Things You'll Need:
- Good hiking boots
- Thick hiking socks
- A walking stick
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Step 1
Prevent blisters. Blisters are probably the most common of the hiking related injuries that people suffer from. It's important to select high quality boots and give yourself plenty of time to break them in. If you are planning a long hike, be sure to take several shorter hikes beforehand to gauge if your boots will give you trouble. Wear comfortable and thick socks. Place moleskin or other covers over problem areas before you go.
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Step 2
Avoid sunburn. While it might not seem like a major injury, sunburn can be a major source of discomfort with long-ranging effects. Be sure to cover yourself in direct sunlight, including a hat and sunglasses. Use multi-band sunscreen that protects from UVA and UVB rays with an minimum SPF of 30.
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Step 3
Be aware of hypothermia. Hypothermia occurs when the body cools down below 95 degrees F. If you have been sweating and then stop moving, even a light breeze can cause your body to cool rapidly. You can prevent hypothermia by laying clothing, changing out of sweaty clothing when you are done hiking and carrying a light pull-over to keep you warm during rests.
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Step 4
Prevent dehydration. Dehydration can cause many problems on the trail and it's very important to remain hydrated. Drink water before you start hiking and then take breaks to drink every 30 minutes or so. If you don't want to stop, bring a container that you can drink from while walking. Remember to drink before you get thirsty.
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Step 5
Treat sore muscles. Sore muscles can be a major discomfort during and after a long hike. It's important to train for longer hikes by taking a series of shorter hikes, working out at the gym and doing lots of walking. Be sure to stretch thoroughly before beginning your hike and after.
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Step 6
Watch the knees and ankles. Be sure to select good hiking boots with lots of ankle support. Using a walking stick to help support you on inclines is helpful as well. Strengthen leg muscles prior to long hikes by doing stretching and gentle strength building exercises. You can also use knee braces for additional stability.
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Step 7
Prevent blunt trauma and puncture wounds. Using care and common sense while hiking will prevent most accidents from happening. When cutting rope, food, or other items, always cut away from yourself. Be careful and alert when walking on trails to avoid tripping and falling. Do not walk too close to the edge of the trail, especially if you are on a mountain. Always keep an eye on your fellow hikers to prevent accidentally injuring them.
Comments
JoeyC said
on 3/12/2009 Really solid and comprehensive sum up.