Every year, hundreds of Americans get lost, injured and even die while hiking through remote sections of national parks and other wild spots in the United States. Those who hike do not place themselves in harm's way on purpose; but they face a variety of risks. Hiking is one of the fundamental outdoor activities and is the only way to reach many beautiful places overland. Adventure seekers regard hiking as the best way to see nature. However, with the correct precautions, hiking can be enjoyable and safe. Hiking - General safety measures. Every risk has its own safety measure, and every injury has its own therapy, but the common practice of hiking in a group improves safety in all regards. If one hiker is injured, group members can administer first aid or seek help.
Do your calves burn? What about your knees, do they ache? Maybe after your hike your whole body feels like jello. In this article I am going to give you some advice on how to prevent hiking injuries and what you can do to ease the discomfort after a days hike into the wilderness. I will also list a few steps to help prepare before your hike.
The first important step before any hike is to have a plan and follow it. Share your plan with family and friends. Let people know where you are going, who you may be with or if you’re going to hike solo. Also let them know where you are going to be on your hiking trip and when you are expected to arrive home. Whether hiking solo or in a group, you need to become familiar with the area in which you will be hiking, including the hazards and the expected weather. The process of getting ready should include reviewing maps of the area, briefing all members of your group on the selected route, having a turn-around time, and developing alternate route selections.
Next, make sure you’re all the right equipment, clothing and food for the trip. Test your equipment before leaving. Make sure to have extra batteries with you if your equipment uses them. Having a little extra clothing, it may weigh you down a bit more, but it is worth if something goes wrong. Know your limits and travel at the speed of the slowest member. Constant communication is an important key to an enjoyable hike. If traveling in a group, you should use a buddy system. Check your partners for energy levels, blisters, food consumption and fatigue to prevent problems down the trail. Always bring proper emergency equipment.
Know what to do if things go bad. Park rangers promote hikers in distress to "hug a tree," which means staying where you are until help comes to you. You can last a long time with the gear you have with you. Whistles, mirrors and cell phones are priceless when they work in a bad situation. When traveling in a group, if someone sustains an injury, good judgment is required to determine if it is safe to proceed or better to send someone (two people, if possible) back for help or to wait for help.
A few tips on avoiding hiking injuries are to stretch properly before and after hiking. Always wear proper hiking boots and do not overexert yourself. Do not increase your workout or mileage unless you can handle it, go at a pace you are comfortable with and stick with it. If you're a beginning hiker, avoid difficult and long hikes.
Some common hiking injuries are foot blisters, sore knees, sore hips, and other body aches and pains. These injuries can be avoided by taking the proper precautions. Wear good quality boots and hiking socks to avoid blisters. Blisters can be very painful and can lead to infection if not taken care of properly. Do not pop blisters; it will only make your sore worse. Sore knees usually are caused from long or strenuous hikes. Also walking up and down hills will put some aches and pains in the knees. Walking sticks can help prevent sore knees. They help take the pressure off your knees and give your arms and shoulder a workout. If you have knee problems already look into a set of orthodics, which can help keep the pain at a minimum. Sore hips are caused by the same problems that cause sore knees. Using a walking stick will also help ease the pressure off your hips as well? Body Aches and Pains are very common after a hike. If you have muscles that ache, ice them to help minimize the swelling and discomfort. Taking some ibuprofen will also help ease the discomfort. Stretching after a hike is highly recommended even if you stretch before your hike. A good tip also is to never just sit down after a hike, make sure your muscles are given the chance to relax but still keep them moving. By sitting down after a hike will cause your legs to cramp up. If you engage in other activities such as jogging, bike riding, or yoga this will help keep muscles strong and flexible. Also upper body weight training and abdominal exercises can help you keep your body upright and in the correct posture, relieving the back from too much strain.
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 a minimum SPF of 30. Be aware of 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.
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.
Accarrie
Sources:
http://www.answerbag.com/articles/How-to-Prevent-Common-Hiking-Injuries/80b0b952-21d4-1ba8-b7cd-a603089b9e7d
http://www.parenthood.com/article-topics/article-topics.php?Article_ID=10453