Avoiding Hiking Injuries
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Hiking is a great way to explore nature and get some exercise outdoors. Whether you are in the mountains, or the desert, taking hike can be healthy for mind, body, and soul. But, outdoor activity requires proper preparation.
Read on to learn about preparation, potential injuries and how to make sure your hiking adventures are safe.
Avoiding Hiking Injuries
What is Hiking?
Hiking is considered is a form of walking with the intent of exploring in a place of nature. Hiking usually takes place in a rural or wooded area.
What are the Differences Between Walking and Hiking?
- Walking is on paved or concrete surfaces and hiking is on dirt or nature surfaces.
- Walking usually doesn’t involve a destination but hiking usually involves a natural landmark.
- Walking usually involves a consistent pace but pace varies with hiking secondary to terrain.
- Hiking requires more specific equipment.
- Hiking usually requires a higher level of fitness intensity.
- The percentage of injury is usually higher with hiking as risk levels are increased.
What Are The Benefits of Hiking?
- Works the abdominal core and all the leg muscles.
- Improves your cardiovascular health to include blood pressure and blood sugar levels.
- Increases bone density to a comparable level with other type of weight-bearing activity.
- Lowers the risk of heart disease.
- Improves balance.
- Improves your mood and can lower your stress levels
What are the Common Injuries Associated with Hiking?
Blisters
Blisters are formed usually as result of friction. Fluid builds up and causes swelling between the inflamed skin layers.
How to Prevent Blisters
Wear proper fitting socks and hiking boots. You should always break in your hiking boots before your first use with hiking. Keep your feet and socks dry.
How to Treat Blisters
Apply moleskin or medical tape to keep from popping the blister. If breaks open, then drain remaining fluid. At the first sign of a blister, stop and treat the blister. You can use antibiotic ointment and a band aid after draining the fluid.
Blister from hiking
Ankle Sprains
Twisting or rolling the ankle can lead to an ankle sprain with hiking, Since hiking involves the great outdoors there are several hazards such as:
- Slippery surfaces
- Uneven terrain
- Rocks
- Holes
How to Avoid an Ankle Sprain
You should always focus on terrain ahead. Wear the proper hiking boots higher than the ankle. You can also use hiking poles or sticks to increase stability.
How to Treat an Ankle Sprain
Immediate pain and swelling signify a more involved ankle sprain. You may not just be able to walk it off. The first step is the RICE principle.
- Rest
- Ice
- Compression
- Elevation
Knee Pain with Hiking
Knee pain with hiking
Hiking on uneven surfaces and movement down steep, uneven grades can place an overload on the knee that can lead to inflammation.
Reasons for knee issues with hiking?
- Prior knee injury
- Weakness/imbalance with quad muscles
- Knee cap tracking issues
Preventing Knee Pain with Hiking
- Specific exercises to both strengthen and improve flexibility
- Hiking poles to offload knees by using upper arms/shoulders]
- Use of brace for knee support
Temperature Related Illness
Heat Exhaustion Signs
- Extreme tiredness
- Nausea
- Dizziness
Heat Exhaustion Treatment
- Rest
- Rehydration
- Food
- Moisture wicking clothes
Heat Stroke Signs
- Confusion
- Lack of sweating
- Loss of conscious
Heat Stroke Treatment
- Cool body
- Consider medical emergency
Hypothermia
Hypothermia is an Issue when body core temperature drops below normal. This can also be a risk in summer climate.
Signs of Hypothermia
- Poor judgement
- Loss of consciousness
Hypothermia
Treatment of Hypothermia
- Try to warm -up to increase core body temperature
- Treat as medical emergency
- Plan to avoid temperature related issues.
Preparation for Hiking or Backpacking
Preparation is key to a safe hike. At least one week prior to your hike:
- Drink plenty of fluids
- Eat several small meals during the day
- Avoid alcohol and caffeine
- Always hike with one other person, preferably with a similar fitness level.
- Certify for basic lifesaving.
- Study the information available where you are hiking(maps, warnings).
- Know how to contact emergency services in the area you are hiking.
- Know your limits and stay within your boundaries.
- Pack gear to handle all possible emergency situations.
- Let a friend or family member know where you are hiking.
- Pack ample supplies of food and water.
To schedule with JOI Rehab, please call 904-858-7045.
Related Articles: Direct Access to Physical Therapy and Benefits of Swimming.
If a hiking injury keeps you off the trail, the Jacksonville Orthopaedic Institute can help. To schedule an appointment, call 904-JOI-2000, schedule online, or click the link below.
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