Ankles are a common site for sprains and strains—half of ankle sprains occur on loose rock fragments (scree) and on downward slopes.
Hiking, backpacking, climbing, and mountaineering, whether on rock, snow, or ice, range in difficulty and distance. British Columbia is home to mountains and trails for all skill levels. While there is some risk for physical injury while hiking, there is evidence that these injuries can be prevented.
(see Section 04 - Prevention)
Ankles are a common site for sprains and strains—half of ankle sprains occur on loose rock fragments (scree) and on downward slopes.
One in 3 injuries involve the head and spine—the higher the fall, the greater the severity of injury.
In cold weather exposed skin is vulnerable to frostbite, with 25% of cases occurring to the hands.
The feet are the second most common site for frostbite.
Exposed skin is vulnerable to sunburns and frostbite.
Injuries among hikers vary based on conditions, environment, and skill level. Half of all injuries are from sprains and strains to the knees, ankles, and the back, the latter of which are most commonly caused by falls, slips, and overuse. Other injuries include skin irritation (abrasions and blistering), acute joint pain, sunburn, tick bites, dehydration, and heat exhaustion.
It is estimated that...
Risk factors for injury are environment- or equipment-related.
Climbing surface is a greater factor than fall height in determining severity of injury. Travelling on mixed terrain (rock and snow/ice) is particularly hazardous. Half of all ankle sprains occurred on loose rock (scree) and/or on a downward slope.
Inappropriate type of footwear for your level of activity, including the wrong size and inadequate lacing, may increase your risk of ankle sprain. Hiking or walking sticks or poles are often used to improve stability and reduce muscle soreness.
Some muscle soreness or joint pain is expected when increasing your level of physical activity. However, it is important to listen to your body for persistent or worsening pain, and to know when to rest. Learn more about how to prevent injuries when hiking.
Talk to your mountaineering club or organization, if applicable, about the prevention strategies below and how they might be incorporated into training and policies.
Adopt strength training exercises designed to prevent injuries to the ankle and other body parts. The Oslo Sport Trauma Research Centre has developed exercises that specifically help reduce the risk of injuries. This resource includes videos and PDFs for download.
Learn more about exercises to help prevent ankle injuries.
For more exercises, visit http://fittoplay.org/.
One in 3 injuries sustained while hiking involve the head and spine, which can include concussion. It is important to be aware of concussion signs and symptoms and know what to do if concussion is suspected. The Concussion Awareness Training Tool (CATT) is an online resource for hikers and parents to learn more about how to recognize, prevent, and manage a concussion. CATT also includes resources on how to respond to a potential concussion situation, as well as detailed Return to School and Return to Sport protocol.
Education
AdventureSmart is a national program providing information to keep you safe while participating in outdoor recreational activities.
Learn more about hiking safety.
Lightning Safety Education
Know what to do in the case of lightning. The “30–30” rule states that there is a danger of being struck by lightning when the interval between seeing lightning and hearing thunder is less than 30 seconds (flash-to-thunder time). You should not continue hiking until 30 minutes have elapsed after seeing the last lightning and hearing the last thunderclap. The best place to shelter during a lightning storm is in a hut or mountain refuge, away from open doors or windows. If caught in the mountains, stay off ridges and summits and stay away from single trees, power lines, and ski lifts.
Sleep, Vigilance and Sport Injury Prevention
Being successful in physical activity requires a high degree of alertness, also known as vigilance. Sufficient sleep helps your body to recover, allows you to achieve your goals, and reduces your risk of injury. Getting less than 8 hours of sleep can increase your rate of injury by up to 70%! Watch this video to learn more about how sleep and vigilance are connected.
Sport-related Physicals
Hiking and mountaineering can be a physically demanding activity and some pre-existing conditions may increase the risk of injury. An annual sport-related physical evaluation ensuring fitness to participate can help to reduce risk of injury. KidsHealth provides information about what sports physicals are, why they may be appropriate and where you may go to get them.
Learn more about Kids Health Sports Physicals.
Hiking can be a great activity to do on a field trip with your class.
Talk to your club, organization, or school about the prevention strategies below and how they might be incorporated into training and policies.
Adopt strength training exercises designed to prevent injuries to the ankle and other body parts. The Oslo Sport Trauma Research Centre has developed exercises that specifically help reduce the risk of injuries. This resource includes videos and PDFs for download.
