Hunting combines physical and technical demands, which increases the possibility of injury if proper measures are not taken.
Being physically and mentally prepared, using the right equipment and applying safe practices can make the difference between an enjoyable experience and an unfortunate incident. Here’s how to prevent injuries during the hunting season from a technical approach.
Strengthening and physical preparation
Physical preparation is the cornerstone of reducing the risk of injury.
Flexibility and balance: Implement exercises on unstable surfaces (such as bosu or balance platforms) to improve stability on uneven terrain.
- Muscle strengthening: It is essential to work the key muscle groups for hunting:
- Legs: Exercises such as squats, lunges and calf raises strengthen muscles that support long walks and challenging terrain.
- Lower back and core: A strong core stabilises the body, especially when carrying equipment. Perform planks, crunches and lumbar extension exercises.
Shoulders and back: Prolonged hiking with heavy backpacks can strain muscles. Exercises such as dumbbell rowing and lateral raises strengthen this area.
Cardiovascular training: Activities such as cycling, running or hiking increase lung capacity and endurance, which are essential for long days of activity.
Proper use of equipment
Technical equipment not only improves performance, but also protects the hunter.
- Specialised footwear: Hunting boots should be waterproof, breathable and have soles that ensure a firm grip in wet or rocky terrain and/or good cushioning. In addition, depending on the hunter, they may provide ankle support to prevent sprains. Boots with Gore-Tex or similar membranes combine waterproofness with breathability for optimal climatic comfort.
- Ergonomic backpack: An ill-fitting backpack can lead to lower back problems. Opt for backpacks with padded, adjustable straps. Distribute the weight by placing heavier items closer to the back to reduce the load on the lower back.
- Technical clothing: Dress in layers, using synthetic or merino wool fabrics to keep the body dry and warm. Avoid cotton, as it retains moisture and can cause hypothermia in cold conditions.
Warm-up and stretching techniques
Warming up prepares muscles, tendons and ligaments for exertion, reducing the risk of injuries such as sprains or cramps.
- Joint mobility: Perform circular movements on ankles, knees, hips and shoulders to lubricate joints.
- Muscle activation: Spend 5-10 minutes on dynamic exercises such as leg swings, gentle jumps or marching on the spot to activate the cardiovascular system and major muscle groups.
- Specific stretches: After hunting, perform static stretches of the most used muscles (quads, calves, hamstrings and back). Hold each stretch for 20-30 seconds to reduce muscle tension.
Attention to terrain and walking technique
Hunting often takes place in unpredictable environments that increase the risk of falls or sprains.
- Visual terrain analysis: Before taking a step, identify obstacles such as roots, loose rocks or slippery surfaces. Using binoculars can help you plan safe routes.
- Safe step: Keep your weight evenly distributed between both feet and bend your knees slightly to absorb impact on uneven surfaces.
- Trekking poles: These are useful for balancing the body on steep terrain, reducing pressure on joints and increasing stability.
- Rest areas: Take advantage of flat, safe areas to stop and recover energy. Avoid resting on slopes or places with limited visibility.
Adequate hydration and nutrition
A dehydrated or malnourished body is more prone to injury from fatigue or cramping.
- Hydration: Carry a minimum of 2 litres of water and consider using portable hydration systems, such as camelbacks, for easy access to water. In hot climates, consume small amounts frequently to avoid dehydration.
- Nutrition: Include energy-dense, easily digestible snacks, such as protein bars, nuts and dried fruit. Avoid heavy meals before activity.
- Salt replenishment: On long days, isotonic drinks help replenish electrolytes lost through sweat.
Basic first aid
A compact first aid kit and basic first aid knowledge are essential to manage minor emergencies.
- Recommended first aid kit: Include compressive bandages, sterile gauze, adhesive tape, plasters, antiseptic, scissors and painkillers.
- Treatment of sprains: If a sprain occurs, apply the RICE (Rest, Ice, Compression, Elevation) rule to reduce swelling.
- Cuts and blisters: Wash the wound with clean water and cover with sterile gauze. Use specific dressings for blisters to avoid chafing and pain.
Preventing injuries during the hunting season requires a combination of physical preparation, proper technical equipment and a conscious attitude towards the risks of the environment. By following these technical tips, you will not only reduce the risk of accidents, but also enjoy safer and more satisfying hunting days.
