Snakes

How To: Wrap a Weak Ankle

Resident expert here!  I do this nearly every time I hike.

You will want to talk to your medical person about what type of sprain it is to see if this is the best way to wrap it.

Mine turned outward, tearing all the tendons out along the outside of my foot and damaging the nerves.  It's been a year since the initial injury and it STILL hurts, more at the end of the day.  And it still swells-I can tell I am pushing too far when my boot starts to suddenly feel 2 sizes smaller.  Let your body tell you what it needs when it's injured. 

Wrapping the ankle gives it stabilization to prevent a sudden injury on the trail, especially under a load.  But this is just a small part of healing such an injury.

If you have a chronic sprained ankle or just one you need to rehab fast, the best thing I can tell you is that as soon as the swelling goes down, start using it!  Do ankle exercises in bed, trace out letters as if your toe were a pencil.  Point your toe and pull it back up over and over.  As soon as you can start taking weight, stand on it.  Do balance exercises and when you are able, use a wobble board.  Stand close enough to your wall that you can touch it with your fingertips, keeping your arms at a 90 degree angle.  Back up just a bit until you are not touching the wall and stand on your injured foot and keep your balance.  When you can do that, shut your eyes and try to keep your balance.  Don't touch the wall for support, just know it's right there if you get too wobbly. Just push your arms forward!

Ice it every time you over use the joint.  Even if it's months later.  15 minutes, max, and never directly to the site, use a cloth buffer.  It will heal!  Wear good shoes, use a hiking pole in uneven terrain and walk, walk, walk.  Try not to limp, even when it's hurting.  That throws everything out of whack and gives you more pain in more places to deal with.  And it's horrible for your back!

Until you can get up and move freely, try yoga in bed and do stretches, keep limber and work on your core-that's your biggest ally in balance.  

Swim ALL you can, it will help more than anything.  I remember very well being about 6 weeks out from the accident and being in the pool.  I decided to jump, since I was in the water to my shoulders.  My ankle groaned and popped and felt SO tight and then-BAM.  It loosened up as the newly mended tendons seemed to snap into place.  I walked better from then on!  

The offending foot

The tools!  Wool socks, a gauze square, self-sticking sport wrap and non-pulling tape.

What helps me most is the weirdest thing.  It's the above tiny strip of tape that I apply starting under the ankle knuckle, which is what I call that bone that sticks out, and apply a little tension to pull it back and up slightly, then lay the tape in place.  The moment I started doing this, I was able to hike again-that day.

I have heels that peel, so to keep it drier and keep it from rubbing at all, I put a piece of gauze over it before I wrap.

Start from the middle of the foot and go up, not at the ankle and go down, which is how every doc has ever had his nurse wrap my foot for me.

Wrap the foot a couple times, then up to the ankle, keeping the wrap flat

Go around the heel from the ankle, wrap the foot one more loop and back up to the ankle.
This keeps the wrap flat and keeps it from rolling in your sock or shoe.

Continue wrapping up the ankle, well past where it 'hurts'

This method keeps the ankle stable while still giving plenty of flex.
Wrapping this way also keeps the wrap flat and not stretched out, so you can use it again if it's not wrecked from your hike!

Last tip-apply socks carefully, roll it like a pair of pantyhose and pull the end over the edge of the wrap until the toe is snug and then pull the sock on.  This will keep it from rolling up, which you don't want because it will cause a hot spot or even a blister if you neglect it.

When you are walking on level ground, using a treadmill, biking or swimming-don't wrap it.  The more it's wrapped, the more your ankle will rely on the wrap and it won't develop all the strength it needs to eventually function without the outside support.  

You will know when you can start leaving it off more and you can always take wrap with you and apply it mid hike if you need it after all.  

List:07 Emergency Situations

A few typical backcountry emergencies and how to handle them:

Splinter or sting: use the needle from your sewing kit or the tweezers from your first aid kit. If it's a sting, take a Benedryl if it starts to puff up.

Something in your eye: flush with water bottle or hydration hose. You could also use the backflush syringe from your filter kit. If this possibility really scares you, add a small squeeze bottle of eye drops to your kit.

Something in your ear: use the eye wash method to flush your ear out. You can also use warmed cooking oil to float it out if there is a bug in there. Seriously.

Chipped or broken tooth: Use your tooth cement. You will have to head home ASAP in this situation.
For normal sensitive teeth that act up from time to time leaving you in discomfort, get some sensitive tooth gel from your dentist or OTC (dentist has better stuff) and use that instead of regular toothpaste for the duration of the trip. Keep in mind you should not eat or drink for half an hour after using.

Sprained ankle or knee: Let it rest at least 24 hours. Take Tylenol to keep the swelling down, put it in a cold stream if at all possible and before putting weight on it, tape the ankle (watch a YouTube video before you head out) and wrap it well. Dispurse as much pack contents to others as you can, use hiking poles or stick to take as much weight off the foot as possible, head home.

