Have you considered: what is the most common injury in hiking? If you're planning a hiking trip it is very helpful to be aware of the common injuries. In this article we look at the most common hiking injuries such as blisters, sunburn and cuts.

How To Avoid And Treat Hiking Injuries

The great outdoors is an amazingly magical place to spend your free time, but unfortunately, a long list of common injuries can occur during your time outside.  Various outdoor activities, namely hiking, can lead to an array of injuries. When hiking, you could encounter various risks, including; poison ivy rashes, frostbite, sprains, bee stings, bug bites, bone breaks, blisters and more.

But for many hikers or outdoor adventurers, the challenge is what they live for!

One of the greatest testimonies of hiking culture and its appeal is the continuous swarms of hikers eager to take on the next trail, no matter the blood, sweat and tears that are required on the journey.

Why Do People Get Medevac?

We know hikers won't stop being risk-takers, so in this post, we aim to give valid and easily applied suggestions to help reduce the number of hiking injuries that occur. In addition, we offer some easily achieved treatments and remedies for common hiking injuries using everyday items and the natural resources around you.

Different terrains can cause a mixed range of risks, ranging in severity from a superficial skin cut to a broken rib.

When hiking through tougher terrain like rocky hills, steep shorelines or thick woodlands, be aware of the potential risks to help deviate them.  Furthermore, hiking groups with kids or less experienced hikers should take extra precautions and ensure they've read up on common risks and treatments before setting off. 

Common Hiking Injuries

Below we break down the most common hiking injuries, the best way to avoid or prevent them and how to correctly treat them to avoid further health risks or infections.

Blisters

Blisters are one of the most common injuries linked to many kinds of exercise, from long walks to rock climbing; they're seemingly an unavoidable part of hiking that can cause a lot of discomfort and tear-inducing pain.  Blisters can easily develop thanks to friction, generally caused by tight or loose shoes, wet socks and incorrect footwear.

They often form on the ankles, or Blisters can also form on the hands, from long exposure to pressure and friction, for instance, when rock climbing or carrying heavy equipment.

The friction causes fluid to collect under the skin, with it then swelling owed to irritation.

Blisters are considered minor hiking injuries, although they can cause immense localised pain. However, if left untreated or treated incorrectly, they can lead to skin infections or worse.

PREVENT, AVOID, TREAT...

Avoiding a blister can be relatively simple; some measures include wearing comfortable socks, properly fitting and suitably worn in terrain-suitable shoes, and keeping your feet dry (bring a spare pair of socks!).

Any of the above, if not followed, can lead to friction and blisters forming.  If you begin to notice a blister developing, grab a cut of athletic tape and moleskin to cover the affected area and prevent the blister from rupturing.

In the case of a blister rupture, quickly drain any remaining fluid, apply an antibiotic cream and cover with a plaster and/or athletic tape. Once blisters have popped, it's susceptible to infection so make sure you clean and cover it ASAP!

Sprains

PREVENT, AVOID, TREAT...

There are various ways to avoid this risk, including wearing proper footwear with ankle protection, such as wearing hiking or walking boots, with socks providing further support.

Alternatively, for harder or steeper terrains using a hiking stick or similar stabiliser can help you balance your steps and test upcoming ground. After sustaining the injury, you may be tempted to simply walk it off, as many tell you to; however, make sure you evaluate the extent of your injury before setting off.

A simple acronym you can remember is R.I.C.E which represents Rest, Ice, Compression and Elevation.

Cuts & Scrapes

There is unlikely to be a singular hiker who hasn't suffered at least a few scrapes and cuts. From small superficial cuts or light knee scraps to deeper cuts that can disrupt blood flow and lead to infection.

In most cases, a small cut or scrape doesn't require you to deviate from your path for help and can be easily treated wherever you are, whether at the top of a cliff or next to a slippery waterfall.

PREVENT, AVOID, TREAT...

To prevent scrapes and cuts, you can; remain cautious of your next steps, avoid hanging branches or thorny shrubs, be extra careful when using knives etc., around camp and most importantly, don't multitask.

No Instagram story or Facebook update is worth a head injury from an unseen hanging branch. Furthermore, if heading through thick foliage, it could be smart to wear clothing that covers your skin to prevent being shredded apart by thorns and other wildlife.

After getting cut or scrapped, you should carefully remove any dirt or fragments, apply an antibiotic ointment and then securely cover with a plaster or bandage. Larger wounds may demand a tourniquet to stop excessive bleeding.

A quick tourniquet can be made by tightly wrapping a belt, bandana, spare sock or piece of clothing fabric around the wound.

Bug Bites

PREVENT, AVOID, TREAT...

The prevention and treatment of bites can entirely depend on the bug in question. Most bites or stings can simply be avoided by wearing long-sleeved shirts and hiking pants to cover exposed skin.

The use of different insect repellent sprays or creams can be great for repelling a range of biting bugs; for instance, lemon candles can repel Mosquitos effectively.

