Hiking Injuries & How To Stay Safe On The Trail 2025

An excellent hike is a great way to get some exercise, fresh air, fun and immerse yourself in the great outdoors. Yet, like any sport, hiking does carry real risks that any hikers should watch out for. When you're out on the trail, you can get injured for many reasons. A moment of distraction can lead you to a twisted ankle or an aching back. Or, when your body temperature soars to 99 degrees Fahrenheit, and poor judgment starts to kick in. The good news is that many hiking injuries are preventable. Some are also treatable on the trail when basic first aid items are in your day-hike bag. That's why the more you’re prepared, the better you can handle the injuries in the wilderness. Before heading out, here are some of the most common hiking injuries, safety tips and reminders you should check out. No matter your skill level! 12 Hiking Injuries - How To Avoid And Treat Them On The Trail? Common hiking injuries and how to avoid them. Injuries are part of getting outside and hiking. If you want to get the most out of your time on the trail, you need to be aware of the most common aches and pains that can end your hike. Stay safe on the trail by checking out our tips below! 1. Blister Blisters are among the most common problems in the hiking community, whether you are new or seasoned. The main culprit of blisters is the repetitive friction on the skin. It can be small, but if not treated right, it can be painful enough to end your hike or camping. Remember, prevention is key. Quality socks + proper, fitting shoes = happy feet. How To Prevent: Choose footwear that fits well to keep your foot in place and avoid sliding and rubbing. Break in any new hiking boots before hitting the trails. Wear socks that wick sweat, dry fast, and have cushions for those feet areas prone to blisters (everyone’s feet are different, find ones that fit you the best) Use moleskins to prevent blisters in the first place Pack at least two pairs of socks to swap them out every 6 miles or so Use sweat-absorbing powder in your socks on a long hike. How To Treat: Regular/non-blood blister (the liquid is clear): First, dip a needle in hand sanitiser or flame to avoid any infection. Pop the blister gently from the two opposite sides and squeeze the fluid inside. Next, apply antibiotic cream and cover with moleskin or tape. Red/blood Blister: This is more serious. Don’t touch them, as you may risk infection. Leave them to dry and flatten on their own. Go see a doctor as soon as you can. 2. Strains And Sprains If left untreated, sprained ankles might ruin your hike. Photo by leszekglasner On Adobe You’re likely to sprain many parts of the body. Yet, the most common sprain occurs on the ankles. On uneven or slippery terrains, even experienced hikers can misstep or twist their ankles. If a bad sprain happens, you might need evacuation from the trail. How To Prevent: Choose pairs of shoes with sturdy ankle support to minimise the risks of sprains (we can’t stress enough the importance of proper footwear). Use trekking poles for extra balance on rough terrains Warm up and stretch properly before hitting the trail Improve your stamina with regular strength training and short hikes Bring extra supplies (first aid kit, a backpack with overnight supplies, layers, water, food, etc.) and inform someone of your whereabouts in case you get stranded overnight. How To Treat: Unlike blisters, strains and sprains require some rest before moving on your hike. If a sprain occurs, follow the R.I.C.E method right below: Rest: Stop and rest for a while in town to remove the pressure from your injured limb. If possible, let the injury rest for a few days for it to recover. Ice: Apply an ice pack* to the injured area to reduce swelling. Do this for 15-20 minutes thrice daily until swelling goes down. Don't apply the ice directly; the skin might get too cold. Instead, wrap it in your hiking towel. Compression: Wrap the injured ankle with a Tubigrip/crepe bandage/ACE bandage or any other elastic bandage. Ensure the bandage won't block blood circulation. You'll know the bandage is too tight when you feel any numbness. When this happens, immediately loosen the bandage. If you don't have any bandages, you can swap in a T-shirt. Elevation: Raise your injured ankle above your heart level. For example, you can prop your feet up on a pillow or backpack. *Alternative to ice pack: In the backcountry, you probably won't have an ice pack to first aid your injury. In such cases, you can soak the injured limb in cold water (like creek or river water). Packed snow will also work as well. 3. Hypothermia When your body temperature suddenly drops, your body starts to shut down. Photo by Andreas Föll - stock.adobe.com Hypothermia is a temperature-related illness. When hikers are constantly exposed to the cold, their body temperature might drop below average. If it's below 95 degrees Fahrenheit (35 degrees Celsius), then you’re experiencing hypothermia. Hypothermia is a serious condition for mountain hikers. According to the CDC, the condition can progress quickly and become fatal before you can even realise it (Jack London’s To Built A Fire short story portrayed this pretty well). Your logical