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 dealing with hiking injuries will vary from person to person. Consider the conditions of your hike, including its difficulty and remoteness, as well as your current fitness. You need to strike a balance while keeping yourself safe. We recommend carrying 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.
- 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 can cause hyperthermia. How can you recognise it? Signs include headaches, nausea, heavy sweating, difficulty moving and slurred speech. But take care: if someone loses consciousness and stops sweating, alert the emergency services immediately. 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 boots and socks that fit your feet well and prevent rubbing are a blister-free hiker’s best companions. Pack one or two spare pairs of socks in case your feet get soaked. Keep your feet dry!
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Double-layer anti-blister socks[/caption]
The most common hiking injuries: sprains
Sprains are common, whether in everyday life or on a hike, particularly ankle sprains. If you injure yourself, follow the well-known RICE approach. 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.
To prevent injuries while hiking, especially sprains, choose good footwear that supports your ankles and take a walking pole. Watch where you put your feet, particularly on uneven ground.
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.
Eat a balanced, varied diet and drink plenty of water to help keep your body in good shape. See a doctor regularly to help prevent injuries and minor ailments. You can also consider complementary approaches such as Chinese medicine or kinesiology for recurring injuries that may be linked to emotional blocks. Finally, visiting an osteopath 2 to 4 times a year may help address mechanical problems affecting your skeleton.
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 possible problem is dehydration. If you feel very thirsty, your urine is very dark, you lack energy and you have a headache, you may be dehydrated. Drink plenty of water, and avoid 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…
