How Do I Prevent Injuries While Climbing Kilimanjaro?

How Do I Prevent Injuries While Climbing Kilimanjaro? Be more cautious, and don’t let a mishap ruin your hopes of going on a safari to climb Mount Kilimanjaro. Be extra careful not to get hurt when climbing Mount Kilimanjaro because any kind of injury can make the climb extremely difficult and dangerous, and if you don’t know, it is not advisable to tackle Mount Kilimanjaro with any injury. So how can you climb Mount Kilimanjaro safely and without getting hurt? Any reasonably fit individual may safely climb Mount Kilimanjaro, but there are a few frequent injuries that people experience that can be easily prevented with a little more care and planning.

Given their prolonged use during trekking, the feet, ankles, and legs suffer injuries on the mountain more frequently than the upper body. The following are some of the most frequent wounds trekkers could get while scaling Mount Kilimanjaro:

Blisters: A blister is an air or liquid bubble that develops between the upper layers of the skin. The two most frequent reasons are friction and improper shoe fit.

Sprained ankle: When the ankle is rolled, twisted, or turned in a way that tears the ligaments holding the ankle bones together, it results in a sprained ankle.

Muscle tension: This is a muscle strain, or a little tear in your muscle. It frequently results from overstretching a muscle. Strains can occur in any muscle, but among hikers, the hamstring is frequently affected.

Minor abrasions, bruises, and cuts these generally result from tripping or falling while strolling around camp or on the trail.

Sunburn: Skin damage from a sunburn is brought on by heat and radiation. A first-degree burn affects the top layer of skin and results in redness, a little discomfort, and possibly minor skin peeling.

 Syndrome of patellofemoral pain: Pain around or behind the kneecap brought on by irritation of the tendons, cartilage, fat pad behind the patella, or other tissues is more commonly referred to as “Runner’s Knee.”

Fasciitis of the foot from the heel to the toes, the plantar fascia is a substantial strip of tissue on the sole of the foot. A stabbing sensation in the foot arch is brought on by inflammation brought on by tiny tears in the fascia.

Tendonitis of the tibia:  The tibialis tendon supports your arch by joining your calf muscle to the inside of your ankle. It can irritate, inflame, or tear, resulting in foot and ankle pain as well as a collapsed arch and flat feet.

Syndrome of the IT (iliotibial) band: The thick tendon known as the iliotibial band (IT band) runs from the pelvic bone all the way down your leg. The outside of the knee experiences pain when the IT band is inflamed.

A shin injury: A shin splint is an inflammation of the tendons, muscles, and bone tissue surrounding the tibia, also known as medial tibial stress syndrome. This results in pain along the shin bone on the front or inside of the lower leg, How Do I Prevent Injuries While Climbing Kilimanjaro?

Tension fracture: This is a tiny bone crack that hurts and is uncomfortable. They result from repeated stress, frequently from overuse before the body adjusts to a new activity. The foot and lower leg bones are where stress fractures most frequently occur.

All of these ailments don’t pose a life-threatening threat and don’t necessitate immediate medical attention, but they could spell the end of your trip. It is preferable to quit climbing when your range of motion is restricted or when you are unable to walk without experiencing pain. Of course, it would have been preferable if there had been no harm at all.


  1. Hike in the Right Footwear

Most people wear shoes that don’t fit them properly, as was explained in this piece. For a minimum of half an inch, and even more for a hiker, there needs to be room between the front of the toes and the inside of the shoe. Your toes should not touch the front of the shoe because this might lead to bruising and scorching. The likelihood is that you are wearing a shoe size that is too small if you have never had your feet professionally adjusted.

Pay attention to the tread in addition to the shoe size and general comfort. The diverse terrain of Kilimanjaro necessitates a deep tread to ensure solid traction during the ascent. Casual footwear or regular running shoes are unlikely to offer the best mountain-specific tread or groove depth. Find the right trail running or hiking boots that will grip the ground and prevent slippage.

The quantity of padding on the shoe should also be taken into account. The amount of padding you require is determined by your weight and the weight of your pack. Long-distance trekking in ill-cushioned footwear can cause foot pain and inflammation. During weight-bearing activities, good cushioning lessens the impact stress on the body’s joints and tissues.

And lastly, water-resistant footwear is advised. During your ascent, as you slog through rain, mud, and snow, you’ll want to keep your feet dry, so whether you go with boots or shoes, you should do so. When your feet are moist, the skin becomes softer and more susceptible to blisters.

  1. Wear liner socks or toe socks.

When trekking, liner socks are worn to avoid developing blisters. These are thin socks that are meant to be worn inside hiking socks and are often composed of thin polyester or light wool. They are designed to move with the feet and fit more snugly, How Do I Prevent Injuries While Climbing Kilimanjaro?

Blisters are caused by friction between objects on top of the skin and the skin itself, which can be avoided by reducing friction. If liner socks are worn, any rubbing inside the shoe should only happen between the hiking sock and the shoe or between the hiking sock and liner sock, not between the liner sock and the feet. There is no friction because your feet and liner sock move together.