thought will be undermined, and you may not even think about starting a fire to warm yourself up. If you want to hit the trail, remember that prevention is your first and most important line of defence against hypothermia. How To Prevent: Check the weather forecast before heading out to dress and prepare yourself properly for the elements. Bring an extra layer, such as a survivor blanket (especially for winter hikes), and spare warm clothes. Once your clothes get wet, change into dry clothes Bring a flask of warm drinks like hot chocolate or any energy-filled drink for when you feel hungry. Keep some snacks, like energy bars or trail mix, in your backpack so you always have calories to supply your body. Try to keep your body, your backpack and its contents dry. Check out CabinZero ADV backpacks to keep your essential gear safe and dry. Whether you're hiking with many river crossings or it starts to rain on a spontaneous day hike, having a water-resistant backpack is a must. CabinZero tip: Have you ever heard of the adage, “Cotton kills”? Cotton becomes a poor insulator if it gets wet and can easily lead to a major drop of the body's core temperature. Avoiding the material is another bypass to hypothermia. Instead, wool and synthetics are your best friends. How To Treat: The first step to rescuing someone suffering from hypothermia is to recognise the condition. If you notice your fellow hiker start the “umbles" - mumbling, stumbling, fumbling, and grumbling, he/she probably needs help. Seek medical attention as soon as possible. Move the person out of the cold. The best way is to get indoors. Try to wrap his/her body, especially the neck and head, in warm clothes. Do not warm the person too fast. Change their wet clothes and replace them with dry, warm clothes or blankets. Wrap the person in a survival bag. Give him or her warm, sweet drinks like hot chocolates. 4. Hyperthermia Never risk it with a trail you’ve never been to before. Photo by FiledIMAGE - stock.adobe.com The opposite of hypothermia is hyperthermia, which occurs during hot summer months. When there's a spike in the body temperature, you might have these symptoms: headaches, extreme fatigue, muscle stiffness, and vomiting. How To Prevent: Stay well-hydrated on the days leading up to your trip. What we drank and ate 24 hours prior would also play a big factor. Carry more than enough water you need Take regular breaks to drink more water Add electrolytes in the form of tablets to your drinks. Avoid direct sunlight by starting between early morning and late afternoon. Don’t hike during the hottest time of the day. Take regular breaks near the shade or water area to cool down if you want to be out in the afternoon. Wear lightweight clothing to protect your skin from the harsh elements. For any hike, we recommend light, moisture-wicking materials with UPF rating. The most common wardrobe of a hiker is a long-sleeved shirt matched with a pair of light pants. Apply a generous amount of sunscreen to prevent burning. In addition, wearing sunglasses will keep your eyes safe, while a hat will keep the sun away from the face. Pack salty snacks. You can't just drink water. Any seasoned hiker will tell you that, in addition to hydration, you’ll need salt to stay safe under the sun. Salty snacks, like trail mix, will give you more calories to mobilise the electrolytes inside your body. Stop and rest regularly to avoid heat exhaustion. Don’t ignore your body's signs of fatigue. Bring along GPS and/or inReach/Spot/PLBs. Most people suffer hyperthermia due to getting lost on the trail. Know your limit. If you are not familiar with the ways ahead and the water sources are far away (which may or may not dried up), turn around. How To Treat: Get the hiker out of the direct heat. Lie them down in a shady spot. Apply a wet cloth to their wrists, neck, armpits, or groin. Give them some fluids, like fruit or vegetable juices, to treat hydration. In severe cases, you should seek medical help by calling 911 if the person has dizziness, confusion or nausea. 5. Dehydration Don’t wait until you feel thirsty to drink water. Hiking in the heat and with scarce water sources can lead you to dehydration. This is a common hiking injury and is usually overlooked by hikers, as the symptoms are not as obvious as other issues like heatstroke or sprains. How To Prevent: Drink 16 to 24 ounces of water several hours before you hit the trail (If your urine is clear and copious, it's a good sign that you are well-hydrated) Steer clear of alcohol before and during your hike Force yourself to drink water even if you don’t feel thirsty. When you feel thirsty, you are already dehydrated. Hydrate yourself with one-half to one quart of water every hour of the hike. Don’t chug a large amount each time. Instead, you can take a few sips every 15-20 minutes. Drink electrolytes if you hike over an hour to make up what you've sweated out. How To Treat: Stop immediately and take a break at a shady spot Replenish plenty of sports drinks or water mixed with a dash or two of salt. Apply a soaked bandana or shirt to your head, the inside of your wrist, and the back of your neck to cool down. If you are not feeling well, don’t risk it as dehydration may lead to heat exhaustion and heat stroke. 