Day 8. Follow These Tips to Prevent Injuries

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With just a few days left of the Staying Healthy on Your Hikes email series, it is time to 
talk about injuries.

No matter how careful you are, there is the potential for becoming injured while on a 
hike. You are walking on uneven ground, often walking over branches, around bushes, 
and climbing over fallen trees. You need to be extremely cautious on your hikes. Here 
are some tips to help prevent injuries.

Keep Your Feet Dry

One of the more common injuries that occurs on a hike is a blister. This may seem 
minor, but blisters can pop open and get infected if you don’t treat it properly. To avoid 
blisters, you need to keep your feet dry. They are caused by moisture and friction 
together, so if your shoes are the right size, it might be that your feet are getting too 
sweaty. Try powdering your feet before putting your socks on to keep them dry during 
the hike.

Always Watch Your Footing

Hiking should not be a competition or a race. Take it slow and steady, enjoying nature 
while you walk, and focusing on your form. Always look down at your footing to look for 
sticks, rocks, and tree stumps, which helps to avoid sprained ankles and broken toes.

Wear the Right Shoes

Naturally, the shoes you wear can make a big difference. Wearing good, supportive 
shoes of the right size prevents foot and ankle pain when you are going on the longer 
hikes.

Stretch Before and After the Hike

Stretching is also a good idea, which should only take you a few minutes. This helps to 
prevent muscle pain and strain, and a hurt back.

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