How to Take Care of Ankles While Hiking

Hikers are often faced with challenging terrain. Whether you have sprained your ankle in the past while hiking, or want to prevent an ankle injury from stopping your good time, it's key to protect your ankles any time you go out for a hike.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Great hiking boots
• Walking poles
• Balanced pack

1. Pick shoes designed for hiking with ankle support. There are many lightweight hiking boots available at sporting-goods stores. Look for boots that fit your hiking situation. You might even want to invest in several pairs of boots: one for day hiking or short hikes, and one designed for carrying a heavier pack over long distances.
2. Be careful and go slowly over rough or uneven terrain. Even a small ankle twist can progressively get more painful over a long day’s hike.
3. Use a hiking stick or poles. Poles help you keep your balance and prevent falls, especially when you are tired.
4. Rest often, especially toward the end of the day or the end of the hike. It is easier to twist, sprain or break an ankle when you are tired and sore.
5. Administer first aid if you do injure an ankle. Use tape, a brace or a splint. If you must walk on an ankle injury to get help, use crutches or a hiking pole, and rest often. It can take over 6 weeks for a bad sprain or break to heal, plus rehabilitation time to get your ankle stronger.

Tips & Warnings

• If you don't know how to splint or take care of injuries, a first-aid class can help you learn what to do in an emergency.
• Don't assume you can just "walk it off" if you've hurt your ankle. It is often difficult to tell if an ankle is sprained or actually broken. Treat all ankle injuries as if they are severe.