The Most Common Hiking Injuries and How To Prevent and Treat Them
I have been hiking for so many years now which means I have learnt a lot of lessons. Some of them painful. Some of them silly, with the crazy, looking back now, excuse of youthful invincibility.
We, as hikers, love nothing better than to get high in the mountains, in all kinds of weather, to get a good dose of mindfullness and surrounding ourselves in magnificent landscapes.
However, in doing those things that we love we add a little risk into our day to day lives. A sudden twist of the ankle on a rock, being in the sun too long unprepared, blisters from ill fitting footwear. There are many injuries and accidents that can stop you doing what you love for long periods of time.
Being prepared and preventing these common hiking injuries as much as possible will give you more time to get out there doing what you love and exploring more of the outdoors.
As I take people on guided walks and hikes I take pride in making sure that everyone is as safe and comfortable as possible. I also have to make sure that whenever something happens or there is an accident then the correct treatment is made.
Let’s look at the most common hiking injuries and the precautions we can take to prevent them along with some treatments that should give.
Blisters
The most common injury that occurs in hiking is most probably blisters. Blisters are small pockets of fluid that form under the skin because of friction between the skin and boots or socks.
They can get very painful indeed and the worst blisters can put you out for a while. As we shall see there is lots you can do to prevent blisters but when doing a walk or trek that is long and harduous then you have more chance of getting them. I see a lot of people get them on hikes like the Yorkshire 3 Peaks.
Not just the feet, you also see a lot of hand blisters on walks with the use of trekking poles or continuous friction caused by dog leads.
Prevention
The first thing you need for preventing blisters is well fitted boots. If there is one piece of hiking kit I do try on before buying or a I test out then it is footwear. Any wrong fitting size will create friction and thus then allows blisters to form. Break in your boots well too before taking on longer hikes.
One tip I always give people is break in your socks too! It is best to use moisture wicking socks that fit well and do not move around as you walk. As you break your boots in, break your socks in so that all fits snugly when you need them.
Also, wet feet is a big cause of blisters. If your feet get wet then change your socks. I always carry spare socks in my rucksack for this very reason.
Treatment
If you are on a hike and you feel a part of your foot getting a pre blister burn or a rubbing spot then stop and apply some blister tape or moleskin.
If you have a blister formed then do all you can to not pop it. This way it will heal on its own, faster. If it is already popped or you accidentally pop it then clean and sterlise it well with antiseptic and cover with a sterile gauze/plaster. You want to avoid infections by keeping it clean.
Sprains
Hiking over uneven rocky or wet terrains makes sprained ankles a common injury. The sprain is when you twist your ankle and damage the ligaments.
This injury can range from the slight where you can walk it off until the walk’s end or it can be bad enough to have you limping along or need help to continue.
Prevention
The number one prevention against a sprained ankle is to wear boots that support the ankles as well as the feet.
When people come on our guided walks I do advise that I would prefer them to wear hiking boots with ankle support rather than shoes. If you wear hiking trainers or shoes over rocky paths then you really are creating extra danger for your ankles etc.
Hiking poles can also reduce the risk of sprains by aiding your stability over rough terrains.
Plus, always look carefully where you are placing your feet.
Treatment
To treat a sprain the first instance you need to follow the RICE method.
- Rest: Avoid putting weight on the ankle as much as you can.
- Ice: Apply ice to the injury for around 20 minutes at a time every 2 to 3 hours. You can use a bag of frozen peas for example (but make sure you wrap it in a tea towel or cloth before applying).
- Compression: Reduce the swelling by wrapping a bandage around the ankle.
- Elevate: Lying down and elevating the ankle above the level of the heart will also help to reduce swelling.
Of course if you are in the middle of a hike then all cannot be done immediately. It is best in this case to immobilise the ankle and have assistance to the end of the walk to keep the weight of it as much as possible.
Cuts and Scratches
Cuts, grazes, scrapes and scratches are part and parcel of going on outdoor advetures aren’t they? From falling on sharp rocks to catching our arms and legs on brambles and thorns.
Prevention
It is hard to prevent all cuts and scratches apart from being extremely careful. If you know you are going through tough undergrowth then wear long sleeve shirts and long trousers. Be careful where to put your feet to avoid falling. Use your hands when scrambling.
Treatment
Clean the wound well with clean water then apply antiseptic cream to avoid any infection. Cover with a clean plaster or gauze/bandage.
Bites and Stings
The warm weather makes us get outdoors and hike more. But many insects and bugs love to come out in the warmer months too.
Mosquitos, bees, wasps and ticks can be a real annoyance and occasionally create a painful experience too. Some people may be allergic to certain kinds of stings.
Prevention
When heading out make sure to apply an insect repellent. If you are going somewhere new or exotic you may want to check what kind of bugs are there to make sure you have the correct sprays and repellents.
If you hear or see a wasp, bee or hornets nest then calmly walk a detour if you can.
