How to Avoid 7 Common Hiking Injuries

Hiking in the great outdoors should be a positive, injury-free experience each and every time. While being cautious is the best way to avoid common hiking injuries, sometimes a twisted ankle or splinter is unavoidable. If you or a hiking partner does happen to get injured, aside from a good first aid kit, the best thing you can carry with you is the knowledge of how to use your supplies and treat the injury you encounter. So here’s a pocket guide to enjoy hiking while avoiding these seven common hiking injuries.

1. Blisters

Blisters are perhaps the most common hiking injury. We have all likely gotten a blister while hiking, especially the first few times we wear a new pair of boots. But if precautions are taken, blisters can be prevented before they even occur in the backcountry.

Blisters arise out of friction, causing fluids to collect between irritated layers of skin and swell, eventually tearing and causing discomfort. To avoid an unpleasant blister from popping up on your feet, start by purchasing the right socks and shoes. Keeping your feet dry for long periods of time will also help prevent blisters. If you do start to feel a “hot-spot” on a potentially blistering area, apply a layer of moleskin and athletic tape to avoid any rupturing. If you do happen to get a blister after taking these precautions, treat it by draining or cutting the blister, applying antibiotic ointment, and utilizing a Band-Aid.

2. Poison Ivy

Nothing can ruin a hike as quickly as brushing against Poison Ivy, Poison Oak, or Poison Sumac. Being able to identify and avoid these plants is by far the easiest way to treat any poison rash concerns. After that, the best way to protect your skin is by covering it: with long sleeves, pants, and high socks.

If you do step into an unexpected grove of these poisonous plants, storing some Calamine in your first aid kit should help alleviate some of the irritation. When you get home, immediately rinse your skin with lukewarm, soapy water. Next wash your clothing and everything that may have the oil on its surface. Avoid scratching and leave blisters alone.

3. Twisted Ankle

If you’re hiking on uneven trail that contains rock, slippery surfaces, or other unexpected obstacles, a twisted ankle can be nearly impossible to avoid. While some twists can be remedied by walking it off, others may require medical attention. Don’t ignore the pain; if you think you may have strained a muscle, don’t keep going. Ignoring an injury and continuing to walk on it tends to make it worse.

To do your best to avoid unexpected twists, wear the appropriate boots with ankle protection. Aside from a good pair of hiking boots, carrying hiking stick or some kind of stabilizer can also help balance your steps. If you do twist your ankle to the point of needing medical attention, know how to make a proper ankle brace and avoid walking on it as much as possible to let the swelling subside. If the pain and swelling worsens, consult your physician.

4. Sunburn

Sunburn is one of the leading hiking injuries sustained, even striking on cloudy days. To avoid a pesky sunburn, always apply sunscreen before you begin your hike and periodically throughout the day. Pay special attention to reapplying after sweating or getting in bodies of water.

Sunburn can also be avoided by wearing long sleeves and pants, even when it is warm outside. Wear lightweight, moisture-wicking material to avoid feeling too uncomfortable when the sun turns up the heat.

If you do end up with a sunburn, products with containing Aloe Vera will help soothe your sensitive skin.

5. Exhaustion

A little exhaustion is expected while hiking—it means you are pushing yourself physically and will make for a good night’s sleep. But if you take exhaustion too far out in the wild and you can find yourself in a potentially life-harming situation.

A little exhaustion is expected while hiking—it means you are pushing yourself physically and will make for a good night’s sleep. But if you take exhaustion too far out in the wild, you can find yourself in a potentially life-harming situation. A common reason people experience exhaustion is dehydration and improper nutrition. When you are trekking along a trail, it can be easy to forget how many calories you are burning and how much fuel your body needs to push through. Bring protein-packed food with you on the trail, and plan your water sources before you head out. Experts suggest drinking 8 ounces of water every mile.

6. Bee Stings

While most people worry about being mauled by a bear or attacked by a mountain lion, it is actually insects that should be feared most. Bees , wasps, and hornet stings are responsible for more fatalities than snakes, spiders, and scorpions combined. Due to some individuals being hyper-sensitive to bee stings, a single sting could turn life-threatening quickly. If you are hyper-sensitive to bee sings or other insect stings, check with your doctor and make sure you bring an emergency insect sting allergy kit. Make sure to check the expiration date of the medications in your kit prior to hiking.

Avoiding bee stings isn’t always easy. Preventative measures to take to try to avoid an unwanted bee encounter include:

• Use Insect repellent sprays. Sprays with DEET as an active ingredient also do a great job at repelling mosquitos.
• Avoid sweet smelling fragrances.
• Close any opening in your clothes that could trap bees between your skin and clothing.
• Steer clear of any and all bee hives.

7. Scrapes/Abrasions

When your adrenaline is pumping, it is easy to forget that scrape you got while walking through a thorn bush. The best protection for avoiding scrapes and abrasions is to wear long sleeves and pants. Unfortunately, this won’t completely help you avoid scrapes, but minor scrapes can be easily treated with Band-Aids and antibiotic lotion.

To avoid a potential infection: clean your wound and keep it clean. Hold pressure with dressing and elevate to stop the bleeding. Clean with soapy water and pour 1-2 liters of purified water on the wound. Cover the would with antibiotic cream followed by wet gauze. If you need sutures, see a medical professional right away. You may need sutures if:

• Wounds that are more than 0.25 in. deep, have jagged edges, or that gape open.
• Deep wounds that go down to fat, muscle, or bone.
• Deep wounds over a joint.
• Deep wounds on hands or fingers.
• Wounds on the face, lips or any other area where you are worried about scarring.