Scrapes: wash to remove any grit from wound, smear with ointment, leave uncovered unless it's too painful, such as a knee getting rubbed by pants leg.

Bruises: soak a cloth in cold water and lay on the spot, take some Tylenol.

Cuts that bleed: let them bleed a short while to clear out any debris, then stop the bleeding with a clean water soaked cloth, pack with ointment, cover. Keep clean.

Cuts that REALLY bleed: if it's bad and gashed open, put pressure directly on the gushing blood vessel and leave it there for at least 15 minutes to allow the body to form a clot. Don't try a tourniquet, don't press the nearest pressure point. Cover the wound and get help. If it looks deep enough to need stitches, get to the ER. Digging around for debris, trying to close it up without actual training can cause it to start bleeding again. 

If it stops bleeding and stays stopped, wash out and around the wound with just clean water with or without soap and cover it with ointment and gauze or a clean bandanna. If it's just a good gouge and they want to keep going and you have the first aid supplies to keep it clean and disinfected, keep going.

The most likely thing on this list, other than scrapes, will be tummy disorders. If you know you are prone, take what you need in your first aid kit. Keep in mind working your body all day and then eating 1000 calorie dinners and getting right into bed can lead to some interesting bowel activity. Heartburn is very common as is diarrhea. You can pick up all kinds of gunk from not having clean hands, keep them washed after you poop and use a little squirt of sanitizer from time to time.

List:06 Things That Can Get You

Bugs:
mosquitoes, ticks, spiders, wasps and fire ants. We also have scorpions, not sure if that's really a bug though.

Use common sense to try to avoid. Wear a hat or bandanna, lightweight long-sleeves and long pants with your pants tucked in your socks in ticky areas. That getup will also help with mosquitoes. Squirt DEET on your cuffs and bandanna, not on your bare skin. 

Don't put DEET on sensitive fabrics and printed fabrics will run, wool can be eaten away, it's harsh stuff! It must be removed before you get in your sleeping bag, so you will have to strip and use wet wipes before bed. There are more natural repellents that are far less harsh and far less effective. For each 10% of DEET in a product, it's good for that many hours. 100% DEET will last 10 hours.

Turn your shoes over and knock them together to dump out nocturnal visitors and if turning over or moving logs, watch for spiders and scorpions. Fire ants make big, visible mounds, so walk around them.

Snakes:
Be aware of where your hands and feet are at all times. Walk around fallen trees instead of over when at all possible. Don't reach up onto ledges you can't see and be aware around water. Back away from snakes you see and give them lots of room to escape, which they will happily do.

Mammals:Bears, raccoons and skunks-

Don't hike with a dog, they are critter bait.

In bear country, follow local regulations. They will be posted at the trailhead. Practice hanging your food and pack at home and on the trail, realize it may take up to an hour of the evening to locate a good tree branch, get a rope over it and hang your stuff. Be patient, weight the end of your rope with a rock or a small stuff sack filled with pebbles, toss underhand.

Skunks-keep calm if you see one. Move away slowly, don't throw something at it to scare it off. You are the one who needs to leave. If it has you trapped in your tent (I got trapped in the bathhouse by a HUGE one once) you just have to wait it out. Trying to scare them off will backfire.

To lessen all scary mammal encounters - Don't dump any leftovers or cooking water out on the ground and always hang your trash and food well out of reach. Don't sleep in what you cooked in. Don't leave any gear out for them to rummage through.  Store your trash in odor blocking bags.

Rodents like mice, chipmunks and ground squirrels will chew right in to your tent if they smell food. If you can't hang your pack, leave your zippers unzipped. Small animals will explore if they smell food and better not to deal with gnawed holes.

Plants:
The Poison Trio (oak, ivy and sumac) and nettle.

From exposure to bumps takes a few hours, so don't panic. If you get in something you know you are allergic to, try to wipe down with a baby wipe as soon as you can, especially your shoes. Anything with lather to it will break up the oils. If you are really prone, bring along Tech-Nu or another ivy cleanser.

Nettle will give an itchy rash. A baby wipe will help a little once the rash is up, or any cool damp cloth. If there are any stinging hairs stuck in your skin, use a piece of duct tape or the sticking parts of a bandaid to pull them out. A plaster of mud left to dry and then brushed off will work, too.

List:05 Sharing the Trail or Other Basic Logic

Here are the general rules for sharing the trail:

Anyone coming up a hill has the right of way. Move over and let them pass. If you are the one climbing up and don't want to power through, step to the side and allow the descending party to pass.
Move over and let a faster party pass you if you are both going the same way.
Pack animals always have the right of way. Move off the trail and stay still until they pass.
Bikers are supposed to yield to hikers, but often fly around curves and over hills, so always keep an eye out on shared trails.