Treatment
Most bites and stings are just an irritation and will go away pretty fast but if you get stung or bitten badly:
Bee and wasp sting: Remove the stinger (for bee stings) as soon as possible by scraping it with a blunt edge. A bank card works well if one to hand. Don’t squeeze or use tweezers as this squeezes out more venom into the skin. Use ice to stop swelling and apply hydrocortisone cream if you can. Take painkillers as required.
The difference between a bee and wasp sting is a bee will sting once and leave the stinger inside. The wasp does not detach its stinger and can sting you multiple times.
Removing ticks: I always carry tweezers just in case of a tick. To remove them properly, get hold of the tick, as close to the skin as possible with the tweezers. Slowly pull out the tick making sure you do not leave the mouth in the skin. Then apply antiseptic cream.
Antihistamines work to help any itching from bites and stings as well as hydrocortisone cream. Use ice to reduce swelling.
Dehydration
I do find that dehydration is common amongst people who are less experienced in hiking. The body loses a lot of fluid when taking on physical activities and this need increases a lot more in the warmer months.
The body thus needs to be taking on water faster than it is lost. I know it can be hard at times to do this when it is cold or simply don’t feel thirsty. But dehydration can lead to headache, muscle cramps, dizziness, exhaustion and confusion.
Prevention
If you have a headache through dehydration then it is already too late. A bit like when the oil light comes on in a car, some damage has already been done to the engine.
The best prevention is to keep drinking water whether thirsty or not. I use a water hydration system with a drinking tube as it gives me easier access to sip as I walk along. Water bottles often lead to waiting for stops.
Always try to carry more water than you think you will need.
Treatment
If you are dehydrated then stop activity and get yourself to a shaded area or at least have a wide brimmed hat on. Sip lots of water. If you have it then drink electrolyte solutions to get the body fluid balance boosted. A simple homemade electrolyte solution is water with a bit of salt stirred in.
If someone is dehydrated and faints or is incoherent then seek medical assistance as soon as you can.
Sunburn
I think we have all been there. Hiking in the sun and with a mountain breeze in the air have not felt how much our skin is getting burnt.
Sunburn is not only uncomfortable but can lead to conditions like skin cancer if we are not careful.
Prevention
When hiking it is best to use a sunscreen with at least SPF 30 on all exposed skin. Wear a wide brimmed hat to protect the face and neck. Sunglasses give extra protection too.
Sunburn can lead to dehydration so drink lots of water.
Treatment
If you are sunburnt then cover up or get into shade. Apply a moisturising cream or aloe vera to the affected skin.
Hypothermia
Now we move on to the more serious hiking medical issues that arise. Starting with hypothermia.
Hypothermia occurs when the body loses heat faster than it can gain it. The core temperature of the body drops and it can become very dangerous. Some people think it only occurs in winter walk conditions but can very often occur in moderate cool, windy or wet conditions.
Prevention
To prevent hypothermia it is important to wear the correct clothing for the conditions. Clothing that will keep you dry and warm enough. Also, pack spare dry clothing to either add extra layers or to replace wet clothes.
It is always advisable to carry a quilted blanket or foil emergency blanket just in case. Or even a sleeping bag.
Treatment
Signs of hyporthermia include shivering uncontrollably, fatigue and confusion. It is important to act fast and make sure the casualty is warmed up, in dry clothing and layers. Use the emergency blanket.
Give warm liquids but do not give caffeinated drinks. Caffeine, as a diuretic, can cause extra problems like helps to lose heat from the body as well as making the heart pump cold blood faster.
Alcohol. Many people think that a brandy or whiskey etc will help with hypothermia. This is false. Alcohol does make you ‘feel’ warmer but what the alcohol is actually doing is opening the blood vessels near the skin and causing heat loss through radiation. It also makes you less aware of the cold.
Hyperthermia
Opposite to hypothermia we have hyperthermia. When the body creates too much heat than it can lose. When hiking in hot and humid conditions, especially in heatwaves, our bodies can produce too much heat and can start to suffer hyperthermia.
There can be 2 parts to this to recognise the symptoms and issue:
Heat Exhaustion: Lots of sweating, weakness, pale skin that is cool to touch, headache, dizziness and maybe vomitting.
Heatstroke: Hot dry and flushed skin, rapid pulse, body temp over 40C (104F), altered mental state and maybe seizures.
Prevention
If you insist on hiking in blazing and humid heat then precautions are:
Drink lots of water to stay hydrated.
Wear loose but light clothing and of a lighter colour.
Wear sunscreen, a hat and sunglasses.
Avoid alcohol and sugary foods.
Dont exert yourself more than you need to.
Treatment
Heat Exhaustion: Get the person to a cool shady spot. Apply cold water via a cloth or towel to the skin, especially the neck, armpits, and groin areas. Immerse in water if can and fan the skin. Get them to sip water, slowly.
Heatstroke: Call emergency services. And then either immerse them in cold water or literally douse them in cold water. Keep a close eye on them in case CPR is needed.
Conclusion
Ok, now I have made hiking seem like a dangerous activity. It is not dangerous at all as long as we are sensible and take preventative measures so that we look after our bodies and our bodies look after us.
Most of the precautions we have mentioned are easy and sensible precautions that mean we can go hiking without any worries of getting into trouble.
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