How To Avoid Common Injuries On A Hike

When you are hiking, you want the experience to be as positive as it can be. However, there are certain things that can happen while hiking that may make the experience less than perfect.

Unfortunately, there are several common injuries that may occur while you are out hiking. Here are a few of the most common injuries and how you can avoid them.



When you are spending time outside, exposure to the sun is a given. One of the best ways to avoid getting sunburned on your hike is to wear long pants and long sleeves and to apply sunscreen at least every few hours.

If wearing long sleeves and pants is not really an option for where you are hiking, make sure that you are covering your exposed skin with sunscreen regularly. If you happen to get a sunburn, apply products that contain Aloe Vera to help soothe the pain.


Another common injury that people suffer from on hikes is the blister. The best way to avoid is to make sure that you are choosing the right footwear or a sturdy shoe for your hike. It is important to choose hiking shoes that fit well.

In addition, these shoes should keep your feet dry. If you start to feel a warm spot on your foot where a blister may potentially occur, you should apply moleskin and athletic tape to help keep it from rupturing.

Bug Bites​

Bug Bites

Insects can be quite annoying when you are spending time outside. One of the best ways to avoid stings and getting bitten by bugs is to wear clothing that covers all of your skin. 

If the bugs are really bad you, may even want to wear a head net. It is also important to put on bug repellant.

The best ones will contain DEET. These will help to keep the bugs away from you. If you do get bitten, try rubbing some calamine lotion on the bites to relieve the itching.

Poison Plants​

Poison oak, poison ivy, and poison sumac are just a few of the plants that you may have contact with while you are on a hike.

These plants can cause a skin rash to develop that is not at all pleasant. The best way to avoid this type of injury is to make sure that you are familiar with what these plants look like and avoid contact with them if possible.

If you do go through a grove of these plants, calamine lotion can help to relieve some of the itching.


Chafing is an injury that can be quite bothersome, especially when you are trying to go on with your hike.

One of the best things that you can do in order to avoid this type of injury is to make sure that you choose the appropriate active underwear for your hike. Using products such as Gold Bond (™) powder can help you avoid this common hiking injury as well.

Scrapes and Twisted Ankles​


Minor scrapes are going to occur when you are out on a hike. Once again, wearing proper clothing can help you avoid these types of injuries. However, even wearing long pants and long-sleeved shirts are not going to offer total protection.

It is a good idea to carry antibiotic cream and band aids with you in order to treat these injuries. When it comes to your feet, twisting your ankle on a hike is common as well. Once again, make sure that you choose the appropriate footwear to help protect your feet.

See also: Best First Aid Kit For Quick-Response And Survival.​


How To Choose The Best Water Bottle For Survival And Outdoor Applications

Many are oblivious to the dangers of dehydration. This particular setback can be encountered in any scenarios. But it is most prevalent when you are doing rigorous activities like trekking and hiking.

Of course, when it comes to dehydration, prevention is always better than cure. You must avoid getting dehydrated at all cost to prevent falling off to unwanted predicaments.

Drinking a lot of water is one of the essential safety nets against dehydration. Drink a lot until such time you can be able to urinate clearly and that your urine is very clear. If not, then you should drink more. In fact, you need to drink water, even if you are not thirsty at all.

Since you are hiking, it would be great if you have a portable and compact container for your water.

If you are traversing through a backcountry route, we do recommend that you bring a water filter system. In this way, you can make use of all the water sources that you can see on your journey.

Muscle Cramps​

tired hiker

It is pretty common for hikers and outdoor enthusiasts to experience cramping, especially on their legs. After all, they are working all the legs muscles as they ascend and overcome those treacherous terrains. 

There are several factors that can cause muscle cramping. One of these is the quick depletion of energy in the muscle area. Dehydration is another cause for such injury. That's why it is pretty necessary that you drink a lot of water to avoid this situation.

However, there are some instances where cramping persist. To curb down the chances of experiencing this situation, you might try stretching your muscles out before you start hiking. You should do the same even if you are already suffering from a wicked cramp. Further stretching out can lessen the pain that you can feel.

Alternatively, you can also apply cold and hot temperatures to the affected area. It will also be a great idea if you sustain yourself with an electrolyte drink. Doing these things can speed up the healing process of muscle cramps.​


Hiking is a fun and exhilarating adventure. Nothing can replace that satisfying and pleasurable moment of seeing the grandeur of nature with your family and friends.

It is an activity that can release the stress that has accumulated throughout your stay in the urban jungle.

However, hiking does not come without potential repercussion. There are various types of injuries that you can meet along the way.

The ones that we have mentioned here are some of them. It would be best if you practice all of the tips and suggestions that we gave so that you can avoid getting stifled.

Do you have any questions? Feel free to ask us in the comment section below!​

How To Avoid Common Injuries On A Hike
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