Craving an escape? Take up hiking — an activity accessible to everyone that will help you maintain good overall health. Walking in nature is restorative, relaxing and sought after by many. That said, this sport can quickly be spoiled, as there are plenty of opportunities to get injured. Hiking injuries can, in most cases, be avoided or minimised if you focus on prevention. Taking fewer risks and learning to treat minor injuries related to the sport — here's our advice.
The essential: the first aid kit
The contents of your first aid kit for avoiding hiking injuries won't be the same for everyone. You need to take into account the conditions of the hike (difficulty, remoteness…), your current physical condition, and so on. It's about finding the right balance to keep you safe. At a minimum, it is recommended that you carry the following items:
- Antiseptic in small bottles or sachets.
- Bandages in several sizes.
- Ibuprofen for pain relief.
- Safety pins for securing bandages.
- Tweezers for removing thorns.
- Gaffer tape.
- Specialist blister plasters.
- Elastic strap.
Dealing with heatstroke and sunburn
Your body temperature can sometimes rise above normal. Physical exertion and extreme heat are responsible for hyperthermia. But how do you know if you're affected? Symptoms include headaches, nausea, heavy sweating, difficulty moving and speech problems. Warning: if there is loss of consciousness and an absence of sweating, emergency services must be called immediately. Remember to drink regularly and protect your head with a hat or cap.
Sunburn can ruin your hike and be very painful. Pack sunscreen to protect your skin. Covering your head will help you avoid sunstroke. And if you couldn't prevent the sunburn, apply a damp cloth or aloe vera to soothe your hiking injuries.
How to prevent blisters?
What do hikers most commonly deal with? Blisters! The culprit: repeated friction between skin and socks. Act quickly. You have two options: use specialist blister plasters or standard plasters applied firmly, or use a sterile needle to pierce the blister. Never pierce it with an unsterilised object!
Blisters can be prevented. Hiking shoes and socks that fit your feet well to avoid friction are the perfect trail companions for a blister-free hiker. Pack one or two spare pairs of socks in your bag in case your feet get soaked. Keep your feet dry!
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Double-skin anti-blister socks[/caption]
The most common hiking injuries: sprains
Whether in everyday life or out on a hike, sprains are common — ankle sprains most of all. If you injure yourself, use the well-known RICE method. What does it stand for? Rest – Ice – Compression – Elevation.
The first step is to rest your ankle so as not to worsen the sprain. The second is to apply ice, packed snow, cold water — or a damp piece of clothing. The third step is to apply compression by wrapping the area without pulling too tight. Finally, the fourth step is to elevate your ankle above heart level.
Preventing hiking injuries, sprains in particular, means wearing good shoes that provide solid ankle support and using a walking pole. You also need to watch carefully where you place your feet, especially on uneven terrain.
Recurring injuries: prevention and wellbeing
Sport is an excellent way to stay physically fit and healthy — but frequent injuries can disrupt your training. With these tips and tricks, you can limit how often they occur.
Maintain a balanced and varied diet, drink plenty of water — this will help keep your body in good shape. See a doctor regularly to prevent injuries and minor ailments. You can also explore complementary therapies such as Chinese medicine or kinesiology to treat recurring injuries that may be linked to emotional blockages. Finally, visiting your osteopath two to four times a year will help address all your mechanical issues at skeletal level.
Avoiding hypothermia and dehydration
Body temperature can drop below 35°C — this is known as hypothermia. Symptoms include difficulty moving, speech problems and a notable lack of concentration. If a person shows these signs and is no longer responding to the cold at all, emergency services must be called immediately. To avoid hypothermia, keep moving, check weather conditions carefully, carry a hot drink and — above all — make sure you've eaten well.
Another potential issue: dehydration. If you feel intensely thirsty, your urine is very dark, you're low on energy and you have a headache on top of all that, you're dehydrated! Make sure you drink plenty of water. Also avoid going hiking during the hottest hours of the day.
Insect bites and cuts: our recommendations
Hiking injuries can be caused by insects. Avoid scratching and apply a soothing lotion to reduce itching. Carry insect repellent and use a face net.
Cuts are also very common hiking injuries. They can seem hard to avoid. Prevention is straightforward: watch where you put your feet and avoid brushing against branches or brambles. If you have a minor cut, start by disinfecting it and cover the wound with a plaster. If the wound is very deep, a compression point will be needed to stop the bleeding. A piece of fabric tied firmly can be used.
You're now informed about the various hiking injuries that can occur. Young and old alike are not spared. Prevention is always the better bet! That said, it's not always possible to avoid every injury. It's important to identify the type of injury correctly and apply the first aid we've recommended. Hiking brings so many health benefits — so why miss out…
