How to avoid, treat hiking sprains, strains

Sprains occur when a ligament supporting a joint is stretched or torn. Ankles particularly are likely to suffer sprains among hikers. Closely related is a strain, which is when tendons or muscles are torn because they were overstretched.

Avoid sprains and strains by wear hiking boots that provide ankle support.

Symptoms of either a sprain or a strain include pain, tenderness and limited range of motion all in the affected area.

To treat, rest the affected area. If a victim must leave the area, help them walk and carry their backpack for them. Lightly apply the breakable ice pack, or your handkerchief soaked in cold water, over the sprain or strain. Place soft padding, secured with gauze, over the affected area. Elevate the affected area above the heart to reduce swelling and bruising.

Don’t have your children try to “walk it off.” They won’t be able to.

Related articles:
g Treating children's cuts and wounds on hiking trail
g Avoiding and treating child dehydration on the trail
g How to avoid and treat nosebleeds
g How to avoid and treat hiking kids' muscle cramps

Read more about day hiking with children in my guidebook Hikes with Tykes.

How to avoid, treat a child's bruise on hike

If your child has a bruise, then blood vessels under the skin have broken. This could indicate a greater problem, such as a fracture or other internal injury.

To prevent bruises, don’t hike under areas where rocks or tree limbs might fall, and avoid falling yourself.

If you have a bruise, the skin of the affected area will be black and blue, tender, swollen and painful. Reduce swelling by applying a breakable ice pack to the affected area for at least five minutes. Then elevate the bruised area to reduce blood flow to it. If the bruise is extremely large or deep, turn back for the vehicle and get medical attention.

Related articles:
g How to prevent and treat hypothermia in children
g Avoiding and treating child dehydration on the trail
g How to avoid and treat nosebleeds
g How to avoid and treat hiking kids' muscle cramps

Read more about day hiking with children in my guidebook Hikes with Tykes.