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If you are a hiker, you need to know how to prevent and treat hiking injuries. Hiking is a low impact sport but as with any outdoor activity there are possibilities for injury. Most would agree that the best way to deal with an injury is to avoid one in the first place. This can be accomplished by practicing prevention methods. Let’s explore the best ways to prevent and treat hiking injuries.
Blisters
Perhaps the easiest injury for a hiker to obtain is the blister. The most important item a hiker must select before hiking is their hiking boots. It is vital that these boots supply all the features necessary for comfort and safety. They should be waterproof and offer sufficient ankle support. Hikers should ensure that they are broken in prior to a major hike.
We know blisters are caused by friction and they usually can be prevented but in the event a blister still occurs it can be easily treated on the hike. When you get a blister you should pull off your sock slowly and clean the affected area with a little soap and water or what I like to do is carry a few baby wipes and alcohol pads in my first aid kit for cleaning injuries.
Now it is usually recommended against, but what I do is I’ll pierce the blister with a sewing pin, just a small hole will do, and squeeze out the fluid that has buildup. Then depending on the size of the blister I will either leave it alone or cover it with moleskin. I always try to avoid covering the blister because it is best to allow the blister to heal itself in the open air over time.
Hypothermia and Heat Stroke
Depending on the hiking climate there are a couple of hiking injuries that also must be taken into consideration. They would be hypothermia or heat stroke. Hypothermia occurs when your body loses the ability to maintain its core internal temperature above 95 degrees F. Symptoms include loss of muscle coordination, uncontrollable shivering, disorientation, pale skin, bluing of the lips, ears and fingers. Hypothermia can be avoided by dressing accordingly and staying dry. Hypothermia can be treated by taking measures to warm the body back above 95 degrees F such as drinking warm drinks and skin to skin contact.
One popular Outside magazine recently claimed, in an answer to a quiz, you can treat hypothermia by crawling into a sleeping bag with your clothes on. They should know better, someone will get killed following that advice. The only sure way to warm back up in the outdoors when you get hypothermia is to crawl into a sleeping bag sans clothes with another person. You must introduce an outside heat source to warm back up because remember during hypothermia your body cannot warm itself back up.
Heat stroke is the opposite of hypothermia, where your body cannot cool its internal temperature down by itself. Symptoms include nausea, rapid pulse, difficulty breathing, confusion and lack of sweating with flushed or dry red skin. It is deadly and can kill you just as easily as hypothermia. Heat stroke can be avoided by dressing accordingly, drinking enough water and taking frequent breaks on the hike.
Heat Stroke can be treated by removing all clothing, placing the hiker into a cool stream, not cold water, and slowly drinking water to bring the body temperature to a safe level. If no stream is available, remove all clothing, get in the shade and drench a piece of cloth in water to make a cold compress. Place cold compresses in the armpits, groin and neck area. Make sure to leave enough skin exposed to let the body heat escape and drink water.
Sprains and Strains
The dreaded sprain or strain can also occur on the trail. This can be avoided by following proper safety procedures and utilizing necessary hiking equipment. Sprains and strains are typically treated by applying ice to the injured area in 20 minute intervals to reduce the swelling. Its great if there is snow on the ground but if not the only treatment would be to snugly wrap the sprain in cloth to prevent pain or further injury.
Dehydration
Dehydration is another area of concern. Always ensure that you have access to plenty of water while hiking. It is easy to get dehydrated. Drink water often. If you get dehydrated you need to drink water slowly but continuously until you become hydrated again.
One good way to see if you are drinking enough water is to look at the color of your urine. If it is clear or slightly yellow you are good to go. If it is a dark yellow then drink a liter of water immediately and try to drink a little more water throughout the hike than you have been. If your urine is orange you need to stop and drink a couple of liters of water over about an hour period.
If you do not follow this advice, you can easily become a victim of heat exhaustion and heat stroke. Even in the winter you need to make sure to drink water even if you don’t think you need it.
