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First Aid Tips & Health Hints
Various types of health problems can affect our enjoyment of hiking. A little knowledge of first aid, a lot of common sense, foresight, and carrying the right gear can make all the difference between discomfort and a safe enjoyable trip in the outdoors.Whether you are taking a short day hike, or a long backpacking trip, it is essential that you carry a first aid kit complete with all of the essentials, and tailored to your personal needs. A commercial first aid kit (purchased in a drug store or outdoor store) will contain most of the necessities and is usually more economical than buying all of the components individually. Sure, you may have to modify it (maybe you need a bee-sting kit, a knee brace or allergy medicine) but it will get you thinking about what you need and what you don't need. The ideal kit should be small, compact, and waterproof.
A first aid kit for the trail should contain sterile gauze pads, adhesive tape, alcohol preps, clear tape, Band-Aids, antihistamines, aspirin (or, if you prefer Tylenol or ibuprofen), moleskin, an elastic (Ace) bandage for knee and ankle sprains, non-adhesive absorbent dressing for burns (Second Skin, made by Spenco is recommended) and safety pins. Optional items include an antibiotic ointment, a triangular bandage (a bandana will do), duct tape (can be used to prevent a "hot spot" from becoming a blister or immobilize fractures), latex gloves (for dealing with bleeding wounds), and forceps or tweezers (for removing ticks and splinters). The clear tape can be used to bring wound edges together. Some first aid kits come with butterfly bandages, designed specifically for this purpose. The safety pins can help immobilize an upper extremity by pinning a sleeve against your chest. The triangular bandage (or bandana) can serve the same purpose, when used as a sling. The moleskin in invaluable for protecting blisters before they become too painful.
Aspirin has many uses. It can be used for headaches, joint pains, muscle aches or toothaches. It will also help control fever. Apirin however, does prolong bleeding time for four to seven days after ingestion. You may choose to use acetaminophen, which reduces both pain and fever, or ibuprofen, which is anti-inflammatory as well.
Antihistamines have several uses in addition to their "anti-itch" properties. They can relieve a stuffy nose, counteract the effects of insect bites and provide a general anti-allergy action. If you have an allergy to insect stings, your doctor can provide you with an insect bite kit, tailored to your needs.
Responding to Accidents or Injuries
Sprains and Fractures
If there's any doubt about the severity of your injury, treat it as a fracture. Apply a splint that immobilizes the joints above and below the injury. You can use a tree branch, a walking stick, tent poles or even your sleeping pad. Just make sure that you don't cut off circulation when you put the splint in place.
The standard treatment for strains and sprains is ice, rest, compression and elevation. Rest is crucial - if you have any swelling or pain, it gives your joints a chance to heal. If available, apply ice to the injury. If not, apply cold compresses (like a bandana dipped in cold water). Compression can be achieved with an elastic bandage - just make sure that you don't tie it too tightly! Elevate the injured joint above your heart to reduce the flow of blood - which contributes to swelling.
Cuts and Wounds
If the cut is deep, stop the bleeding. Elevate the wound and, if necessary, apply direct pressure. Butterfly closures, Band-Aids, gauze bandages, or clear tape can hold the cut closed. Only use a tourniquet as a last resort, if direct pressure doesn't work. A tourniquet left on too long can cause more damage than the wound.
Blisters
Blister prevention starts with boots that fit right. First, make sure that the toe box is roomy enough to wiggle your toes. Stub your foot against a wall, or walk down a ramp to make sure that your toes don't bang the front of your boot. If they do, that's the way they'll feel when walking downhill. When you push your foot forward, make sure that you can squeeze a finger behind the heel (two, if you're planning on heavy backpacking). However, your heels should not slide up and down as you walk.
Try on new boots in the afternoon. That's when your feet swell, and that's how they'll feel after some time on the trail. Try on boots wearing the kind of socks you plan to use when hiking. (Cushy socks can make a difference, especially on hard terrain.) Break in your boots before taking them for a long hike, especially if you're planning on wearing a pack. This is true of even lightweight boots.
Sock liners made of a wicking material, like Thermax or polypropylene, help move the sweat away from your feet. Your outer socks should be medium weight wool, perhaps with some synthetic content to add strength. Special hiking socks have extra cushioning on the soles, which can make a great difference after a long day on the trail. Do not wear cotton socks. Cotton socks hold water close to your skin, where it causes blisters. Bring an extra pair of socks along, and change them at lunchtime. On long trips, make sure to air out your socks (if you're wearing them several days in a row) and wash your sock liners whenever possible. If they're still damp in the morning, hang them on your pack to dry.
The moment you start to feel something rubbing, pinching or bothering your foot, stop immediately! Find out where the problem is and fix it. It may just be a pebble or speck of dirt rubbing into your foot, or a bunched up sock. If your boot is bothering you in a certain spot, rub the inside of it with a small round stone for that extra bit of room.
A small red spot might just need a Band-Aid. A larger, more dangerous looking spot could use a piece of moleskin or duct tape. Put the moleskin (or duct tape) over the Band-Aid so that it doesn't stick to your tender spot. If you already have a blister, one of the best remedies is something called Second Skin, made by Spenco. (Originally developed to treat burns, and blisters are really just a friction burn.) This dressing takes pressure off the blister and helps relieve pain. Apply the gel directly to the blister and cover with medical tape.
