The most common injuries in the mountains: how to prevent them and how to recover quickly

3 MIN

The mountains offer a thrilling and invigorating environment for outdoor sports, but they also come with increased risks due to the challenging terrain and unpredictable weather.

Activities like hiking, trail running, climbing and skiing require not only solid physical preparation but also heightened awareness to avoid accidents.

In this article, we’ll explore the most common injuries encountered in the mountains and offer practical advice on how to prevent them, as well as strategies to recover quickly and get back to action.

The most common accidents in the mountains
Preventing accidents in the mountains
Recovery after injury: effective strategies
Get back on track with the Cetilar^® range for muscle and joint well-being

1. The most common accidents in the mountains

Sprains and ligament injuries

Sprains, particularly those affecting the ankle and knee, are some of the most frequent injuries in the mountains. Uneven terrain, muscle fatigue and unsuitable footwear can all contribute to these injuries. In more severe cases, they can lead to ligament tears, such as those of the anterior cruciate or medial collateral ligament.

Fractures and bruises

Accidental falls are a common cause of fractures, particularly in the wrist, collarbone, tibia and fibula.

Muscle and bone bruises are also frequent, leading to pain and restricted movement.

Tendonitis and muscle overload

Prolonged and repetitive activities, such as long-distance hiking or mountain running, can result in tendon inflammation (tendonitis), especially in the Achilles, patellar and posterior tibial tendons.

Muscle overload can also cause persistent pain and early fatigue.

Hypothermia and heat stroke

The ever-changing weather conditions in the mountains can lead to serious body temperature issues.

Hypothermia is a risk in cold temperatures, particularly when wearing inadequate clothing, while heat stroke is more common on hot days, especially if you are not properly hydrated.

2. Preventing accidents in the mountains

Physical preparation and targeted training

Proper training is essential to minimise the risk of injuries. It is important to:

strengthen the stabilising muscles of the ankle, knee and core with targeted exercises;
work on proprioception and balance to enhance stability;
gradually build cardiovascular endurance to handle longer routes.

Choosing the right equipment

Wear shoes with good grip and proper support, use hiking poles to reduce the strain on your lower limbs, and wear technical clothing suited to the weather conditions.

Proper hydration and nutrition

Good hydration is crucial for preventing muscle cramps and fatigue. It is advisable to replenish with mineral salts and carbohydrates to maintain energy levels and endurance during your activity.

Planning the excursion

Familiarise yourself with the route, check the weather forecast, and identify key reference points to avoid unexpected challenges. Additionally, always carry a first aid kit for emergencies.

3. Recovery after injury: effective strategies

Immediate treatments

For acute injuries, the PRICE protocol (Protection, Rest, Ice, Compression, Elevation) should be followed within the first 24-48 hours to reduce swelling and alleviate pain.

It is crucial to combine this with a visit to a specialist or an emergency room for an accurate diagnosis of the injury.

Physiotherapy and rehabilitation

For more serious injuries, physiotherapy is essential. The most commonly used techniques include:

manual therapies and mobilisations to improve joint mobility and function;
progressive strengthening exercises to restore strength and stability;
neuromuscular training techniques to reduce the risk of re-injury;
instrumental physical therapies, such as tecar therapy and laser treatment, to accelerate the healing process.

Gradual return to activity

After an injury, it’s crucial not to rush your return to activity. A gradual recovery with low-impact exercises, stretching and careful management of fatigue will help prevent relapses.

4. Get back on track with the Cetilar^® range for muscle and joint well-being

For a quicker and more effective recovery, using specific products can make all the difference.

The Cetilar^® traumatology line is designed to support the recovery of fatigued muscles and joints, thanks to its unique formulation based on cetylated esters. These products are particularly effective for bruises, strains, sprains, muscle contractures and joint trauma.

From soothing creams to convenient patches that provide targeted relief, Cetilar^® helps reduce pain and enhance mobility, speeding up your return to physical activity. It’s an essential ally for mountain enthusiasts who want to tackle the challenges of the outdoors without compromise.

Conclusions

The mountains provide unparalleled experiences, but to enjoy them safely, it’s crucial to prepare properly and implement effective prevention strategies.

In the event of an injury, prompt treatment and focused rehabilitation will help you return to activity as quickly as possible. Seeing a specialised physiotherapist can be key to ensuring an optimal and long-lasting recovery.

ALESSIO ERRA

Sports and orthopaedic physiotherapist

NOTE: The information provided is for informational purposes only and is not intended to replace the advice of your physician or healthcare professional. The information is intended for healthy individuals, and any dietary regimen or physical activity should be supervised by a competent professional according to Italian law. PharmaNutra SpA assumes no responsibility, as the information is for informational purposes, and anyone interested in undertaking any dietary or physical activity program should consult their specialist.