Bleeding Wounds
Bleeding wounds can occur from time to time on the trail as well. You can reduce the possibility of these type of hiking injuries by wearing the proper apparel and using common sense but in the case a wound occurs apply a clean cloth to the wound applying pressure for up to 10 minutes or until the bleeding stops. Make sure to bandage the wound to prevent infection and further bleeding. Depending on the severity of the wound obtain professional treatment as soon as possible.
There are many more injuries that can occur when hiking but these are the most common ones. The majority of these hiking injuries can be avoided by simple prevention methods. You should properly prepare for the hike taking all the necessary precautions to ensure a safe and rewarding outdoor experience.
The avid hiker has to pack a backpack for an extended journey and one of the most important items packed will be trail food. You won’t find your favorite fast food restaurant on the trail so you have to go prepared. Follow these tips and you won’t be sorry.
It’s all about energy
Did you know a hiker burns up to 500 calories per hour while hiking? So for an 8 hour full day hike you could burn as much as 4000 calories. Just think, considering a pound of body fat contains 3500 calories, you could very well hike yourself to the bone if you don’t eat enough. Wow, it is amazing isn’t it? Now that you know how much energy you could be expanding don’t you think you will need some?
Here’s how to get it. Energy for hiking requires that you eat high calorie foods that deliver the most energy compared to its weight. Here is the breakdown of the three components of food that provide energy:
- Fat- 9 calories per gram
- Protein- 4 calories per gram
- Carbohydrates- 4 calories per gram
So based on this breakdown, you would think we should choose foods that have a high fat content, right? Right. However, you also need protein to repair muscles and carbohydrates for those quick energy bursts so we need to keep these factors in mind when choosing foods to eat.
Nutritionally speaking for multi-day and long distance hiking you should try to plan a balanced menu. Fat carries more calories per ounce but you should still try to get half of your calories from carbohydrates and a little bit of protein to balance it out. Also the above information is only a guide the calorie intake necessary will differ from hiker to hiker. This can be accomplished in various ways.
What’s on the menu?
The key to the successful trail food menu is to not carry more than you need but yet carry enough to deliver the energy you do. Also trail food should be durable so you don’t end up eating crumbs. Unless you want to break the bank you want to avoid the freeze dried backpacking meals that are typically expensive.
You want to create a menu that can be easily accessible from your local food market so you can find non-perishable foods that won’t cost you a fortune. There are plenty of foods good for hiking that can be picked up right from your grocer
These following suggestions may not meet every hiker’s expectations. Each hiker is different. You have to gear the menu to your personal taste.
- Good breakfast items would be like harvest oatmeal bars, cliff bars, blueberry or hazelnut quinoa, pop tarts or homemade energy bars that can be prepared at home.
- Snacks that can be devoured with ease are great when you need quick refreshment so things like dried fruit and almonds, fresh apples and cheddar, gorp or even a good old snickers bar.
- For lunch things like pita and dips make great meals. Items like packaged (not canned) tuna, you know the ones that have packets of mayonnaise, relish and crackers, are great as well.
- For dinner you can pick up sufficient amounts of pasta, ramen style noodles and even full meals in foil packages that can be easily prepared.
So that is about it. Always try to eat the heavier items on the menu first. Plan your menu correctly and you will carry the trail food that will deliver what your body needs for the journey.
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Pros
Cons
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Buy it Now¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯ From Endless.com Price $70 to $95 |
Pros
- Light Weight
- Durable Construction
- Good Traction
Hiking training is a must for the novice and experienced hiker alike. Hiking is like any other sport, you have to be in pretty good shape if you want to do it well. When most people think about hiking their first thought is how hard it is on the feet. Certainly the feet do take the blunt of the punishment on a long hike but the truth is virtually every muscle in your body will be worked during the excursion. Not only do all of your muscles need to be exercised but your lung and cardio system have to be up to par as well.
There are some rather easy exercises that can be very successful at getting your body ready for the long hike. Keep in mind that anytime you are exercising you want to take it slow. Never jump right into strenuous exercises without first warming up. This can be accomplished by simply doing a few low impact calisthenics or jogging in place.
