Need to get away? Take up hiking — an accessible activity for everyone that will help you stay in great shape. Walking in nature is restorative, relaxing, and sought after by many. That said, this sport can quickly be spoilt, as there are plenty of opportunities to get injured. Hiking injuries can most often be avoided or minimised if you focus on prevention. Minimising risk and learning to treat minor injuries linked to this sport — here is our advice.
The essential: the first aid kit
The contents of your first aid kit for avoiding hiking injuries will not 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. You must find the right balance to ensure your safety. It is recommended that you carry at least 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.
- Duck tape.
- Blister-specific plasters.
- Elastic strap.
Dealing with heatstroke and sunburn
It can happen that your body temperature rises above normal. Physical exertion and intense heat are responsible for hyperthermia. But how do you know if you are affected? Headaches, nausea, heavy sweating combined with difficulty moving and problems with speech. Watch out though! If there is loss of consciousness and an absence of sweating, the emergency services must be called immediately. Remember to drink regularly and protect your head with a hat or cap.
Sunburn can ruin your hiking trip and be very painful. Pack sunscreen to protect your skin. Covering your head will help you avoid sunstroke. Finally, if you could not avoid the sunburn, apply a piece of damp cloth or aloe vera to soothe your hiking injuries.
How to avoid blisters?
What do hikers encounter most often? Blisters! The culprit: repeated friction between the skin and socks. Act quickly. You have two options: use blister-specific plasters or standard plasters applied firmly, or use a sterile needle to pierce the blister. Be careful not to pierce it with an unsterilised object!
It is possible to prevent blisters from forming. Hiking shoes and socks that fit your feet properly 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. Your feet must stay dry!
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Double-skin anti-blister socks[/caption]
The most common hiking injuries: sprains
Whether in everyday life or out on hikes, sprains are common — ankle sprains most of all. If you injure yourself, use the well-known RICE principle. 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, immerse your foot in cold water, or apply 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, and sprains in particular, means wearing good footwear that provides solid ankle support and using a walking pole. You must also be vigilant about where you place your feet, especially on uneven terrain.
Recurring injuries, prevention and well-being
Sport is an excellent way to stay physically fit and healthy, but recurring injuries can disrupt your training. With these few tips and tricks, you can limit how often they occur.
Keep a balanced and varied diet and drink plenty of water — this will help you keep your body in good shape. See a doctor regularly to prevent injuries and minor ailments. You can also explore so-called alternative therapies such as Chinese medicine or kinesiology to treat recurring injuries that may be linked to emotional blockages. Finally, a visit to your osteopath two to four times a year will allow you to address all your mechanical skeletal issues.
Preventing hypothermia and dehydration
Body temperature can drop below 35°C — this is known as hypothermia. Its symptoms include difficulty moving, problems with speech and a marked lack of attention. If a person shows these signs and is no longer responding to the cold at all, it is essential to call the emergency services. To prevent hypothermia, keep moving, stay properly informed about weather conditions, carry a hot drink, and above all make sure you have eaten well.
Another potential issue: dehydration. If you feel an intense thirst, notice that your urine is very dark, lack energy, or have a headache to go with it all, you are dehydrated! Remember to 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 limit itching. Carry repellents 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 your wound with a plaster. If the wound is very deep, a compression point will be needed to stop the bleeding. A piece of cloth tied firmly can be used for this.
You are now informed about the various hiking injuries that can occur. Young and old alike are not spared. Prevention is always the better approach! That said, it is not always possible to avoid every injury. It is important to identify the type of injury correctly and apply the first aid we have recommended. Hiking brings so many health benefits — so why deprive yourself of them…
