Last reviewed and updated: March 2026
No one plans to get injured on a walk.
You set off thinking about the route, the views, maybe what you are going to eat when you get back. Not how you are going to deal with a twisted ankle halfway up a hill.
But it does happen. Usually at the most inconvenient point possible.
Knowing what to do makes a big difference. It turns a bad situation into something manageable.
Stay Calm First
It sounds obvious, but this is the most important step.
The first reaction is usually frustration. Then a bit of panic. Then trying to carry on as if nothing has happened.
That rarely helps.
Take a moment. Stop moving. Figure out what actually hurts and how serious it is.
Most hiking injuries are minor. They just feel worse than they are in the moment.
Move to a Safe Spot
If you are in an awkward place, the first priority is getting somewhere safer.
That might mean:
- moving off a narrow path
- getting away from steep edges
- finding somewhere flat to sit
Do this slowly and carefully. There is no prize for making it worse.
Check the Injury Properly
Once you are settled, take a proper look.
Common hiking issues:
- twisted ankles
- blisters
- small cuts
- muscle strains
Ask yourself:
- Can you put weight on it?
- Is it getting worse when you move?
- Can you walk slowly if needed?
Be honest here. This is not the time to pretend you are fine.
Use Basic First Aid
This is where a small kit becomes useful.
Simple things go a long way:
- plasters for cuts or blisters
- bandage for support
- pain relief if needed
You do not need anything complicated. Just enough to stabilise things and stay comfortable.
If you do not already carry one, it is worth having a look at:
Best First Aid Kits for Hiking and Wild Camping UK
Decide Whether to Continue or Turn Back
This is the key decision.
If it is minor and manageable, you might be able to continue slowly.
If it affects your balance, movement, or confidence, it is usually best to turn back.
There is a tendency to push on because you have already started. That is how small problems become bigger ones.
Turning back early is almost always the better option.
If You Cannot Walk
This is rare, but it is worth knowing what to do.
If you genuinely cannot continue:
- stay where you are if it is safe
- keep warm
- use your phone to call for help
In the UK, you can ask for Mountain Rescue via 999 or 112.
Signal is not always reliable, but it is worth trying.
Preventing Injuries in the First Place
Most issues come down to a few things:
- wearing the wrong footwear
- rushing on uneven ground
- carrying too much weight
- not paying attention to the terrain
Slowing down slightly and wearing the right gear prevents most problems before they start.
Final Thoughts
Injuries are part of hiking for most people at some point.
Usually minor. Occasionally inconvenient. Rarely serious if handled properly.
The key is staying calm, making sensible decisions, and not letting stubbornness take over.
If you are still learning the basics, it is worth reading:
Beginner Hiking Mistakes to Avoid
