting will do that. It’s also reusable day after day, and you can wash it out and let it dry and it will fluff up.

Trail Well.

Managing Blood Flow in the Body

redistributionofbloodflow www.learn.sdstate.edu

If you are doing a repetitive sport for hours on end, every athlete will have places on their body where blood will start to pool, and those places will need to get moving so that the body can function at a higher performance long term.  

Commonly affected areas are hands, legs and feet. Blood pooling in these areas will not only change the circulation in the body, but it will also be a ticket to stiffness both that day and the next day. 

It’s helpful to simply put an athlete in a different stretching position that allows gravity to escort the blood to a new place, or rest the athlete in a different position, or have them choose to switch athletic gear. 

A common question to ask is “Are there any areas of your body that are feeling a little numb?”

If this is a seasoned athlete they will naturally move to try to free up that area for movement.  

One of the easiest items to try is to get that athlete in a reclining position and let gravity work on their behalf. 

The body is an efficient tool and usually will redistribute blood within five minutes. 

As always, pay attention to your athletes and give them as many medical alert tools as you can before the event so that they can participate in their own care.

Sharing blogs like this so that they can watch for their own signs of distress is almost like having a race prep meeting! 

Trail well.

Image courtesy of http://www.learn.sdstate.edu

Stress Fractures Are Annoying and Preventable!

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Over the years I have met a ton of endurance athletes, and one thing that they all have in common is their own personal list of annoying injuries. Many people have a war story to go with each injury on that list.

All you have to do is say to an endurance athlete “pulled hammie” and you will watch their whole body scrunch in reaction to how painful that is in real life and how annoying it is to manage the recovery.

Stress fractures not only hurt, but they are traditionally really annoying because it takes so long to heal bones. Hobbling around on crutches, keeping legs elevated, or having an inability to put weight on that region for any athlete is super-duper, big sigh, frustrated kind of annoying.

Taking steps in advance of an endurance event to avoid stress fractures is the “pay attention” advice for the athletes reading this article. This blog series is really focused on the things that happen on the trail and how a support team is going to react to those events, so I will focus on what to do after the injury has occurred.

The chances of a stress fracture for endurance athletes is high, especially for athletes that are pushing their muscles to the very limit. A normal athlete has between a two and 20% chance of having a stress fracture. An endurance athlete will most likely have one at least one in their personal list.

The reason a stress fracture happens is the muscles themselves become too tired to do the work. In order to pick up the impact of the work being performed that the muscles can’t manage, it directs that stress to the bones.

The majority of stress fractures that I have seen on the road really happen in the areas of the feet and the legs.

The athlete will know that they have a fracture because they have a pain that is traditionally getting worse, it will have a lot of swelling, and it may end up with a slight bit of bruising, but it will be first noticeable by pain. You’ll also know it’s a fracture when the pain is reduced as soon as any weight is lifted from the area or it will  immediately start to feel better from rest, and then spurs back as soon as motion or weight is applied to that area.

The hop test- have the athlete hop on the one side where the pain is. A stress fracture will deliver a pinpoint sharp pain.

Your best option is always to STOP-REST-ICE. If you are a trail driver, 100% of the time my advice is to have the athlete pulled off the course, and I will tell you very few athletes want to be pulled from the course. They will endure huge amounts of pain to not leave the course.

My advice to the athlete in a situation like this is to give them as much information as you can about where you think their injury is or where it is heading. Invite them to discontinue what they’re doing if it is causing them pain. In this case if it is a fracture they could actually double the amount of time that they will be unable to perform and be recovering.

Because this type of pain can often look like many other things that are not as critical, like shin splints, you really need to pay attention to the swelling, and how the pain changes when the area has weight taken off of it. When you have pain that is in the muscle tissues, it will start off REALLY screaming. If it is a bone pain, it will get progressively more painful as they move.

There are many athletes that will choose to continue on and bull their way through a stress fracture just to meet those goals. For those crazies, try to wrap the area tightly, give ibuprofen and a sturdy warning. That is all I can offer that will be accepted.

I will leave you with an odd fact, and that is if your athlete was also an athlete as a child, orthopedically they are less likely to get a stress fracture as an adult. And that has to do with the placement of the hip being different in athletic development of children.

Here is that random fact link.

Trail well.

Elevation Burns

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When you are trail driving in areas that have high elevation and a lot of sun you’ll want to watch out for elevation burning.

It is also called sun poisoning, but it’s where you see (usually on the arms of an athlete) what looks like sunburn but has teeny white dots in it. Those white dots will be right underneath the skin and may have a little bit of topographical texture to them. Traditionally I see this in higher elevations, but it means that the athlete needs immediate complete sunblock and burn treatment.

I have a tool that I use that is in a tube form called “Rescue Remedy.” It is available at Whole Foods everywhere, or multiple places online. It is a homeopathic treatment that is especially good for burns. If you are taking notes, buy some and keep it in your medic kit at home for burns that happen on the stove. I am not kidding, this stuff is magic!

You want to slather it on that burn as soon as you see it and let it do its job. It will be the difference between blistering and not blistering.

If you have Rescue Remedy, I would apply it immediately and let it soak into that skin as many times as it can. The first application will melt into the skin. You want to apply it until it doesn’t immediately melt anymore and it’s got a white top finish. As soon as that slow sinking white top layer gets melted in (it may take about a minute) then you want to apply sunblock over that.

That should do the trick for the rest of the day, unless they are sweating off their sun block. Be very gentle when touching this area and remind them to not scratch. Scratching will make those white bumps that are actually a kind of blister pop up to the top.

Trail well.