6. Sunburn And Heatstroke Plan your hike so you are not hiking between 10 a.m. and 4 p.m. Hot-weather hiking comes with greater risks of sunburn and heatstroke. Even worse, the higher the elevation you hike, the more powerful the UV light, and thus, more sunburns you are likely to get. How to prevent: Cover up your exposed skin with high-SPF sunscreen. Add an extra layer of protection by choosing UV-rating clothes. Wear wide-brimmed hats and sunglasses for extra protection. Stay out of the midday sun. You can start your hike early or at night to beat the heat. Stay hydrated by drinking water every 15-20 minutes throughout your hike. Also, add some form of electrolytes to your drinks. The more you exert yourself, the more likely your body will sweat and overheat. So, try to slow down and rest in the shade to reduce the stress and heat on your body. How to treat: Know the signs of heat exhaustion and heat stroke. If you develop the symptoms, get off the trail immediately. When sunburn or heat stroke happens, first protect the burnt area by resting in a shaded spot. Apply moisturiser to the burn: Aloe vera is a staple in many hikers' first aid kits, but calamine lotion or soy lotion can work well, too. Whatever you choose, avoid products with alcohol as they will dry and sting the skin. For heatstroke, moving to a shade is the number one priority. Then, take off the excess clothes to let the body breathe better. Apply ice packs or a soaked shirt to the armpits, neck and groin area. 7. Cuts And Scrapes For minor wounds, you can use a band-aid plaster. Photo by photka - stock.adobe.com A life of being hikers will inevitably end up with a few cuts and wounds. You can trip over a tree root, brush past sharp branches and thorns, or rub against a rock. How To Prevent: Wear supportive hiking boots that have good traction to prevent you from slipping on slippery and muddy trails. Appropriate footwear does make a difference. Keep your eye on the road ahead, especially when you're tired. Most hikers trip when they're weary and become distracted. Bring your first aid kit to treat small cuts, abrasions, or scrapes, and make sure your first aid kit has bandages, plasters, gauze, and disinfectant to prevent infection. Wear long pants or leg gaiters if you hike through scrubby plants. This will prevent scratches and cuts on the legs. If the trail involves various rocks, remember to protect your hands by wearing gloves. How To Treat: Stop the bleeding by applying direct pressure to the wound. Use a pair of sterilised tweezers to pick out any foreign objects. Then, scrub, clean and disinfect the wound. Bandage the dressing in place to cover the cuts. Check for any signs of infection. Watch out for redness or swelling, which means the cuts have become infected. 8. Insect Stings And Bites Use bug sprays to protect your skin from irritating bites. Photo by Encierro - stock.adobe.com Of all the creatures you might encounter out on the trail, great or small, the most irritating ones must be biting bugs. In hiking or camping areas with mosquitoes, ticks, wasps, ants, etc., your skin will suffer from itching and swelling if you’re not prepared. How to prevent: Apply the bug spray all over the exposed skin to repel the insects. Your first line of defence should be bug spray. Check the bugs most commonly found on your hiking route to buy the right bottle. Each type of repellent will treat certain types of bugs. A mosquito head net can help protect your face from the bugs. Wear long sleeves and long pants to cover up your skin. Choose light-coloured clothes, like white or yellow. Avoid dark pieces as they tend to attract more mosquitos and insects. How to treat: Resist the urge to scratch the bite because you only make it worse. Remove the stingers or ticks. Wash the area with antiseptic soap and water. You can apply bite lotion to reduce the itching. Otherwise, apply a cold compress or ice to relieve pain, swelling and itching. 9. Abdominal Pain Photo by PheelingsMedia - stock.adobe.com The problem with hiking bellyache is that it has several causes. Anything from kidney stones to GI infection can trigger sharp or dull pain around the abdominal area. Yet, many hikers also usually have an upset stomach due to overhydration, hyperacidity or heat spike. How To Prevent: Pack a thermometer to check for fever Also, bring along Pepto-Bismol and antacids as they can treat various abdominal symptoms How To Treat: When the pain strikes, assume the fetal position to rest your abdominal muscles. Drink more fluids and only eat bland food. Untrained hikers like us cannot diagnose the causes. So, if the following symptoms show up, you will need evacuation from the trail: Localised pain (not just a general crampy feeling), and it sustains for more than half of the day. Pain that signals internal injury or pregnancy issues Nausea and fever for up to 38.89 °C (102°F) or higher Pain that doesn't go away after 24 hours Blood in faeces and urines. 