If you want to last for the long haul you have to ensure that your leg muscles and joints are prepared for the journey. You can prepare these muscles by simply doing some squats. Squats are accomplished by placing your heels nearly together and holding your arms straight out at the side. Then all you have to do is squat down slowly and then slowly come back up again. You can begin with a small amount of repetitions and then build up to as many as you prefer.
Another good exercise for the hiker is lunges. This can be done very easily. Simply place one foot about a foot and a half in front of you and then lower yourself down slowly. Then slowly rise back up again. Do about 10 repetitions with each leg. As with any exercise you want to begin slowly and then build up your regiment.
The avid hiker knows other than having the necessary equipment making sure their body is ready for the hike is the key to a successful trip. Hiking training and exercise can be accomplished in many ways. You can go on short jogs numerous times during the week or slightly longer walks if you want to save your knees. It is also vital that you strengthen those back and stomach muscles. These are really the foundation that presents posture and wards off fatigue on the long hike. Hitting the weights or utilizing a rowing machine will go a long way in supporting those legs in the calves, hamstrings and quadriceps area.
Hiking training is nothing more than taking care of your body and preparing your system for the long hike over hills, mountains and creek beds. The key is consistency and restraint in whatever exercises you choose. Train yourself wisely and any hiking excursion will be easy to endure.
The Vasque Sundowner Classic GTX Hiking Boots is just that a classic. Vasque claims the Sundowner was “The Boot That Built the Brand” and there is obviously a good reason why. The Vasque Sundowner Classic was created over 25 years ago and the brand is still going strong. Known for its durability, many hikers have reported these boots have lasted for up to 10 years and quite a few are on their 2nd and 3rd pair.
The Vasque Sundowner Classic was one of the first hiking boots to use cement construction rather then welt construction which drastically reduces the weight of a hiking boot. The one piece leather upper has 0 seams to allow moisture to enter the boot. The full leather upper combined with a Gor-Tex liner will leave you high and dry even in the most inclement of weather. The Vasque Sundowner Classic weights 3lb 6oz so they are not for hikers that have gone light weight. But for men that prefer a solid almost damage proof boot it is right up their alley.
The Vasque Sundowner Classic hiking boot requires a break in period but once broken in they are just as comfortable if not more than a tennis shoe. The hiking boot is built for serious backpacking but is just as usable for a day hike on the trail. Vasque has updated the original hiking boot with their Ultimate fit Technology and is available in wide sizes. Because of the classic style and durability the Sundowner hiking boot is very versatile. If you want a boot for hiking, work boot, a night on the town or even all three the Vasque Sundowner Classic is the perfect hiking boot for you.
- Boot Weight: 3lb. 6 oz. each
- Outsole: Vasque Classic
- Last: Sundowner
- Midsole: Medium Density Rubber
- Liner: Gor-Tex
- Technology:
- Ultimate Fit
- Ultimate Fit Widths
Salomon is a leader in outdoor apparel including the makers of some of the best hiking boots. Started in 1947 as a maker of ski boots, Salomon has been constantly at the forefront of innovation. Salomon was instrumental in perfecting the first of the modern ski bindings and still places a high emphasis on research.
Salomon is constantly developing new concepts in ski boots and equipment. Salomon also produces Salomon hiking boots, trail running shoes, snowboarding apparel and equipment, and other outdoor clothing.
Salomon hiking boots have been worn by many athletes in the World Ski Championships, X Games and the Olympics. Notable winnings for athletes wearing Salomon gear include 17 Gold Medals in cross country skiing during the 1989 World championships and winning 76% of all medals in the 2006Torino Olympic Games. Some of the A-list athletes that trust Salomon gear include extreme skier Sylvain Sauda, Marc
Girardelli, Stefania Belmondo, snowboarder David Benedek and Olympic medalist Janica Kostelic.
Salomon incorporates trail running shoe technology into most of its Salomon hiking boots. This keeps the weight down and the comfort level up for long days on the trail. Salomon uses technologies such asGortex, Ortholite and Contagrip in its hiking boots and hiking shoes.
