Hiking is a versatile exercise that is suitable for a variety of fitness and skill levels. It can also be a great way to enjoy the outdoors and explore areas that aren't easily accessible by car. However, for about4,000 to 5,000 people in the U.S. every year, hiking leads to injuries. Before you hit the trail, it is a good idea to familiarize yourself with common hiking injuries and how to prevent and treat them.

Common Hiking Injuries

A variety of situations, such as slips and falls on the trail, stepping on a sharp object, or wear and tear on the body, can cause hiking injuries. These are among the most common.

Blisters

Blisters form when there is too much friction on the skin. This causes fluid to build up between irritated layers of skin. Though painful, blisters are usually not serious injuries. However, if not properly cared for, they can become infected.

Reduce the occurrence of blisters by wearing socks and shoes that fit well and are appropriate for the weather conditions and terrain. Choose socks made from moisture-wicking material to help keep your feet dry, and if you start to feel any irritation or your feet are wet, change your socks. Break in your hiking boots before you go hiking. Place medical or athletic tape or a thin layer of NewSkin over the areas where you tend to get blisters to help prevent them.

If you do get one of these common hiking injuries, put a piece of athletic tape and moleskin over it to prevent it from breaking open and avoid the urge to pop the blister yourself. Popping a blister canintroduce bacteria into the wound that can slow healing and lead to infection. If the blister does break, drain the fluid and cover the wound with antibiotic ointment and a clean bandage to reduce the chance of infection.

Prevent trekking pole blisters in the hands by frequently changing your grip and using your wrist loops so that you can grip the poles lightly. Make sure your hands come up into the loops from below. If you develop blisters, use the same treatment strategy as for blisters on your feet.

Sprains

Wear high-quality hiking boots with ankle support and be careful how you step when hiking on uneven ground to prevent ankle sprains. Using hiking poles provides extra stability that can help.

If you do sprain an ankle, use the RICE method to treat it:

• Rest your ankle by avoiding putting any weight on it.
• Ice your ankle with an ice pack, packed snow, or cold water. 
• Compress your ankle by using an elastic bandage from yourtrauma kit or an extra t-shirt. Be careful not to restrict circulation by applying too much compression.
• Elevate your ankle above your heart by propping it up on objects or creating a sling.

When it is time to return home, make a splint out of trekking poles to keep your ankle stable. If you are hiking with another person, get them to help you walk.

Hip, Joint and Knee Pain

The key to avoiding these common hiking injuries is to prepare your body before you go hiking. Choose shoes with adequate cushioning and start a walking program that gradually works up to long distances. Stretch before, during, and after your hike. Rest when you get tired. If you already have some pain before you start, consider postponing your hike until you feel better. Use trekking poles to reduce the strain on your legs and feet.

If you experience soreness during your hike, take more frequent breaks and drink lots of water. Massage sore muscles and take an anti-inflammatory medication, such as ibuprofen.

Cuts and Scrapes

Cuts and scrapes are such common hiking injuries it is difficult to completely avoid them. You can reduce their occurrence by watching your footing, avoiding overhanging branches, and being careful when using knives and cooking utensils at camp. If you do cut yourself, wash the wound to remove any dirt and other debris, then put an antibiotic ointment on it and cover it with a clean bandage.

If you have a large wound that is bleeding heavily and the bleeding does not respond to direct pressure, you may need to apply a tourniquet. If you do not have a tourniquet, you can use a belt, bandana, or long sock.

Sunburn

Apply sunscreen with at least SPF 30 15 minutes before you go out in the sun, and reapply it at least once every two hours. Wear clothing manufactured from UPF-rated fabrics and sunglasses that have 100% UV-ray protection.

If you get burned, apply an ice pack or a piece of cloth soaked in cool water to soothe the burn. Aloe vera and other sunburn relief products may also help.

Foot Arch Pain

Start by making sure you have a high-quality pair of boots with adequate arch support that fit correctly and are broken in. Stretch your feet before and after hikes. If arch pain persists, you may have plantar fasciitis or another medical condition. Schedule a visit with your doctor to get a diagnosis and treatment plan.

Hypothermia

Hypothermia happens when your body temperature drops too low. There are several steps you can take to prevent it:

• Include sheltered stops in your hiking plan and avoid stopping in areas that are exposed to the wind and weather.
• Wear clothing that is appropriate for the weather forecast.
• Store at least one set of spare clothes in a waterproofed backpack.
• Stay as dry as possible.
• Pack an emergency shelter and a space blanket.
• Carry a flask of a warm, sugary drink to ensure you have enough energy to keep your body warm.

If you experience signs of hypothermia, call for rescue immediately, make sure your clothes are dry, and get into a survival bag, preferably with another person.

Common Hiking Injuries Preparation

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https://www.hillwalktours.com/walking-hiking-blog/common-hiking-injuries/

https://www.footfiles.com/wellness/relaxation/article/trail-tips-how-to-prevent-common-hiking-injuries

https://www.advnture.com/how-to/hiking-injuries