How to Avoid Getting Injured While Hiking

A woman hiking with a backpack

Most beginner hikers are excited about the adventures they'll have on the trails, the beautiful scenic views they'll benefit from, the fresh air they'll breathe, and the new places they'll discover.

While hiking offers all of that along with abundant joy and excitement, it's also a very strenuous physical activity that might result in minor injuries to the hiker. It's essential to be careful during hiking as there are limited medical provisions available, and any minor injury can turn into a big problem.

Here are a few ways you can prevent getting injured while you're hiking.

1. Blisters Are a Common Occurrence for Hikers

Blisters occur on the skin's surface due to constant friction, especially when hikers are using new boots or hiking shoes. If the blisters burst, the raw skin underneath them can quickly get infected.

The best solution to avoiding blisters is to break in your new shoes before taking them for a hike. Wear your shoes around your home and run errands in them so they can become comfortable.

If there are certain areas of your shoes that might cause blisters, then buy moleskin from your local drug store and apply it to the areas on your feet that might rub against that surface.

2. Look Out for Ankle Sprains

Your ankles are an essential part of your body that provides you with mobility and support while you’re hiking on uneven terrain. Ankle sprains are very common and can occur if the ligament in the ankle is overstretched, such as when the ankle is bent unnaturally.

If you sprain your ankle during a hike, you need to rest your foot on an elevated surface and use ice and compression to stimulate healing. You should also perform balance exercises, such as the tree pose in yoga, calf raises, ankle circles, etc., to strengthen the muscles in your lower leg.

When you're hiking, utilize a stick or pole to maintain your balance and wear appropriate footwear, so you don't slip and accidentally twist your ankle.

A hiker on top of a summit

3. Heat Stroke Is a Danger During the Summer

Lastly, suffering from a heat stroke is a risk during summer as prolonged exposure to the sun and dehydration can raise your body's temperature. Ensure you carry plentiful amounts of water with you while you're hiking, and if you feel overheated, and then it's best to take a break and find some shade to rest underneath.

Carry a big bottle of water in an ultralight pack, so you don't feel overburdened while you're hiking. Buy the best daypack for hiking here.


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