At Salomon you can find equipment and apparel for winter hiking, skiing, snowboarding or any other mountain sport you may want to participate in. Salomon belongs to parent company Amer Sports that include major manufacturers such as Wilson andSuunto. Salomon is a brand you can trust and Salomon hiking boots are some of the best there is.
In the past full leather hiking boots were your only choice of hiking footwear. They were like tanks for your feet. They were tough and unbearably heavy. It took a long time to break them in and they were maintenance intensive. Hiking boots have come a long way since then. Leather is still used in many versions of hiking boots. However leather is now combined with lightweight man made materials to reduce weight and make them more comfortable.
A hiking boot made of primarily leather material still needs a break in period but don’t require as much time as they used to. Once leather hiking boots are broken in though they are very comfortable. Unlike their space aged cousins, most leather hiking boots still need to be waterproofed. Just make sure to follow the manufacturers instructions so they don’t lose their breathable properties or it will be like wearing a sauna on your feet.
Leather has a tendency to retain water when it gets wet. So you need to make sure you dry them properly. Out on the trail your options are limited. The best way I have found to dry them out is to take off your boots and drain the excess water out. Once the water is drained, change into dry socks, put he boots back on and walk them dry. I usually tie the wet socks on the outside of my pack and change back into them once they are dry.
If your leather hiking boots are still wet when you get home, one way to dry them properly is to remove the insoles and stuff them with wads of newspaper. Do not dry your boots in the hot sun or place them on the furnace like you may have heard. This is a sure way to ruin your leather boots. Leather that dries out quickly has a tendency shrink, pull away from the seams and soles, and can even crack. Drying them out quickly is a sure way to ruin a good pair of boots.
The stitching on leather hiking boots have a tendency to unravel from the seams. To repair a loose stitch, cut or better yet, carefully burn off the excess stitching. For added protection apply a small drop of rubbery adhesive like Shoe Goo to the stitch. A blunted toothpick is great for this.
Combined with modern technology, full leather hiking boots are great. Leather hiking boots look good, they are tough and will last many years with a little maintenance.
I know, a man really has no business writing about womens hiking boots. However, I am going to attempt anyways because the information I see out there, sorry no better way to say it, Sucks! When I began to research this article (obivisouly I don’t have first hand knowledge) all I could find was bits and pieces of information pertaining to womens hiking boots. So I dug a little deeper, consulted with the American Podiatry Association and skimmed through quite a few studies and this is what I came up with.
Ladies, your feet are different. Not just in appearance but structurally. All types of things have contributed to women’s feet evolving differently. Depending on what study you read, women’s feet evolved differently because of mate selection by prehistoric man or hormones and pregnancy. But anyways, women’s feet tend to be shorter, narrower and have a shorter instep than males. The balls of women’s feet are also wider and the heel tends to be narrower.
Because of the structure of a women’s pelvis their gait is different than males which causes a women’s foot to slightly pronate when walking. Also because of this difference in bio-mechanics, women tend to put more weight on the balls of their feet and toes while walking. Add this to uneven terrain, steep inclines and declines experienced by hiking and a women could experience an increased chance of discomfort and injury.
So what is a women to do? Not all boots are created equal. According to some female hikers I know there is not as many choices for females out there as males. Many of them have been tempted to just buy mens hiking boots a few sizes smaller then womens hiking boots. However this could be one mistake you don’t want to experience. Because of the difference in a woman’s foot compared to a male you should generally stay away from mens hiking boots. Also be very wary of purchasing womens hiking boots that have a male counterpart. Many of these boots have just been cut differently to give them a more feminine appearance then a mans.
I would also tend to stay away from the less known companies and go with a larger outdoor footwear manufacturer that has a better research and development budget. They will tend to develop womens hiking boots from the ground up rather then just base them on their male editions. One company I would check out would be Vasque. Vasque has many female athletes on their sponsored sport teams and employs their “Ultimate Fit: Women’s Specific” technology made just for women in their Vasque womens hiking boots and trail running shoes.
If you can find mens hiking boots that fit then by all means wear it. But based on the unique shape and anatomy of a woman’s foot you should really consider purchasing womens hiking boots made specially for you.
