Autumn hiking is a widely popular recreational activity. It not only provides a release from work stress but also exercises the cardiovascular and musculoskeletal systems. However, as a relatively strenuous activity with high oxygen consumption, it carries inherent risks. Common hazards include altitude sickness, walking injuries, and biological threats, necessitating appropriate precautions and awareness.
Accurately Assess Your Capabilities
Mountain climbing is not suitable for everyone. First, individuals with impaired cardiopulmonary function, those with uncompensated cardiac conditions (such as musculoskeletal disorders, hypertension, or coronary heart disease), or those with uncompensated chronic respiratory dysfunction should avoid it. Intense exercise can exacerbate the burden on the heart and lungs.Second, individuals with knee osteoarthritis, rheumatoid arthritis, those who have undergone knee or hip replacement surgery, or those with ankle and foot disorders should also avoid mountaineering. Climbing increases load on the knees, hips, and ankles, accelerating cartilage cracking and detachment while increasing synovial fluid secretion, leading to joint swelling and heightened pain.Third, middle-aged individuals who rarely exercise and elderly people with poor physical condition should not suddenly engage in strenuous mountain climbing activities. Some middle-aged adults face significant work stress and have long lacked exercise; sudden mountain climbing increases physical strain and may trigger cardiovascular or pulmonary diseases. Elderly individuals should ideally perform low-intensity exercises before mountain climbing to allow their bodies time to adjust and adapt.In summary, climbers of all ages should adjust their pace according to their physical condition during the ascent. It is recommended to maintain a heart rate of approximately 18 beats per 10 seconds. Using Trekking Poles to Prevent Injury Wear comfortable, soft-soled, slip-resistant shoes that fit properly during the climb. Avoid excessive pressure on specific areas like the soles, toes, or heels to prevent overuse injuries and localized pain. Using trekking poles during the climb is beneficial.First, using trekking poles while ascending or descending significantly conserves energy, reduces strain on knees and hips, eases leg pressure, and alleviates fatigue in the waist and shoulders—particularly practical and beneficial for older hikers. Second, poles enhance walking stability. While normal walking relies on two legs for support, poles provide three- or four-point support, effectively preventing falls.
For longer hikes, consider using elastic compression bands around the calves or wearing compression socks. This accelerates venous blood return in the lower limbs, preventing swelling after hiking.
Autumn brings significant temperature fluctuations between morning and evening. As hiking often induces sweating, wear breathable clothing and bring a warm jacket.
Hiking consumes substantial calories and fluids. Replenish food and water according to your physical condition. Drink water frequently in small amounts; consuming too much at once increases cardiovascular strain.
Travel light with minimal luggage. Use a backpack to distribute weight and reduce fatigue.
Disinfect and stop bleeding promptly after falls
Injuries like skin abrasions, joint sprains, and falls are common during hikes. To prevent these, stay focused and vigilant. Remember the saying: "Walk without looking at the scenery; look at the scenery without walking." Avoid distractions like gazing around or chasing others during the hike.Second, master the essentials of hiking. Maintain a moderate pace and avoid rushing to reach your destination. If you feel unwell or fatigued, do not push yourself. Find a safe place to rest. Additionally, to better and more promptly handle unexpected injuries, it is advisable to carry first-aid supplies and medications such as gauze, bandages, band-aids, Yunnan Baiyao, and gentian violet solution before departure.
For skin abrasions, rinse with clean water, apply gentian violet solution to the wound, and protect it with a band-aid. For deeper wounds with bleeding, rinse with clean water, apply Yunnan Baiyao to stop bleeding, then bandage the wound with gauze and bandages.If bleeding is profuse, apply pressure to the wound and promptly descend to a hospital for further examination and treatment.
Among joint injuries, ankle sprains are most common, often occurring when stepping into a void or when the ground beneath the foot suddenly gives way due to loose soil or rocks.After an ankle sprain, immobilize the joint immediately using an ankle brace or elastic bandage to prevent further injury. If possible, apply ice to reduce capillary bleeding and prevent excessive swelling. Upon descending, seek thorough medical examination to rule out fractures, ligament tears, or other severe injuries.
Falls often occur on steep slopes during descent or when balance is lost, frequently resulting in open soft tissue injuries. Promptly clean and disinfect the wound, then apply initial gauze dressing to control bleeding. If an open fracture occurs with bone fragments protruding, do not attempt to push them back into the wound to avoid increasing infection risk.After wound management, immobilize the fractured limb by securing the joints above and below the fracture site using wooden boards, plastic sheets, long sticks, or branches. For lower limb fractures, immobilize the affected limb by binding it to the unaffected limb to minimize movement, reduce pain, prevent further injury, and facilitate patient transport.Patients suspected of spinal fractures should lie supine on a rigid board or stretcher, with clothing or bedding padding around the torso. Avoid moving the patient or turning them to prevent worsening spinal cord injury and prevent paraplegia.For suspected cervical spine fractures, position a pillow on both sides of the head and neck or support the head and neck to prevent movement during transport. Secure the patient on a flat wooden board for transport to the hospital for further evaluation.