Outdoor prevention and treatment of outdoor injuries
I. Sprained Ankle
For beginners, a sprained ankle can be said to be the most common injury. Though not serious, it’s still a nuisance on the mountain.
Prevention:
1The commonly mentioned method: wear a pair of high-top hiking shoes to provide good ankle support. No need to elaborate on this—just a reminder of its importance. For those who used to hate wearing high-tops (like me), at least get a mid-top pair. It might feel slightly uncomfortable at first, but it’s extremely useful when you sprain your ankle.
2Don’t rush when hiking. My current mantra is: don’t run uphill, don’t jump downhill. ^v^ When going uphill, don’t ignore the path under your feet due to impatience or wanting to enjoy the scenery (this could lead to greater danger), and when going downhill, your ankles are already quite fatigued. Jumping down a slope of a certain height can easily cause a sprain.
Treatment: Using the red spray from Yunnan Baiyao aerosol to cool down the area was quite effective in my experience, then applying cold compresses within [NL] hours (if you pass by a stream, that’s an excellent opportunity for cold compress).24Apply cold compresses within [NL] hours (if you pass by a stream, that’s an excellent opportunity for cold compress).24After [NL] hours, apply heat. I believe early treatment is very important for a sprained ankle.
II. Blisters
Getting blisters basically means one of two things: either you bought new shoes, or you’ve been on a long trek for more than a day. My first case of blisters happened under both conditions.2Two scenarios: either you’ve bought new shoes, or you’ve been hiking nonstop for over a day. My first blister came from2both causes at once——when I hiked the Three Gorges in new shoes.
Prevention:
1Before a long hike, your hiking shoes must be well broken in. Simply walking around the city for a day doesn’t count—you should have climbed at least two or three mountains. Before going to the Three Gorges, I wore my new shoes to climb Fragrant Hills [NL] times, but I still felt it wasn’t enough.GTShoes2times on Fragrant Hills, but I still felt it wasn’t enough.
2In the process of hiking, I personally believe that a good insole can make your feet more comfortable, so I assume it also helps prevent blisters. I recommend a type of Japanese sports insole sold at PriceSmart for [NL] yuan—soft, non-deforming, and keeps your shoes odor-free. There’s also the traditional method of wearing two layers of socks. Since cotton socks tend to wrinkle, the best combo is nylon inner socks and cotton outer socks.30Also, there's the traditional method of wearing two layers of socks. Since cotton socks tend to wrinkle, the best combo is nylon inner socks and cotton outer socks.
Treatment: Just bite the bullet, prick the blister with a needle, squeeze out the fluid, and put on a band-aid. But there’s some technique to squeezing out the fluid—you have to endure the pain and squeeze it all out, otherwise the next day the blister will be swollen and you’ll still have to walk—that’s when the real pain begins. However, according to my mom, even if you squeeze all the fluid out, it might refill, so you can leave a strand of hair inside to drain the fluid. That’s a bit more advanced—you have to thread the hair through the blister and tie knots at both ends to secure it. If the hair is too smooth, it won’t hold the knot well.
III. Cramps
When your life becomes increasingly indulgent and your trips more grueling, cramps become a common issue. It’s your body’s way of saying: time to work out.
Prevention:
1Mainly strengthen daily exercise. Theoretically, the most effective exercise is barbell squats, though stair climbing and long-distance running should also help. I think you should also improve flexibility training because——“cramps,”as the name suggests, won’t be relieved unless you train your muscles.
2 Before your muscles build up, all you can rely on are leg guards, but they don’t seem to help much. Also, pay attention to your hiking posture. Theoretical tip: with each step, keep your leg straight and bear the weight with your bones (assuming your knees are in good condition).
3 When resting, try to relax your muscles. If the ground is clean, you might consider lying semi-reclined with your legs raised and gently kicking them against each other.
Treatment: Not much to say—stretch yourself or have someone help you stretch.
IV. Knee Effusion
This issue is relatively tricky; some say it’s caused by excessive knee fatigue.
Prevention:
1 Wear a good knee guard.
2 Before and after hiking, rub your hands around your knees. This helps raise the temperature and stimulates the secretion of synovial fluid.
Treatment: It’s said that infrared therapy and acupuncture are among the most effective methods. There’s now a type of acupuncture device that should also help. Lastly, for those in poor health or prone to various injuries, it’s best to bring trekking poles and elastic bandages even when climbing a small hill. When your legs lose strength, you’ll find trekking poles to be invaluable, and elastic bandages can serve the dual purpose of leg guards and knee guards.