Common Outdoor Injuries and How to Treat Them

Spending time outdoors is an amazing way to explore nature, challenge yourself, and create unforgettable memories. Whether you’re hiking, biking, paddling, fishing, or exploring conservation areas, adventure always comes with some risks. Knowing how to handle common outdoor injuries can make a huge difference in an emergency. Here’s a guide to help you stay safe and prepared on your next trip.

1. Cuts, Scrapes, and Wounds

How It Happens: Falling on rough terrain, brushing against sharp branches, or handling gear can lead to minor cuts or deep wounds.
How to Treat It:

1. Wash your hands or wear gloves if available.
2. Clean the wound with water or antiseptic wipes.
3. If wound is bleeding significantly, apply direct pressure with a bandage or gauze until it stops.
4. Use a bandage or tape to secure a sterile dressing over the wound.
5. Keep an eye on it for signs of infection, like redness or swelling.

2. Blisters

How It Happens:Long hikes without appropriate equipment or poorly fitting shoes create friction, resulting in painful blisters on your feet.
How to Treat It:

1. To reduce infection risk, avoid popping blisters, unless necessary.
2. Cover with a blister pad or moleskin to prevent further rubbing.
3. If popped, clean with antiseptic and cover with a sterile bandage.

Expert Tip: “Prevention is key. If properly equipped, blisters are not likely to occur during a long hike,” advises Bob Reside, member of the Canadian Red Cross Wilderness Advisory Group.

3. Sprains and Strains

How It Happens:Long hikes without appropriate equipment or poorly fitting shoes create friction, resulting in painful blisters on your feet.
How to Treat It:

1. Use the R.I.C.E. method: Rest, Immobilize, Cool, Elevate.
2. If the injury is severe or the swelling worsens, seek medical attention.

Read more about sprains, strains, and fractures and get some important tips for first aid.

4. Burns (From Fire, Sun, or Hot Objects)

How It Happens:Campfires, hot cookware, and prolonged sun exposure can lead to painful burns.
How to Treat It:

1. Cool the area with a clean cool or cold compress for at least 10 minutes.
2. Cover with a dry and sterile dressing.
3. Avoid popping blisters to prevent infection.

Expert Tip: “A clean cool or cold compress is a likely a substitution in a wilderness setting as clean water may not be readily available,” advises Bob Reside, member of the Canadian Red Cross Wilderness Advisory Group.

5. Dehydration

How It Happens:Not drinking enough water during hikes or hot weather can cause dizziness, fatigue, and headaches.
How to Treat It:

1. Drink small sips of water frequently.
2. Rest in a shaded or cool area.
3. If severe, use an electrolyte drink or oral rehydration salts.

Expert Tip: Remember that once you are thirsty, you are already somewhat dehydrated, according to the Government of Canada.

6. Hypothermia

How It Happens: Exposure to cold temperatures or water, wind, or wet clothing can cause body heat loss.
How to Treat It:

1. Move to a dry, warm location and remove wet clothing.
2. Wrap in a blanket or emergency blanket.
3. Provide warm fluids if the person is conscious.
4. Seek medical help if the shivering stops or confusion sets in.

Expert Tip: “If the shivering stops, it indicates a life-threatening symptom in cases of moderate and severe hypothermia, although it may also occur during recovery,” warns Bob Reside, a member of the Canadian Red Cross Wilderness Advisory Group.

7. Heat Exhaustion

How It Happens: Overheating due to intense sun exposure and physical exertion can cause nausea, dizziness, and muscle cramps.
How to Treat It:

1. Move to a shaded area and cool down with damp cloths.
2. Drink water or an electrolyte solution.
3. Rest until symptoms improve.
4. If left untreated, it can progress to heatstroke, which is life-threatening.

Heat cramps, heat exhaustion, or heat stroke can happen to anyone who stays in the summer heat and sun for too long. Read more about the signs and symptoms of heat-related emergencies.

8. Insect Bites and Stings

How It Happens: Mosquitoes, bees, and ticks are common in the wilderness and can cause irritation or allergic reactions.
How to Treat It:

1. Use fine-tipped tweezers to remove ticks and safely remove stingers by scraping.
2. Clean the area and apply antiseptic.
3. Watch for signs of severe allergy, like difficulty breathing, and seek medical help if needed.

Read more about first aid for insect bites or download the free Red Cross First Aid App available on the App Store and Google Play Store.

Even with the best preparation, accidents can happen. Knowing wilderness first aid can give you the confidence to handle emergencies and help others. The Canadian Red Cross Wilderness & Remote First Aid Program includes courses that teach you essential skills such as:

• Treating injuries in remote locations.
• Handling medical emergencies when help is far away.
• Using first aid supplies effectively.

Outdoor adventures are exciting, but safety should always come first. Pack a first aid kit, learn the basics of wilderness first aid, and be ready for the unexpected. Want to boost your survival skills? 

Sign up for a Canadian Red Cross Wilderness First Aid Program today!

Important Reminders

This article is a helpful reference but is not a replacement for proper wilderness first aid training. You can sign up for a First Aid course nearby to learn more and prepare yourself.