Orienteering - preventing injury

Orienteering is running or walking while you are navigating (with a compass) through challenging environments such as bushland. Orienteering organisations remove environmental hazards where possible, or else clearly signpost them and warn all participants. At each event, you can choose a course ranging from easy to difficult. Instructors are found at each checkpoint. Contact the Victorian Orienteering Association for more information.

Common injuries
Common injuries include:

• Running injuries - such as shin splints, strains, sprains and blisters.
• Overuse injuries - although orienteers run on soil rather than concrete or bitumen, they may still be vulnerable to overuse injuries.
• Impact injuries - from falling on steep, rocky, slippery or loose terrain.
• Eye injuries - from tree branches (or similar) whipping into the face.
• Skin injuries - including abrasions, cuts, bruises, insect bites and sunburn.

• Lack of physical conditioning - orienteers should ensure they are in good physical condition.
• Inexperience - beginners who are unaccustomed to reading maps and using a compass may get lost, particularly if they choose a course that’s beyond their current skill.
• Poor technique - for example, running flat-footed puts unnecessary strain on joints and muscles.
• Lack of appropriate clothing - neglecting to wear protective clothing, such as a long sleeved t-shirt and long pants, can result in injuries to the skin such as cuts from tree branches.

• Exercise regularly to keep yourself in good physical condition.
• Drink plenty of water before, during and after the event to reduce the risk of dehydration.
• Warm up thoroughly before orienteering. Include plenty of sustained stretches.
• Incorporate stretching into your cool down routine.
• Wear appropriate shoes. Make sure your shoes are comfortable. Don’t buy a new pair of shoes and try to ‘break them in’ during an orienteering event.

• Strictly observe all rules, cautions and advice from event staff.
• Make sure you fill out all the necessary paperwork at registration, including the Start Time sheets.
• Participate in orienteering events held in smaller parks and stick to the easier white or yellow courses if you are a beginner.
• Carry a whistle. You are required to blow on the whistle if you get injured or seriously lost. The usual distress signal is six one-second whistles spaced at one-second intervals. Pause to listen, then repeat.

• Keep in mind that the most direct route is often the hardest. Study the map carefully and choose the most appropriate route for your skill and fitness level.
• Wear a long sleeved top and long trousers, to reduce the risk of cuts and grazes should you fall.
• Apply SPF 30+ sunscreen to all exposed skin areas. Reapply regularly.
• Wear a watch to keep track of time.
• Keep your map inside a waterproof bag.
• Observe all ‘out of bounds’ areas marked on the map. These indicate hazards such as mine shafts or electrified fences.

• Make sure you understand what to do if you get lost or injured. The usual recommendation is to move to the nearest high point (if possible) and continue to blow the distress call on the whistle until help arrives.
• Only blow the whistle if you are lost, injured or too exhausted to continue.
• Try to find the hurt or lost competitor if you hear a distress whistle. You must abandon your course if you hear a distress whistle.
• Make sure you have basic first aid training. You may be the first person to make contact with an injured orienteer.
• Always return to registration at the end of the event even if you haven’t finished the course. If your name isn’t ticked off, the organisers will assume you are lost somewhere on the course.

• Stop immediately if an injury occurs. ‘Running through’ the pain will only make your injury worse.
• Seek prompt medical treatment for all injuries.
• Treat all soft tissue injures (ligament sprains, muscle strains, bumps and bruises) with rest, ice, compression, elevation (raise the limb above your heart) and seek advice from a health professional.
• Do not resume activity until you have completely recovered from injury.

• Your doctor
• Always call an ambulance in an emergency Tel. 000
• Physiotherapist
• Victorian Orienteering Association Inc. Tel. (03) 9459 0853
• Smartplay Tel. (03) 9674 8777
• 'Go for your life' Infoline service Tel. 1300 739 899

• Orienteering is running or walking while navigating by compass through challenging environments such as bushland.
• If you are a beginner, participate in orienteering events held in smaller parks and stick to the easier white or yellow courses.
• If lost or injured, move to the nearest high point (if possible) and repeatedly blow the distress call on the whistle until help arrives.

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