Introduction
Hiking is a fun activity, of course, but just like any other adventure sport, you ought to keep yourself safe to enjoy yourself to the fullest. You must follow all the safety protocols while navigating through the strenuous terrains. Always carry the right outdoor safety gear, including the trail maps, sunscreen, and hydration packs while hiking. Carrying basic survival kit, first-aid kit, and knowledge of hiking injuries are important aspects of enjoying safe hikes.
Through this blog, we will discuss everything you need to know about hiking casualties and tips to deal with them wisely.
Why is Hiking Safety Essential?
Hiking has emerged as a popular outdoor activity in recent years as it is a wonderful way to stay in the lap of nature and work out. In 2023, the U.S. added 840,000 new hikers, bringing the total to a new record high of 61.44 million. With hiking, you can connect with friends or like-minded hikers. You can start hiking on easy trails without any formal training. It is a great way to spend a weekend away from the distractions of mundane life. However, hiking can get somewhat risky and lead to falls or trips, if not carried out carefully. You also have to be aware of steep terrains, river crossings, and avalanches. Respect nature and follow ‘Leave No Trace’ policy to conserve natural spaces for future generations. Always hike responsibly considering the local wildlife and plant habitats.
10 Most Common Hiking Injuries
Whether you are a beginner or a seasoned hiker, here are 10 most commonly encountered hiking injuries.
1. Sprains
Cause
Uneven terrains, slippery surfaces, or missteps can lead to ankle sprains in hikers. It occurs because of stretching or tearing of the ligaments around the ankle joint.
Prevention
To prevent such injuries, wear outdoor footwear with proper support and ankle stability. Warm up your muscles and practice ankle stretches before hiking. You can also use trekking poles for better stability.
Treatment
Exercise the RICE method for treating sprains due to hiking.
R: Rest and avoid weight-bearing
I: Ice application for 15-20 minutes to reduce swelling
C: Compression with an elastic bandage
E: Elevate the ankle above heart level to bring down swelling
Alternatively, you can take over-the-counter pain relievers and apply rehabilitation exercises under professional supervision.
2. Blisters
Cause
Blisters occur because of friction between the skin and footwear. Ill-fitting or wet shoes and long hikes also aggravate the issue of blisters.
Prevention
Invest in the best hiking shoes for trails to reduce friction. Go for moisture-wicking socks prepared with synthetic or wool materials that keep your feet dry. In addition, apply lubricants or anti-blister creams like petroleum jelly or specialized foot balms to blister-prone areas.
Treatment
First, clean the affected area with mild soap and water while leaving the blister in place. In case the blister has already ruptured, clean the area and apply antibiotic ointment. Cover it with a sterile dressing or adhesive bandage.
3. Knee Injuries
Cause
Strenuous and repetitive movements in hiking leads to stress on the knees, causing strains, sprains, and tendonitis.
Prevention
Take shorter strides and maintain appropriate posture to avoid knee injuries. Wear hiking footwear with cushioning and support. Increase the intensity of your hikes slowly and take regular breaks. Keep the weight of your backpack under check and check your body for any signs of injury.
Treatment
Avoid putting any weight on the injured knee. Use ice packs or cold compresses to alleviate the swelling and pain. Take the help of compression bandages or wraps for knee stabilization. Elevate the leg above heart level to reduce swelling and take over-the-counter pain medications to relieve pain.
4. Dehydration
Cause
Dehydration and heat-related illnesses occur due to hiking in hot weather or at high altitudes. It also leads to dizziness, fatigue, confusion, and nausea.
Prevention
Drink enough water and stay hydrated before your hike. Avoid hiking during the hottest parts of the day. Take breaks in shaded areas for proper rest and rehydration. Wear lightweight, breathable clothing with a hat to keep the body temperature under control and lower down sweating.
Treatment
Replenishing the lost fluids and electrolytes is the key to resolving dehydration. Drink enough water or rehydration fluids. Stop hiking and find a shaded area to rest. Apply cool, damp towels or use a misting fan with cold water to keep your body cool and offer relief.
5. Shin Splints
Cause
Shin splints result in pain along the front or inner edge of the shinbone. The main cause of shin splints is overuse, improper footwear, or hiking on hard surfaces.
Prevention
Shin splints while hiking can be prevented by wearing proper footwear with enough support and cushioning. Improve your hiking intensity and distance over time to let your body adapt. Avoid sudden terrain changes and go for softer surfaces as far as possible.
Treatment
Apply ice packs to the affected area for 15-20 minutes every day to minimize inflammation and pain. Take proper rest and reduce or eliminate weight-bearing activities. You can also take over-the-counter pain medications. Practice gentle stretching for the calf muscles and the muscles in the front of the shin to alleviate tightness and encourage healing.
6. Sunburn and Heatstroke
Cause
Sunburn occurs due to persistent sunlight exposure without proper protection. In severe cases, it can lead to heatstroke.
Prevention
Sunscreen is the best way to prevent sunburn and heatstroke. Wear moisture-wicking fabrics or use a cooling towel to maintain the body temperature. Go hiking in the early morning or late afternoon when it is relatively cooler.
Treatment
In case of burned skin, apply a cool compress and use aloe vera gel to moisturize the skin. Drink plenty of fluids to avoid dehydration and replace lost electrolytes. Seek professional help in case of severe sunburns with blisters, pain, or infection.
7. Insect Bites
Cause
Hiking in areas swamped with mosquitoes, ticks, or other insects leads to painful and itchy bites and stings.
