The outdoors can be a place where you make some of your best memories. Just because it’s beautiful and makes you forget about your everyday life, doesn’t mean it isn’t dangerous, though. Unfortunately, about 5,000 hikers get injured on trail every year. Now, most of those injuries aren’t serious, but it’s still important to know what you can expect and how to treat these common injuries.
Most Common Hiking Injuries
Most hiking injuries are minor but still uncomfortable. Here are some to look out for:
Blisters
If you hike enough miles, you’re going to get a blister. Whether it’s on your feet from your boots or on your hands from your trekking poles, you’re gonna get a blister at some point.
The best way to treat blisters is prevention. Anytime you start to feel a blister coming on, also known as a “hot spot,” stop hiking. Grab some moleskin or other tape, put it on the affected area, and you’re ready to get back out there.
Now, if you already have a blister, make sure to disinfect the area. After it’s disinfected, use a sterilized pin or knife to pop the blister. That blister is going to pop eventually, so it’s much better to do it on your own terms. After it’s popped, apply antibiotic ointment, put an O-shaped moleskin piece on it, and take the moleskin down to be safe.
Twisted Ankles
First, let’s figure out the difference between a twisted and sprained ankle. If you hear a pop, it’s sprained. That’s just a given. If you just wrenched it, though, you may still be able to hike. Rest a couple of minutes and then continue walking. Walk until you feel pain. If you don’t run into pain, you should be fine. Still, you want to consider resting it for a while – and icing if possible – when you get to camp.
For sprains, use the RICE method. Rest, Ice, Compression, Elevation. A wet cloth will do in a pinch if you don’t have a cold pack. Then, use some compression wraps or ace bandages. Don’t over-compress, though. You still need circulation. Elevate your ankle above your heart (while lying down, of course) anytime you stop. How often you can do this really depends on how far you are from the trailhead.
Burns
Did you stay a little too close to the campfire? Caught yourself with your Bic lighter? It happens. Run cool (not cold) water over the affected area. Put some antibiotic ointment on the burn after drying it, and apply sterile gauze and tape. Change the bandages a few times per day.
If you experience second or third-degree burns, however, you’ll need to get medical attention ASAP.
Cuts and Scrapes
You’re almost guaranteed to run into this one eventually. First, stop the bleeding. Some gauze or cloth can help with this. Afterward, clean out the affected area with some water, apply antibiotic cream, and apply a bandage. Replace the bandage at least a few times per day. Keep an eye out for infection. If you think your cut may be infected, call for help immediately.
Broken Bones
This is unusual, but it does happen. First, don’t panic. You want to immobilize the broken area. If you have a splint, use that. If not, trekking poles, tent poles, or even sticks can work. Make sure to cover the top and bottom of the broken area. Tie the splint together, and call for help if you can’t walk out on your own.
Why Do People Get Injured?
While freak accidents do occur, often injuries are a result of improper stretching or careless behavior on trail. The good news is that if you take your time to warm up as you start your hike and pay attention to the trail in front of you, you decrease your chances of injury significantly.
What to Keep in Your First Aid Kit
Now that you know the basics for treating common hiking injuries, let’s talk about what to bring with you in your kit:
Basic Care
- Antiseptic wipes
- Antibacterial cream (e.g., bacitracin)
- Antihistamine for severe allergic reactions
- Anti-itch treatment
- Bandages – several sizes
- Nonstick sterile pads
- Medical tape
- Moleskin
- NSAIDs like Ibuprofen
- Safety pins
- Tweezers
Wraps and Splits
- Finger splints
- SAM splints for broken bones
- Rolled gauze
- First-aid cleansing pads with topical anesthetic
Additional Medications/Treatments
- Antacid tablets
- Aspirin
- Diarrhea medication
- Eye drops
- Electrolyte packets
- EpiPen
- Glucose
- Prescription medications
- Sunburn relief gel
Tools
- Biodegradable soap
- Blunt-tip scissors
- Cotton swabs
- Emergency blanket
- Hand sanitizer
- Knife
- Medical waste bag (plus carrying box for needles)
- Safety razor blade (or scalpel w/ #15 or #12 blade)
- Surgical gloves – avoid latex
- Thermometer
- Waterproof container to hold your supplies
- Waterproof notepad and pen
What if You Can’t Fix the Injury Yourself?
This is why it’s important to carry a satellite phone, especially if you’ll be in the backcountry for extended periods of time. Your phone may have a signal, but there’s no guarantee. inReach is the name brand here, and it’s worth spending the money to get the best one. Better safe than sorry!
Joe Coleman is a freelance travel and outdoor writer based in East Texas. His love for the outdoors started when living near Olympic National Park and has stayed with him ever since. You can find more of his work at colemancreates.com.