10. Knee Pain Repetitive motion of climbing up and down trails can lead to knee pains. Photo by Svitlana - stock.adobe.com Hiking up and down on uneven terrains may put stress on the lower regions. According to research, walking at a steep or incline can place your knee under 2-3 times the regular stress it normally bears. Knee pain also happens for those with pre-existing conditions like tendinitis or knee bursitis, which can be more difficult to manage. The condition is a common hiking injury but is preventable and usually temporary. How To Prevent: Warm up by stretching. Short warming up will prepare your muscles and tendons for the following continuous movements on the trail. Hike with trekking poles to distribute the load from your knees to the upper body, especially when walking downhill. Strengthen the muscles such as hamstrings, glutes, quadriceps and calf muscles. All of them help support and stabilise the knee joint. How to treat: For mild knee pain caused by overpressure, you can rest, ice, elevate the knees, and take over-the-counter pain medications. For more severe or chronic knee pain, you might need medical treatment. 11. Chafing Moisture-wicking material is the key to preventing chafing. Chafing is skin irritation that happens when your body parts are intensively rubbing against each other, or against your clothes. The result of this friction may vary. A slight rub can lead to minor itching, but a more intense one can result in painful blisters and burns. That’s why chafing sounds like a minor problem, but it can also be a crippling nightmare, especially when you're thru-hiking. There are four common types of chafing that a trail runner or hiker usually has to deal with - waist chafing, underarm chafing, nipple chafing, and thigh chafing. How To Prevent: Wear hiking clothes with the right fit. Loose pants can wrinkle up and then rub more against your skin. Wearing overly tight clothes can otherwise worsen the chafed area. Prioritise synthetic fabrics where possible, as they can prevent the harmful rubbing that causes chafing. Apply an anti-chafing stick or an anti-chafing cream to skin areas prone to chafing. As mentioned earlier, they are the waist, inner thighs, underarms, and nipples. Go for moisture-wicking fabric. Avoid cotton clothes as they suck up water quicker than you think. Don't let things get swampy, as moisture can worsen chafing. Pack spare clothing. They will be your lifesaver if you become overly sweaty or get into a downpour or storm. How To Treat: Clean the chafed area using baby wipes (or camp soap and water). Don't handle the affected area with hydrogen peroxide, as it can dry out the skin. Apply a soothing lotion or petroleum jelly to ease the pain. Products with healing properties, like aloe vera or calendula, will work great. Leave the wound uncovered to allow the skin to breathe. To prevent further chafing, apply more skin lubricant. 12. Broken & Dislocated Bones What should you do if you break a leg in the backcountry? Photo By Prostock-Studio On Adobe Bone fractures or broken bones can happen to your leg, ankle, or wrist after you lose balance on a slope and land awkwardly. In some cases, you can also suffer from a dislocated shoulder after you fall into the ground in pain. How To Prevent: Try stretches and targeted exercises (If you have a lot of prepping time) to build flexibility and strength in your feet and ankles. You’ll be less likely to fall and trip, and therefore, less likely to suffer from bone injuries. Watch your step and use trekking poles to help you with moving. Take care when you're scrambling across rocky and uneven terrains. How To Treat: Stay calm and assess the situation. Depending on the situation, you can ease the pain by using painkillers or an ice pack to reduce the swelling. Use a packable splint for the injured limb. You can swap in the trekking pole in case you don't have a splint in the first aid kits. Create a pad with clothing or gauze between the limb and the splint surface. And then, hold the splint in place with elastic bandages. Next, immobilise the injury and check the pulse after you have put the splint. Then, try to help the person return to the trailhead to get medical help. If you're not a trained medic, never try to put the bones into place. You should use an emergency beacon or satellite phone to call Search and Rescue and leave it for the experts. What Are Essential Items In Your First Aid Kit? Do you hike with a first aid kit? We bet you do, as it belongs to the 10 essentials of any hikers. Injuries are part and parcel of any hike, and a well-stocked first aid kit will help ease the discomfort. It also stops any minor injuries from becoming a disaster. Elastic strap Bandages Blister plasters Sunscreen Ibuprofen Insect repellant Antiseptic High-visibility jacket Tweezers Sugar sachets Electrolyte tablets Space blanket Duct tape Prepared For Whatever The Trails Might Throw Your Way! While hiking injuries can happen on any trail, they're preventable with preparation and proper treatment. Minor injuries call for immediate attention and first aid, while severe ones require professional help. By identifying the most common hiking injuries, you better prevent them in the first place and eliminate the risks of being stranded in the middle of nowhere. We recommend bringing at least a companion, as you can always turn to for help. The more you’re prepared, the safer and happier you're in the great outdoors. Kesley