Learn more about exercises to help prevent ankle injuries.
For more exercises, visit http://fittoplay.org/.
One in 3 injuries sustained while hiking involve the head and spine, which can include concussion. It is important to be aware of concussion signs and symptoms and know what to do if concussion is suspected. The Concussion Awareness Training Tool (CATT) is an online resource for coaches and teachers to learn more about how to recognize, prevent, and manage a concussion. CATT also includes resources on how to respond to a potential concussion situation, as well as detailed Return to School and Return to Sport protocol.
Education
AdventureSmart is a national program providing information to keep you safe while participating in outdoor recreational activities.
Learn more about hiking safety.
Lightning Safety Education
Know what to do in the case of lightning. The “30–30” rule states that there is a danger of being struck by lightning when the interval between seeing lightning and hearing thunder is less than 30 seconds (flash-to-thunder time). You should not continue hiking until 30 minutes have elapsed after seeing the last lightning and hearing the last thunderclap. The best place to shelter during a lightning storm is in a hut or mountain refuge, away from open doors or windows. If caught in the mountains, stay off ridges and summits and stay away from single trees, power lines, and ski lifts.
Sport-related Physicals
Hiking and mountaineering can be a physically demanding activity and some pre-existing conditions may increase the risk of injury. An annual sport-related physical evaluation ensuring fitness to participate can help to reduce risk of injury. KidsHealth provides information about what sports physicals are, why they may be appropriate and where you may go to get them.
Learn more about Kids Health Sports Physicals.
Talk to your teachers, club or organization members, or school about the prevention strategies below and how they might be incorporated into training and policies.
Adopt strength training exercises designed to prevent injuries to the ankle and other body parts. The Oslo Sport Trauma Research Centre has developed exercises that specifically help reduce the risk of injuries. This resource includes videos and PDFs for download.
Learn more about exercises to help prevent ankle injuries.
For more exercises, visit http://fittoplay.org/.
One in 3 injuries sustained while hiking involve the head and spine, which can include concussion. It is important to be aware of concussion signs and symptoms and know what to do if concussion is suspected. The Concussion Awareness Training Tool (CATT) is an online resource to learn more about how to recognize, prevent, and manage a concussion. CATT also includes resources on how to respond to a potential concussion situation, as well as detailed Return to School and Return to Sport protocol.
Education
AdventureSmart is a national program providing information to keep you safe while participating in outdoor recreational activities.
Learn more about hiking safety.
Lightning Safety Education
Know what to do in the case of lightning. The “30–30” rule states that there is a danger of being struck by lightning when the interval between seeing lightning and hearing thunder is less than 30 seconds (flash-to-thunder time). You should not continue hiking until 30 minutes have elapsed after seeing the last lightning and hearing the last thunderclap. The best place to shelter during a lightning storm is in a hut or mountain refuge, away from open doors or windows. If caught in the mountains, stay off ridges and summits and stay away from single trees, power lines, and ski lifts.
Sport-related Physicals
Hiking and mountaineering can be a physically demanding activity and some pre-existing conditions may increase the risk of injury. An annual sport-related physical evaluation ensuring fitness to participate can help to reduce risk of injury. KidsHealth provides information about what sports physicals are, why they may be appropriate and where you may go to get them.
Learn more about Kids Health Sports Physicals.
The role of health professionals in preventing injuries while hiking or mountaineering has two main components:
Adopt strength training exercises designed to prevent injuries to the ankle and other body parts. The Oslo Sport Trauma Research Centre has developed exercises that specifically help reduce the risk of injuries. This resource includes videos and PDFs for download.
Learn more about exercises to help prevent ankle injuries.
For more exercises, visit http://fittoplay.org/.
It is important to be aware of concussion signs and symptoms and know what to do if concussion is suspected. The Concussion Awareness Training Tool (CATT) is an online resource to learn more about how to diagnose and manage a concussion. CATT also includes resources on how to respond to a potential concussion situation, as well as detailed Return to School and Return to Sport protocol.
Sport-related Physicals
Hiking and mountaineering can be a physically demanding activity and some pre-existing conditions may increase the risk of injury. An annual sport-related physical evaluation ensuring fitness to participate can help to reduce risk of injury. The American Academy of Pediatrics provides information about preparticipation physical evaluation.
Learn more about Preparticipation Physical Evaluation.
