Words from the HowToTrip Editor:
When traveling in the wilderness, it's easy to suffer from various injuries due to excessive fatigue or unexpected factors. Often, the environment lacks proper medical facilities, so in many cases, you have to administer immediate first aid to prevent complications or worsening of the condition. Here, the HowToTrip editor will briefly introduce some methods for dealing with common injuries, hoping to help outdoor enthusiasts. Of course, after initial treatment, it’s still important to seek proper medical care or rehabilitation.
1. Iliotibial Band Friction Syndrome
Symptoms: Pain on the outer side of the knee, especially when going up or down slopes. The pain is located on the upper outer part of the shin, but the tender spot is on the lower outer thigh.
Treatment: Stretch the iliotibial band (outer thigh).
2. Pes Anserine Tendinitis
Symptoms: Pain on the inner side of the knee, especially when going up or down slopes. The painful and tender area is on the upper inner shin.
Treatment: Stretch the inner, front, and back parts of the thigh.
3. Anterior Knee Pain (Patellar Chondromalacia, Patellar Tendinitis, Hypertrophy of the Fat Pad, etc.)
Symptoms: Pain at the front of the knee, especially when going up or down slopes. The painful and tender areas are the knee cartilage, below the kneecap, or on either side of the patellar tendon.
Treatment: Stretch the outer and front parts of the thigh.
4. Achilles Tendinitis
Symptoms: Pain and tenderness at the back of the heel, making walking difficult.
Treatment: Stretch the back of the calf and the Achilles tendon. Wear shoes that do not irritate the Achilles tendon.
5. Plantar Fasciitis / Heel Spurs
Symptoms: Pain and tenderness at the bottom of the heel, especially when the heel strikes the ground and in the morning.
Treatment: Stretch the back of the calf and the Achilles tendon. Wear shoes or insoles with good shock absorption.
6. Lower Back Pain
Symptoms: Aching pain in the lower back.
Treatment: Stretch the back of the thigh, and flex (bend knees) and extend the back forward and backward.
7. Minor Bleeding
Treatment: Clean the wound with clean water or antiseptic solution. If necessary, apply pressure with a dressing to stop the bleeding. Cover the wound with a dressing or adhesive dressing and secure it with tape or a bandage. If the wound is dirty, it’s best to go to a hospital or clinic for a tetanus vaccination.
8. Severe Bleeding
Treatment: If possible, wear rubber gloves. Immediately apply pressure with a dressing to stop the bleeding. If no dressing is available, ask the injured person to press the wound with their hand and elevate the injured limb to help stop the bleeding. Do not move the injured person unnecessarily. Comfort the injured person to calm their anxiety. Keep the injured person warm and loosen any tight clothing. Monitor their breathing and pulse closely. Arrange to transport the injured person to a hospital as soon as possible.
9. Soft Tissue Injury
Treatment: Soft tissue injuries include ligament sprains and muscle strains. Follow the PRICE principle: Protection – protect the injured area from further harm, Rest – have the injured person rest and avoid unnecessary movement, Ice – apply cold to the injured area, Compression – use an elastic bandage to compress the area, Elevation – elevate the injured area as much as possible.
10. Muscle Cramps
Symptoms: Painful, involuntary muscle contractions
Solution: Rest immediately, straighten the cramped muscle and maintain the stretch until the muscle relaxes. You can gently massage the muscle, and if needed, drink a beverage containing salt (electrolytes).
11. Muscle soreness
Solution: Get plenty of rest. Use stretching exercises — static stretching method, gentle massage — pushing or kneading techniques, as well as ice packs or a hot bath to alleviate the discomfort. It should be noted that delayed-onset muscle soreness is not caused by "lactic acid buildup," so extra caution is advised, and seek medical examination if necessary.
12. Insect bites and stings
Solution: Clean the affected area with antiseptic solution and apply some antihistamine ointment. Closely monitor the person for allergic reactions, such as red rashes. If any of the above symptoms occur, arrange to send the person to the hospital immediately. For outdoor activities, carry mosquito repellent, etc., to reduce the chance of mosquito and insect bites.
13. Blisters
Preventing blisters is most important — wear suitable and comfortable shoes and socks. Once a blister has formed, if you need to keep walking, try not to puncture it. If the blister has already burst, do not remove the skin. Cover the area with a dressing and reduce friction between the affected area and clothing. If needed, use a dressing with a hole cut in it to cover the blister and minimize friction.
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