Hello, I’m Tahmineh Tolentino and I’m an athletic trainer at Tahoe Forest. Today I’m going to talk about common hiking injuries, give you some tips to keep you healthy and on the trail. You know that the two most common injuries in hiking are blisters and ankle sprains.
Blisters are caused by friction and are usually influenced by the duration of activity, moisture, and footwear. Prevention strategies would be using socks that are moisture wicking like blends or merino socks and having well-fitting footwear. In the event that you are developing a hot spot, there are a lot of various coverings or ointments to prevent the formation of a blister. Some of these will work once you’ve developed a blister as well.
The second most common injury seen in hikers are ankle sprains, most commonly caused by falls and when walking downhill. Here footwear can also play a major role in prevention. Shoes with good traction will prevent slipping and high tops offer additional ankle protection. Ankle sprains are one of the most common injuries in athletic populations, so luckily there is a lot of research on their prevention and management.
Check our QR code for some exercises to help keep your ankles strong and healthy.
Another piece of equipment that may help reduce injury while hiking are trekking poles. Trekking poles have been shown to decrease joint loading and muscle damage and aid in balance, especially when carrying a pack or on uneven terrain. If you have a big objective like a backpacking trip or a trail race, following a training plan will help you build a solid foundation of the necessary fitness.
Pre-hike training like strength training, stretching, and endurance training have been associated with lower injury risks in hikers. Finally, taking usual precautions when recreating outdoors like familiarizing yourself with the route, dressing in layers, carrying a first-aid kit, and having proper hydration and refueling strategies can help you stay out there longer and more safely.
If you or someone you know wants help to manage or prevent injuries, come see us at Tahoe Forest Sports Medicine.
My name is Tahmineh and I’m an athletic trainer. Thank you for watching, happy hiking, and happy trails.