Burns
Any first and second degree burns - caused by carelessness with hot water, your stove or hot pots - should be treated with cold water compresses. Don't break second-degree burn blisters. Immerse them in cold water, then cover with a sterile bandage. Third degree burns (charred skin) are rare in the backcountry, and are extremely serious. Do not put water on them, or try to remove any clothing that may be stuck to the skin. Cover with a dry dressing, and take sips of water with a little sugar and salt added to prevent dehydration. These burns are a true medical emergency and must be treated in a hospital.
Bug Bites
If you anticipate a particularly buggy hike, you might want to spray some on your clothing as well.
But don't spray DEET on high-tech synthetic fabrics (such as Gore-Tex, coated nylon, your tent) because it can eat right through. Use citronella instead.
Stuff that smells good to you (like scented shampoo or lotions) generally smells pretty good to the bugs, too. Avoid it. The one exception is a sunscreen with insect repellent. That usually doesn't smell too bad, and keeps the bugs away.
Avoid putting bug juice on your forehead - it may drip into your eyes. Wear a hat with a brim and spray the brim. Loose clothes are tough for bugs to bite through, and white clothing appears to repel bugs a little. If you have a wood fire going, stand close to the smoke for a few minutes. The smell will cling to your hair and clothes and helps repel bugs.
So you've done everything you can to keep the bugs away, but get bit anyway. Hydrocortisone ointment and calamine lotion can help with the itch. You can also try a dab of rubbing alcohol. Bee, wasp, and hornet stings are a bit worse. Basic first aid for stings is soap and water and cool compresses. An oral antihistimine can also help reduce stinging and swelling.
Ticks
High grasses in open fields are tick heaven, so always do a quick tick-check after traveling through a meadow. It usually takes several hours for a tick to burrow in and transmit disease, so check yourself a couple of times each day.
Wearing gaiters can block ticks from getting into your socks (another favorite place) and spraying repellent on your gaiters can double the protection. Tuck your long pants into your socks (yeah, it looks pretty stupid, but it works) and wear light-colored clothing so you can easily spot the little blood suckers.
Okay, so you've found one and it's already burrowed in. Don't panic - remember, they have to be embedded for several hours to transmit diseases, and not all ticks carry diseases to begin with. Now you have to get it out.
The key is removing the tick without breaking it into pieces. If you leave the head buried in your skin, it can cause infection. If the tick isn't too deeply embedded, try pulling it out with tweezers - grip as close to the skin as possible and gently pull it straight out. The most reliable method is a tick extractor.
Keep a close eye on that area for several weeks. Lyme disease sometimes announces itself by a "bull's-eye" rash that shows up where the bite took place. The rash, and other symptoms including joint pain, fatigue and fever, should send you to a doctor.
The American Hiking Society has gathered some great information about the health benefits of hiking. Some of these benefits include...
Losing Excess Pounds
Decreasing Cholesterol Levels
Preventing Heart Disease
Slowing the Aging Process
Improving Osteoporosis
Improving and Maintaining Mental Health
Preventing the Common Cold and Flu
Improving Arthritis
Relieving Back Pain
For more details and results of studies conducted, refer to The Fact Sheet of The American Hiking Society on 'The Health Benefits of Hiking" available at the New York-New Jersey Trail Conference web site - http:\\www.nynjtc.org
Hiking is Beneficial to Your Health!
When hiking only 2 mph, a person weighing 150 pounds will burn 240 calories in
one hour.
Hiking leads to an increase in high-density lipoprotein (HDL), considered to be
the "good" cholesterol, which helps remove the "bad" cholesterol from the
artery walls.
While heart disease is caused by more than just inactivity, the odds of
avoiding this leading cause of death in America can be greatly improved by
maintaining a regular walking routine.
Many people think that inactivity is a natural part of aging. However, studies
show that regular exercise helps maintain your maximal aerobic power as you
age. Other studies show that exercise slows and can even prevent the aging of
the immune system. Aging doesn't decrease the body's ability to be physically
active, but rather leading an inactive and unhealthy lifestyle accelerates the
aging process.
Hiking and walking help reverse the negative effects of osteoporosis by
increasing bone density and slowing the rate of calcium loss, thus strengthening
the bones and decreasing their susceptibility to break.
Studies have shown that a brisk walk generates a significant antidepressant
effect, and that exercise can reduce anxiety as effectively as a mild
tranquilizer. Walking causes the release of calming brain chemicals called
endorphins, which are natural tranquilizers.
Regular walking can help increase the disease fighting activities of immune
cells called "natural killers," believed to fight off viruses and cancer.
Lack of movement compounds the problem of arthritis. Walking helps
strengthen muscles, especially leg muscles. This helps relieve some of the pain
that occurs when bone rubs against bone for people that have arthritis in their
knees or ankles. Also, the natural tranquilizing effect of walking helps
decrease arthritis pain.
Walking prevents and cures the most common kinds of muscular backache, and
even some kinds in which a disk problem has been identified. The AMA in its
Guide to Back Care notes that since walking puts less stress on the lower spine
than sitting without a backrest, many people with back problems realize they
are "better off walking than sitting." (The American Hiking Society cautions
that you should consult your doctor first to make sure that your particular
back problem won't be aggravated by walking.)