Getting injured can be a scary experience - one that is elevated when you are out on the trails without your medicine cabinet or doctor's office nearby. Although the chances of injury are low if you take the proper precautions, and generally the types of injury that are most common aren't too serious, anything can happen when you are out in the wild. Knowing the risks and planning for prevention is the best way to stay healthy and injury-free on the trail.
1. Blisters Avoiding blisters starts before you ever set foot on the trail by having proper socks and footwear, along with inspecting your feet regularly. However, even the most experienced hiker can sustain a blister, most often on heels, anklebones and toes from going downhill or on uneven terrain. Carry a small sheet of moleskin with you to cut to size and apply to the blistered area. The moleskin will help protect the area from infection and alleviate discomfort.
2. Ankle strains/sprains Using a walking stick or trekking pole can help prevent falls and twisted ankles by offering more stability and support. In case of an injured leg or ankle, elevate the injured area and keep it from moving to reduce pain and swelling. Always carry an ace bandage and ibuprofen in your pack to manage this kind of injury. If you suspect a fracture, a walking stick can double as a splint to keep the injured area stable until you reach help.
3 Cuts, bruises Minor cuts and bruises are common hiking injuries. Keep bandages and antiseptic ointment handy in the event of a minor abrasion. If bleeding is from an
extremity, that area should be elevated to decrease blood flow and pressure on the site. Apply direct pressure with a clean cloth or bandage and that should stop the bleeding in most cases. Very rarely will a tourniquet be necessary and should only be used as a last resort.
4. Dehydration In the Southern heat, a hiker can easily become dehydrated if they aren't replenishing both the water and the electrolytes that the body loses through sweat. Always carry 2-4 quarts of water and a salty snack such as peanuts or pretzels on your hike. Drink throughout the day and plan to have a snack each hour. Signs of dehydration include increased thirst, dry mouth, dry skin, light-headedness, weakness, dark-colored urine and headache. Severely dehydrated people may be anxious, confused, faint or sleepy; have a weak, rapid pulse; and cold clammy or hot dry skin. They may even lose consciousness. Mild to moderate dehydration should be treated by getting into the shade and slowly replenishing the body's fluids. For severe dehydration, seek emergency treatment.
5. Insect bites and stings Hiking during the daytime helps save you from the bites of mosquitoes and other creepy crawlies that grow active after sunset. While insect repellents containing DEET help to ward off insects, be sure to avoid heavily perfumed lotions or shampoos which attract bugs, as well as bright-colored clothing which attracts bees. If you get stung, remove the stinger if it's stuck in your skin (a credit card will usually do the trick). This will prevent the release of more venom. Wash the area with soap (if you have it) and water. Spiders love dark restricted areas, so if you take your boots or any articles of clothing off, be careful to check them before you put them back on. Avoid tick bites by steering clear of tall grass and areas with a lot of brush and low-hanging branches. If you do get bitten, apply a topical cream with hydrocortisone, lidocaine or pramoxine to ease pain and provide itch relief.
6. Sunburn Sunburn is always a possibility on hikes, especially those that don't offer a lot of shaded area. Always apply 30-45 SPF sunscreen before you begin your hike, and re-apply the sunscreen periodically during the day. Don't forget areas like the scalp, ears and neck, where you might not necessarily think to apply sunscreen, but can still easily get burned.
7. Hypothermia Contrary to popular belief, it doesn't have to be freezing outside for a person to experience hypothermia. It can occur even at cool temperatures (above 40°F) if a person becomes chilled from rain, sweat or submersion in cold water. Symptoms of hypothermia are shivering, exhaustion, confusion, fumbling hands, memory loss, slurred speech and drowsiness. If you suspect someone has hypothermia, while you wait for help to arrive, move the person to a warm, dry location if possible and replace wet clothing with dry clothing or blankets. To warm the person's body, the Mayo Clinic recommends removing your clothing and lying next to the person, making skin-to-skin contact. If they are conscious, give them warm liquid (not alcohol) to drink and carbohydrates to help warm their body. If the victim is conscious and able, moderate exercise such as walking will help to generate heat.