What to do about hiking injuries?

Need to escape? Take up hiking — an accessible activity for everyone that will help you maintain good overall health. Walking in nature is restorative, relaxing and sought after by many people. 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 reduced by focusing on prevention. Minimising risk and learning how to treat minor injuries related to this sport — here is our advice.

The essential: the first aid kit

The contents of your first aid kit to prevent injuries while hiking will not be the same for everyone. Indeed, you need to take into account the conditions of the hike (difficulty, remoteness…), your current physical condition, etc. You then need to find a compromise 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 to secure bandages.
• Tweezers for removing thorns.
• Duct tape.
• Specialist blister 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 speech problems. Watch out though — if there is loss of consciousness and no sweating, you must alert the emergency services immediately. Remember to drink regularly and protect your head with a hat or a cap. Sunburn can ruin your hiking trip and be very painful. Pack sunscreen to protect your skin. Covering your head will help prevent heatstroke. Finally, if you could not avoid sunburn, apply a piece of wet 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 the skin and socks. Act quickly. You have two options: use special blister plasters or standard plasters that you press firmly in place, or use a sterile needle to pierce the blister. Be careful not to pierce it with a non-sterile object! It is possible to prevent blisters from forming. Some hiking shoes and socks well suited to your feet in order topreventing friction are the perfect trail companions for blister-free hikers. Pack one or two spare pairs of socks in your bag in case your feet get soaked. Your feet must stay dry! [caption id="attachment_10790" align="aligncenter" width="263"] Double-skin anti-blister socks[/caption]

The most common hiking injuries: sprains

Whether in everyday life or out hiking, sprains are common, most often affecting the ankle. If you injure yourself, use the well-known RICE principle: Rest – Ice – Compression – Elevation. The first step is to rest your ankle so as not to aggravate the sprain. The second is to apply ice, pack snow against it, immerse your foot in cold water, or apply a wet cloth. The third step is to apply compression by wrapping the area without tying it too tightly. Finally, the fourth step is to elevate your ankle above heart level. The hiking injury prevention, and in particular sprains, is to wear good shoes that provide proper ankle support and to use a walking pole. You should also be mindful of where you place your feet, especially on uneven terrain.

Recurring injuries: prevention and well-being

Sport is an excellent way to stay fit and healthy, but frequent injuries can disrupt your training. With these few tips and pieces of advice, you can reduce how often they occur. Maintain a balanced and varied diet, drink plenty of water — this will help keep your body in shape. See a doctor regularly to prevent injuries and minor ailments. You can also turn to 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 issues at skeletal level.

Preventing hypothermia and dehydration

Body temperature can drop below 35°C — this is known as hypothermia. Its symptoms include difficulty moving, speech problems and a noticeable lack of attention. If a person shows these signs and no longer reacts to the cold at all, it is essential to call the emergency services. To avoid hypothermia, keep moving, get proper information on weather conditions, carry a warm drink and, above all, make sure you have eaten well. Another potential issue: dehydration. If you feel very thirsty, your urine appears very dark, you lack energy and headaches accompany all of this, you are dehydrated ! Remember to drink plenty of water. Also avoid hiking during the warmest 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 to protect yourself. Cuts are also very common hiking injuries. They can seem hard to avoid. Prevention is straightforward: watch where you step 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 tightly tied fabric 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 correctly identify the type of injury and apply the first aid care we have recommended. Hiking brings so many health benefits — so why go without…