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.