What it takes: Rolled ankles on uneven ground
Roots, rocks and loose gravel make ankle sprains the most common hiking injury. Fatigue late in the day and shoes without good grip raise the risk.
Hiking
Miles of uneven ground, steep descents and long days outdoors.
Hiking is one of the most accessible ways to build fitness and spend time in nature. Rough terrain is hard on ankles and knees, a heavy pack loads the back, and long days outside bring weather, sun, ticks and sometimes altitude into play.
What it takes and what to do
What it takes: Knee pain on descents
Going downhill makes your thigh muscles brake every step, which loads the knee joint and the area behind the kneecap. Many hikers feel it more going down than up.
What to do about Knee pain on descents
Do bodyweight squatsWeeklySit back and stand up without weights to strengthen your legs and hips for everyday lifting and stairs. Stretch your quadsDailyA standing stretch for the front of your thighs. Build up training graduallyWeeklyRaise how often, how long and how hard you train by no more than about 10% a week.What it takes: Ticks and poison ivy
Brushy trail edges are where ticks wait and poison ivy grows. Tick bites can spread Lyme disease and other infections, and poison ivy causes an itchy, blistering rash.
What it takes: Heat, cold and weather swings
Mountain weather can turn quickly. Hikers can overheat on exposed climbs and then chill fast when wet, windy or caught out after dark. If you hear thunder, get off peaks and ridges and head down; there is no safe place outside in a storm.
What to do about Heat, cold and weather swings
Stay safe in the heatAs neededOn hot days, drink water often, take breaks in the shade and plan hard work for the cooler parts of the day. Dress in layers for the coldAs neededWear several loose layers, a hat, gloves and waterproof insulated boots, and carry spares. Drink water through the dayDailyKeep a water bottle within reach and sip through the day instead of waiting until you are thirsty.What it takes: Altitude sickness
Climbing above about 8,000 feet too quickly can bring headache, nausea and poor sleep. Rarely, it progresses to fluid on the lungs or brain, which is an emergency.
What to do about Altitude sickness
Ease into high altitudeAs neededGive your body a day or two to adjust when you move to or visit high elevation, and go easy while it does. Drink water through the dayDailyKeep a water bottle within reach and sip through the day instead of waiting until you are thirsty.What it takes: Back and shoulder strain from a heavy pack
A pack that is too heavy or carried mostly on the shoulders strains the upper back and neck. A well-fitted hip belt shifts much of the weight to the legs.
What to do about Back and shoulder strain from a heavy pack
Lift with your legsAs neededPlan the lift, keep the load close and bend at the knees, not the waist. Hold a plankWeeklyHold your body in a straight line on forearms and toes to strengthen your whole core. Do band pull-apartsWeeklyStretch a resistance band across your chest to strengthen the upper-back muscles that pull your shoulders back.When to see a professional
Descend and get help for confusion, trouble walking, or breathlessness at rest at altitude. Get emergency care for shivering that stops while someone is still cold, or for signs of heat stroke. See a doctor for a bullseye rash or fever after a tick bite, or an ankle you can't bear weight on.