How Do I Prevent Injuries While Climbing Kilimanjaro?
hiking mount kilimanjaro

Although a relatively recent invention, toe socks perform the same function. These socks completely enclose each toe. Toe socks do this by preventing the toes from rubbing against one another, thereby avoiding blisters. Some toe socks are designed to take on the role of the conventional hiking sock, while other toe socks are designed to be worn as sock liners underneath hiking socks. Find the ideal sock liners, socks, and shoes by experimenting.

  1. Tape Up Hot Spots and Blisters

Hiking blisters might be an issue for some people, while they are not for others. This depends on a person’s unique traits, including skin tensile strength, perspiration propensity, and foot form. If your feet are extremely sensitive, you should take steps to minimize the chance of developing blisters.

There are treatments on the market that can be used directly to the skin to prevent and treat blisters in addition to liner socks and toe socks. Blister tape forms a barrier that is either preventative or protective since it adheres tightly to your skin. Another name for moleskin is blister tape. You can also use bandages, medical tape, or even plain old duct tape. When applied over possible “hot spots,” it prevents blisters from forming. It also lessens the discomfort brought on by blisters or other wounds that are already present.

  1. Wrap it Up

People gradually lose muscle elasticity and suppleness as they age. Joints have deteriorated. More ligaments and tendons become brittle. Overexertion might drive you past the breaking point and result in an injury when the body is in this state.

Take the appropriate precautions to prevent aggravating known preexisting conditions when climbing Kilimanjaro if you have any. Consider wearing a brace to offer some protection and extra stability if you have weak joints, How Do I Prevent Injuries While Climbing Kilimanjaro?

If your knees are prone to injury, a knee brace can provide structural support. Some ankle braces have what are referred to as “reinforcements” on both sides of the knee that are made of metal or plastic. Other types of braces are used for compression rather than support, which reduces irritation.

Similar to this, those who have sprained their ankles might choose to wear an ankle brace as a precaution. The purpose of a brace is to support and stabilize the ankle, preventing it from rolling inward.

  1. Train for Your Climb

When climbing Kilimanjaro, your entire body suffers when you hike for an extended period of time. No matter your level of experience, hiking for several days on end will undoubtedly result in some aches, pains, and inflammation. However, your chances of being wounded significantly rise if your muscles and joints are not accustomed to the force.

 Training can help you cut down on the risk. The earlier you begin hiking, the better prepared your body will be for climbing Kilimanjaro. Your heart and lungs will be stronger. You’ll have more power in your muscles and more endurance. You’ll walk more steadily and feel more at ease on various surfaces. Your tendons and connective tissue will be stronger, and your bones will be a little bit thicker.

 These bodily functions adjust to exercise at their own rates. So, increase gradually to avoid getting hurt when working out. All Kilimanjaro problems caused by inflammation and overuse can be cured with the right workout regimen.

  1. Use trekking poles.

Trekking poles guard against discomfort and muscle strain. By effectively employing trekking poles, you may transfer part of your weight from your legs to your arms. Your feet, ankles, knees, and leg muscles will be subjected to reduced impact and wear and tear as a result. Additionally, moving forward with the aid of your arms overall requires less energy than moving without them.

 In particular on slick, damp, loose, or steep terrain, using trekking poles when hiking also helps to offer stability. They aid in maintaining your balance by adding extra points of contact, and if you start to lose your step, they might even prevent you from falling.

  1. Shun the sun.

Covering yourself and reducing the amount of exposed skin is the simplest technique to prevent sunburn. Yes, sunscreen is effective. The issue is that reapplying sunscreen on a regular basis is necessary when hiking for several hours. Climbers frequently forget to use it on a regular basis.

 Try not to loiter outside when at camp. It doesn’t take long to overexpose to the sun’s rays and get sunburned because they are stronger at the equator and at higher elevations. Reduce your time spent in the sun by spending time inside your tent or the mess tent, How Do I Prevent Injuries While Climbing Kilimanjaro?

  1. Follow the acclimatization guidelines.

You may have noticed that acute mountain sickness is not on the list of wounds above (AMS). This is so because AMS is a disease, not an accident. However, having AMS can increase a climber’s risk of getting hurt.

 Why? Because AMS impairs your balance, energy level, and clarity of thought. One is more likely to make mistakes if these are compromised. Thus, by adhering to our acclimatization recommendations, you lower your risk of developing AMS and suffering an injury.

To conclude:

People naturally lose their muscle flexibility and snap as they age. Exercise will push you over the sting once your body is in this condition, causing additional harm. If you have well-known pre-existing conditions, take the necessary precautions to prevent aggravating them while climbing Mount Kilimanjaro. Consider wearing a brace to provide some protection and additional stability if you have weak joints, How Do I Prevent Injuries While Climbing Kilimanjaro?

If climbing Mount Kilimanjaro is on your bucket list, you’ll need to be strongly motivated to invest in your health and medication preparation before your journey. This is not something you can fight with a few weeks of training or even on the spur of the moment. Depending on your level of fitness, training for the Mount Kilimanjaro climb could take years. So get in touch with Focus East Africa Tours for further information. To get your body ready for what lies ahead, step up your fitness regimen with the right exercises and start tackling some shorter excursions.