Preventing Common Hiking Injuries

๐๐ฅ๐ข๐ฌ๐ญ๐ž๐ซ๐ฌ: Prevention is better than cure. Wear well-fitting shoes and socks which allow for expansion of the foot but donโ€™t allow slipping. Socks should be made from wool, bamboo or polyester. Lace your shoes up firmly. To avoid further friction try wearing a thin sock underneath a thicker sock and ensure seams donโ€™t irritate bony prominences. You may want to change the thinner sock with a fresh pair at lunch time and air the feet out a little. If you feel a blister coming on, treat it immediately by applying a plaster. Round off the edges with scissors and hold it down with your hand for 30 seconds to allow for good skin adhesion, carefully roll sock back to avoid pulling plaster off.


๐๐ซ๐ฎ๐ข๐ฌ๐ž๐ ๐จ๐ซ ๐›๐ฅ๐ž๐ž๐๐ข๐ง๐  ๐ง๐š๐ข๐ฅ๐ฌ: cut and file nails prior to going hiking, smooth off any sharp edges. Tape toes with Fixomull and lace shoes firmly to prevent forward slipping on downward slopes. Click on the link below for a ‘how to’ video on our Facebook page for ‘Toe Taping Techniques: Blister Taping for Toes’.

https://www.facebook.com/pg/WannerooPodiatry/posts/


๐Œ๐ฎ๐ฌ๐œ๐ฅ๐ž ๐‚๐ซ๐š๐ฆ๐ฉ๐ข๐ง๐ : this common occurrence of hiking is usually associated with dehydration. Drink plenty of water during your hike and maybe an eltrolyte-dense sports drinks. Stretch all muscle groups before and after hiking and take a good quality Magnesium supplement. Wear clothes to suit the conditions to prevent getting too hot or cold


๐’๐œ๐ซ๐š๐ฉ๐ž๐ฌ ๐š๐ง๐ ๐€๐›๐ซ๐š๐ฌ๐ข๐จ๐ง๐ฌ: wear long pants and shirts to protect your skin. If you do suffer from minor wounds, clean them well with saline and dress with an antiseptic dressing and a band-aid to avoid infection


๐“๐ฐ๐ข๐ฌ๐ญ๐ž๐ ๐€๐ง๐ค๐ฅ๐ž: walking on uneven, slippery surfaces surfaces with hidden obstacles can often result in twisted ankles. Sometimes this can be walked off, but if more serious you will need to apply a compression bandage and elevate the leg until the swelling subsides. Rocktape is very useful in reducing swelling and bruising. Well-fitting hiking boots and the use of a hiking stick will help you balance your steps.


๐‚๐ก๐š๐Ÿ๐Ÿ๐ข๐ง๐ : wear appropriate wool, bamboo or synthetic nylon active underwear designed for hiking to avoid chafing between the legs. A handful of tea-tree or body powder is also helpful

We hope this helps on your hiking adventures!!

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