As the weather warms up and the trails dry out, some of us will start exploring the vast expanse of hikes throughout Vancouver Island. Most of us will make sure to bring water, a camera and maybe some sunscreen, however, being aware of common potential hazards can save you from a disastrous experience. A wilderness first aid course is something to consider taking if you are an avid hiker, but even minor preparations can help make your trek one to remember and not one to regret.

Here is a quick list to prepare for a safe hike before you head out.

 FIRST AID KIT: Bringing a kit that fits into your back pack or your jacket pocket can make a huge difference to your trip. Consider bringing one along every time you go out, no matter how short of a hike you are planning. A basic first aid kit can help treat minor ailments easily and more major issues with some confidence. Mountain Equipment Co-op has a variety of first aid kits to choose from.

 BLISTERS: Foot blisters are a common hiking ailment and occur when the friction of your shoe rubs repeatedly against your foot. Poor fitting shoes and/or socks are one of the main causes along with excess moisture. Make sure your shoes fit well and choose a larger fit over a snug fit. The material of your socks are also important, choose moisture wicking socks instead of cotton socks. If you do have a blister, it is best if you can keep the “bubble” intact, as this keeps it sterile, however if this isn’t possible, you can drain the blister using a sterile pin and afterwards apply moleskin or an appropriate bandage (from your first aid kit, of course!).

ANKLE SPRAINS: One of the things that makes hiking fun is the unpaved, uneven terrain that leads you to some of nature’s greatest sights and sounds. Unfortunately that terrain can cause trips and falls and lead to ankle sprains. Being vigilant and extra aware when the terrain gets tricky can save you from a painful stumble. However, should you end up with a sprain, there are several steps you can take to minimize the discomfort until you get back home. Since sprains can range from mild to severe, take a moment to evaluate your ankle. For a mild sprain, treat immediately with RICE (rest, ice, compression, elevation) and some anti-inflammatory medication. For more severe sprains, after following the RICE treatment, you may have to splint the ankle, and depending on the trails, call for assistance to help get you back to safety.

 KNEE AND HIP PAIN: Muscle pain can distract you from enjoying the pleasures of hiking. Sometimes muscle aches are simply a sign that you need to stop, stretch and rest before carrying on your journey. Other times, you may be dealing with injuries such as iliotibial band syndrome and patello-femoral syndrome. Being aware of any hip and knee pain prior to your trip will help you decide on the length and difficulty of the terrain. For challenging excursions, make sure that your injuries have been treated and you have the green light from your health care professionals to take on the trails.

 CUTS, SCRAPES AND BUG BITES: Trails offer countless glorious experiences, many of which require direct interactions with nature; from scrambling up rocks, pushing branches out of the way, or dealing with an assortment of bugs! At some point, you may find yourself a bit scraped, cut or bitten. Treating them promptly and appropriately will ensure that you can get on your way comfortably and not have to worry about infection. With any scrape, cut or gash, the first thing to do is clean the wound. Use antiseptic wipes, sprays or liquids to clean the area and then apply the appropriate sized sterile dressing or bandage to cover it. Change the dressing often to protect the area from infection. For bug bites, identifying the culprit is the first task. Remove any bug “parts” such as stingers or ticks and cleanse the area. If you have an allergic reaction, you can apply anti-itch cream or take an antihistamine.

While there may be information related to certain medical conditions and their treatment on this website, please consult your doctor or other healthcare professional to determine if a treatment described in the website is appropriate for you. 

Kirsten Hammond is a Registered Massage Therapist and owner of Evolutions Massage Therapy Clinic- Saanich, BC & Sidney, BC & Brentwood Bay, BC