Sitting on wild grasslands for extended periods will likely end up with you getting a few blood-thirsty tick or midgey bites, so consider this. In extreme cases, a head net can protect from flying biters. If you spot bug bites, then apply antihistamine cream as soon as possible to prevent scratching and itching the bite, as this will only cause further irritation and enable an infection. 

Temperature Related Injuries

Hypothermia

When the body temperature drops below 35 degrees Celsius (95 degrees Fahrenheit) after exposure to cold environments or water, your body is unable to produce heat as fast as it's losing it, onsetting hypothermia. This doesn't only occur in freezing climates, so be cautious and don't let the risks be ignored.

PREVENT, AVOID, TREAT...

Make sure you leave with enough layers for the expected weather and additional insulating layers just in case.  The layers should be quick-drying, breathable and high-wicking fabrics (to suck moisture away from the body), such as high-tech polyester, nylon or merino wool. 

Retained moisture in clothes (i.e sweat, rainwater) can cause your body temperature to plummet, exposing you to hypothermia risks.

Other great tips include bringing waterproofs, an emergency bivvy bag and carrying a flask with a hot drink.

If you spot signs of hypothermia - shivering, stumbling and mumbling, stop immediately, change clothes, wrap up in a 'space blanket' and use a companion's body heat to warm back up. If the person stops shivering abruptly quickly call rescue services as this can mean the body is shutting down!

Hyperthermia

On the other hand, getting too warm can also be a risk. Hyperthermia occurs when the body generates or absorbs more heat than it's releasing, leading the body to go above its normal temperature of 37 degrees Celsius (98.6 degrees Fahrenheit).

This can be brought on by overexertion in incredibly hot and humid temperatures leading to you feeling dizzy, nauseous and tired.  There are various conditions linked to Hyperthermia including heat exhaustion, heat rash, heat cramps, heat fatigue and lesser-known risks like Heat Syncope and Heat Edema.

PREVENT, AVOID, TREAT...

Quickly relieve a person of Hyperthermia illnesses, like heat exhaustion, by providing rest, plenty of rehydration (water or electrolytes sports drink) food and cooling shade. Furthermore, ice packs, or cold packs, are a great help for rapidly reducing the body's core temperature.

More extreme cases of Hyperthermia like Heat Stroke can be life-threatening, causing symptoms of confusion, quick pulse, intense sweating, frenzy and loss of consciousness. Loss of consciousness be incredibly dangerous for lone hikers, and it's always recommended to travel in groups.

Dehydration

When your body loses more fluids than it's taking in Dehydration can occur. This is one of the most common hiking injuries, especially when working up a sweat in areas with limited water sources, lots of heat and limited shade.

PREVENT, AVOID, TREAT...

Dehydration is easily avoidable by ensuring you hydrate at regular periods. Moreover, packing a few electrolytes in sachets or tubes can help direct the water to the parts of our body it's required the most; minimising the loss of water through sweating. Help look out for the signs of Dydration including; headaches, low energy, irritability, poor communication and disorientation.

To treat Dehydration, simply stop hiking immediately, sit down in a shaded area, rehydrate with water or liquids filled with electrolytes, and only begin to move once the symptoms have subsided.  

Sunburn

The classic case of sunburn can affect anyone who spends time outdoors, especially hikers out for hours on end.  It's incredibly common and easily noticeable, with stinging red skin sensitive to the touch and skin beginning to peel off. Be aware that less melanin in your skin can mean increased chances of sunburn, so be cautious of your limits.

PREVENT, AVOID, TREAT...

Before heading out, ensure you cover yourself with sunscreen, and then re-apply every 15 minutes when directly exposed to the sun; this is the best prevention. It's advised that on a sunny day, two people on a four-hour hike should take and apply an entire four fl. oz. tube. And as recommended by experts it should be over SPF 30 for lengthy outdoor activities.

Extra protection can come from UPF-rated fabrics, a baseball cap and sunglasses with 100% UV-ray protection. Don't forget that filtered sun can still cause skin damage, so even if the clouds are out, your sunscreen should still be on! 

When to Seek Professional Help

During the warmer spring and summer months, hiking is incredibly popular. However, this is also the worst time for many potential injuries and illnesses.

Furthermore, any hiker can attain injury, whether you're an unaware novice or an experienced expert, so you must be aware of the best treatments and nearby rescue services in the event of injury.

Acute injuries can likely be treated on-site and will heal after a few days with rest, patient and home remedies. However, if a minor injury is showing signs of infection or not healing correctly, then contact a professional and get it seen too as soon as possible.  More serious hiking injuries with nagging pain, such as fractures, breaks or heat stroke, should be dealt with by a professional right away.

There are no real benefits to 'powering on' after a hiking injury. You may reach the cliff peak you're heading to, but your body could incur permanent damages from being overly confident.

Whatsmore if you're in a group and continue with an untreated injury, you're likely to slow everyone down and even worry about others for your health. Overall, prevention is the best cure, but many factors can impact your preparations, so educate yourself on the easiest and best treatments before you set off for a hike. So simply, when your body tells you to take a break, then STOP! 

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