If you are the one who frequently goes for hiking, then you might have met with some of the common hiking foot injuries. These injuries cannot be ignored as they can affect the lifestyle of the individual. So, here in this article, you will get to know about the foot injuries due to hiking and also about the preventions. The hiking involves various activities such as the walking and ultra running, so the injuries related to it are the most common. The article also entails some of the other injuries and problems which usually spoil the adventure and ultimate experience of hiking. So, read about and get to know about their preventive methods and treatments.
1. Sprain and strain
You might have heard about the sprain but not the strain. So, the major and basic difference between them is the position of injury. The strain is experienced when there is a tear in tendon or muscle whereas sprain is experienced when there is certain damage to the ligament. The joints get affected due to overuse of the muscle. The strain such as the hamstrings is the most common and mainly affects the ankles.
Prevention: Before you go for hiking give your body a shallow warm up through pace walk. It is advised to walk slowly for about 15 minutes before you go for hiking by the experts. Stretch your legs and arms so that they make a figure of the star and slowly bend your knees. Do not to bend the knees too hard as they can injure the knees.
2. Shin splits
This type of injury can be seen while walking on tracks or trails. Some of the common symptoms of it are the soreness, pain in a lower portion of leg, tenderness, and swelling. Pain in the lower portion is common as the activities of hiking include the use of it. The stress fracture is another type of injury that can be caused due to shin splints.
Prevention: Make sure that the shoes you wear contain appropriate quality sole. This will help you from being hurt. Prefer the shoes which are specially made for purposes such as running and ultra running. Ease your body through slow and pace running of few miles. If you have plantar fasciitis, then you should choose hiking shoes with arch support, see the suggestions here. Once your body inherits it and makes it your habit, your chances of being injured lessens.
3. Muscle cramps
The injuries such as the muscle cramp and pain in the calf due to excess walking spoils your hike. If the body lacks in the water content needed for effective working and functionality of organs, then the individual will fell tired and laziness soon.
Prevention: The dehydration is responsible for muscle cramps and muscle aches. Dehydration is common when it comes to travel long distances. So, carry enough water bottles and some of pain relievers and ibuprofen. Drinking lots of water ensure a well-balanced water level in the body. Carry electrolytic drink so that you can have them after your meal.
Now you know some of the common injuries that can affect your ankles and foot, so follow the preventive measures and enjoy your hiking.