Prevention
Always carry mosquito and insect repellent spray while hiking. Wear long sleeves, long pants, and socks to minimize exposed skin. Wear light-colored clothing as insects are more attracted to dark colors. While hiking, avoid wearing strong fragrances, perfumes, or scented lotions. Such cosmetic products can increase the likelihood of insect bites. Walk on the demarcated trails only and avoid getting in touch with the vegetation.
Treatment
Wash the affected area with mild soap and water to clean the insect bite. In case of a stinger, use a fingernail to scrape off the skin. Use a cold compress or ice pack wrapped in a thin cloth to alleviate swelling and discomfort. Make sure you avoid scratching the bite. If you experience too much itching or rashes, take an over-the-counter antihistamine to ward off the allergic reactions.
8. Overexertion
Cause
Hiking for prolonged periods and pushing your body beyond its limits can cause overexertion that results in muscle strains and exhaustion.
Prevention
Understand your body and its limits. Choose the hiking trails according to your fitness level. Take breaks at regular intervals, particularly on long hikes and challenging terrain.
Treatment
Let your body rest and recover in case of overexertion. For muscle soreness or stiffness, practice gentle stretching and light massages. Unless you feel completely recovered, avoid further physical activity. Seek medical help if you experience prolonged fatigue, dizziness, or rapid heartbeat.
9. Poison Ivy
Cause
Poison ivy is caused by brushing against poison ivy, poison oak, or other irritating plants. It leads to allergic reactions like rashes and itching.
Prevention
Learn about the various flora and fauna across the trails. Avoid contact with any suspicious plants while hiking. Wear full-sleeve t-shirts, long pants, and closed-toe shoes to minimize skin exposure. Be wary of the surroundings and avoid sitting or leaning on fallen logs or rocks that could have come into contact with poison ivy.
Treatment
Soothe the itching and alleviate inflammation by taking cool showers or applying a cold compress. You can use over-the-counter hydrocortisone creams, calamine lotion, and oral antihistamines to relieve itching and discomfort. In case any clothing, camping gear, or tools have come into contact with poison ivy, wash them off thoroughly to remove any remnants of toxic urushiol oil.
10. Falls and Cuts
Cause
Hiking on uneven ground or steep slopes can lead to slipping and falling. It can cause cuts, bruises, and fractures.
Prevention
Wear suitable hiking footwear with good traction to avoid slipping. Stay alert and walk carefully. Make sure you use stable footholds and handholds while navigating through wet surfaces.
Treatment
Carry first-aid kits for hikers with adhesive bandages, antiseptic wipes, and sterile gauze. For severe bleeding or deep wounds, apply direct pressure with a clean cloth or bandage. In case of a fracture or head injury, immobilize the affected area and seek immediate medical help. Check for signs of shock like pale skin, rapid breathing, or weak pulse. Keep the patient comfortable and reassure them as you await medical assistance.
Key Wilderness Survival Tips
While you are out in the wilderness, here are the three things you must remember:
1. Build situational awareness to avoid injuries
Watch your step as you walk through the trails. Stay prepared for the different types of terrains you are going to encounter in the excursion and modify your hiking essentials accordingly. Use trekking poles as and when required.
2. Stay calm during emergencies
If any untoward situation arises, don’t panic and stay calm. Think of a solution by assessing the situation objectively. Call emergency services and provide your location if you have a phone with service.
3. Signal for help and use a map in case you are separated from your group
If you get lost or separated from your hiking group, use a whistle, flashlight, or smoke signal to call for help. Find a visible spot and wait for your group members. If you move, leave marks on trees or other clues so that they can locate you. Use a map and compass and maintain a consistent heading to avoid walking in circles.
Additional Hiking Safety Tips
Besides the basic hiking safety tips shared above, you must also bear in mind two additional points:
1. Travel in groups whenever possible
Of course, solo travel can be fun and liberating. But it is advisable to travel in groups if you are planning to hike through the diverse terrains or practice other adventure activities.
2. Inform someone about your hiking plan
Keep your near and dear ones informed about your itinerary and hiking trail. Always have an emergency contact number on your phone so that others can help you out.
Conclusion
Hiking safely allows you to enjoy the adventurous excursion without any difficulties or injuries. To sum it up, prepare well in advance, research thoroughly, and be ready for the unexpected if you want to soak in the entire experience with a healthy body and mind right from the start till the very end.
FAQs
What is the most common injury for hikers?
Hikers are most prone to blisters because of friction, pressure, and moisture from the footwear and socks rubbing against the feet. In addition, they are likely to experience back pain, overuse injuries, and hyperthermia. Some hikers also get arthritis of the hip, knee, or back.
How do you walk to prevent injuries?
Walk with good posture keeping your heading up and back straight. Take it slow and take smaller steps when going uphill. When going downhill, it is advisable to use trekking poles to help you balance and absorb shock. Take extra care while navigating through slippery areas. Always research the trail well and carry a first-aid kit while hiking.
What are the most common mistakes first time hikers make?
The most common mistakes by first-time hikers are not preparing well and not familiarizing themselves with the surrounding terrains. Poor trail etiquette is another mistake by novice hikers. Not wearing proper socks or shoes also leads to friction and blisters. Missing out to carry the hiking gear can also be a fiasco for amateur hikers.
How to physically prepare for hiking?
Work on your cardiovascular fitness, build strength, and increase your flexibility to physically prepare for hiking. Increase your heart rate by walking, running, or using a treadmill or stationary bike. Practice squats and lunges to strengthen your core and leg muscles. Push-ups help in reinforcing the upper body, particularly your back. Carry out cross training or alternate activities to strengthen opposing muscle groups and avoid overuse injuries. Follow a balanced diet regime and drink enough water to maintain overall health before, during, and after hiking.