Basic etiquette:
Don't make a new path via taking a shortcut or cutting down switchbacks
Walk in single file on narrow trails to keep from making it wider
Walk through puddles instead of skirting them to keep from making the trail a wide muddy wash (I am SO guilty of this, I hate wet feet!)
Say hey when you pass other hikers, but don't stop and chat unless they really seem eager.
Do share important info such as snake sighting or an unclear trail split ahead, but don't tell your fellow hikers about the terrain or distance to go unless they ask.

Hiking Logic:
2.5 miles an hour is a good estimate, add 20 minutes to each mile that has a long climb.

Walk the pace of the slowest hiker or else pre-plan where to meet back up and be sure you both have a map as well as a good idea of the distance to the meeting up point.
Stop as needed to rest, adjust gear, check feet or snack, especially if hiking with kids. Specifically ask them if their feet have any spots that feel hot or if their shoes are rubbing.

If it's chilly, put your jacket on as soon as you stop. Staying warm is easier than getting warm.

If it's warm, rest in the shade-you will be more rested if you are as comfortable as possible.

When resting for a while, elevate your legs, especially if your feet tend to swell. This drains lactic acid (staying really hydrated helps with this, too!) which is the culprit that causes muscles to be sore.

If your hands tend to swell, leave your metal rings at home, drink more and walk briefly with them up in the air over your head or hook your thumbs into your straps to keep your hands above your heart.
Qalo makes a silicone ring that won't cut off circulation if you can't stand the thought of not having a wedding ring on.

Common Sense:
Spend some time learning to read weather signs.

Practice Leave No Trace.

Know basic first aid at LEAST and know how to use everything in your first aid kit. Same for your repair kit. Know how to use your equipment including making repairs, troubleshooting problems and be sure of the type gas and canister size your stove uses.

Know how to stay found. Consult your map often to keep up with your location, double check at intersections, leave your plans with someone back home and check in as soon as you are off the trail. If truly worried, look into getting a SPOT or similar device. These ping your location and report back with about a 15 minute delay. People with your pass code can track your whole hike and when you are set up for the night, you can press a button that sends an 'all okay' message. If it all goes horribly wrong, you can also press a button that will summon the troops for rescue. These are currently around $120 and involve a monthly fee for service.

Never ever ever wear cotton any time for any layer. If it gets wet, it becomes heavy and it will suck the body heat out of you. Cotton kills! Hypothermia is a real danger, even in warmer weather.

List:03 What to Bring

My Packing List:
Not everything goes on every trip, this is what I have taken that I will take again.

Backpack with rain cover
Fanny Pack
Stuff Sacks

Shelter:
tent with poles and stakes and fly
tarp/ground cloth

or hammock, net and rain fly

Sleeping bag and liner
Sleeping pad
inflatable pillow

Kitchen:
stove
Fuel

lighter/matches
Kettle or pot

cooking pouches
extra baggies
long spoon
sporks
toaster fork/foil
water bottles
mug
water purification system

Clothing:
weather reliant layers
always bring a knit hat and extra wool socks
camp shoes
sunglasses and sun hat
bug net for your head
poncho or rain gear
light fleece jacket or puffy
You can use extra clothes in a stuff sack as a pillow or find room for one.
sleeping clothes

Lighting:
headlamp and tiny flashlight that I clip to my pack zipper so I can see inside it
Luminaid lantern

Repair kit:
Tenacious tape
2 small zip ties
small multitool
ripstop nylon patches
3-4 large sturdy safety pins
2 sewing needles and a length of dental floss
extra buckle
air mattress repair patch
tent pole repair sleeve

First Aid:

Small packet of wet wipes
tiny tube of hand sanitizer
self-sticking wrap
6-8 bandaids in a couple sizes
butterfly closure strips
tooth cement (a tiny plastic container of numbing agent to pack into a cracked or broken tooth)
Saline misting spray if anyone is prone to nosebleeds
Tylenol
Benedryl
antibiotic ointment
tweezers
Pepto tablets
2 gauze pads
extra tampons
moleskin
tiny nail scissors

sunscreen

lip balm

bug dope

stick-on forehead thermometer
foam ear plugs

Also:
Map of trail
compass
trail guide if possible

2-3 clips (mainly to attach wet clothing to dry on your pack, you will find many other uses)

trash bags (compactor bags are good for this)

small umbrella (light rain or hot sun protection, just tuck the handle in your pack strap)

hiking poles or stick

towel/chamois

paracord

toilet paper and trowel
toothbrush and paste
comb/hair holders

notebook and pen

camera/battery
bandanna (more than one)

It looks like a TON of stuff, but everything on the list adds up to a little over 20 pounds!  Most of it is tiny.

Ultralight gear is awesome AND it's $$$ AND it is very often made with fragile materials to keep the weight down, making it something you have to really care for every step of the way to keep from getting shredded. I advise going for the lightest you can afford that still has good durability, so 20 to 25 pounds is a very attainable goal. Your Big Four are pack, shelter, sleeping bag, sleeping pad. Get the weight down on these-even if you have to swap out as the money is there to do it-and each upgrade will improve your situation.