Prevent injuries

An important detail in your packing going to the mountain areas is a first aid kit and the equipment and knowledge to handle the most common situations: blisters, frostbite, and sunburn.

Frostbite

The basic rule to avoid frostbite is to stay dry, warm, and well-fed. Use dry and clean clothes made of materials that wick moisture away from the body or that keep you warm even when damp (so-called super base layers or wool). An outer layer that protects against wind and rain, along with what you wear closest to your body, is the most important for protecting yourself against frostbite. Additionally, if you have eaten properly, you will have energy (= warmth) for your entire body.

The face and the outermost body parts like fingers and toes are the most vulnerable. A hood on your anorak or jacket with a fur trim or protruding “snout” creates a protective air cushion in front of your face. Skip washing your face and shaving in the morning to retain the natural protective oils of the skin. Eat and drink properly.

If fingers can warm each other, the risk of frostbite decreases. Therefore, windproof mittens may be preferable to gloves. The best protection of your feet is to ensure that your shoes keep out moisture and are roomy. A too-tight ski boot can be disastrous in really cold weather. Make sure the boot can comfortably fit two woolen socks.

Regularly check each other and look for white spots on the face, which are signs of an impending frostbite. This should be addressed immediately. The best treatment is a warm, dry hand placed over the affected area. Then you should reinforce your clothing, drink something warm, and keep moving.

Even invisible sun can harm

We tolerate less sun than we think. In the late winter when the sunlight is intense in the mountains, sun damage is common. Therefore, use a sunscreen with a high SPF and always wear sunglasses, preferably with side protection if the sunlight is strong.

Most people know that you can get snow blindness in the mountain areas when the sky is clear blue and the sun is shining. But perhaps the greatest risk for snow blindness is on hazy days. You are exposed to ultraviolet radiation even when the sun is not visible. If you neglect to put on your sunglasses, there is a risk of snow blindness. The first symptoms often appear in the evening with redness and irritation of the cornea. You feel “grit in your eyes,” they water, and in the worst case, you see nothing. More information about sun damage can be found on the Cancer Foundation’s website (in Swedish).

Blisters

Well-broken-in hiking boots are a good guarantee against blisters. Use dry, clean, and intact socks. As soon as you feel a wrinkle in your sock, you should stop and fix it before it turns into a blister or a sore. The material cotton chafes when it is damp, so avoid wearing cotton next to your skin.

Taping is a good way to prevent blisters for those with sensitive skin. For example, protect the heel by applying a strip of Leukoplast or Elastoplast (available in rolls with a width of five centimeters at the pharmacy). Start by taping across the back of the heel and then along the Achilles tendon. Start a few centimeters under the heel and continue at least a decimeter up along the Achilles tendon.

If you still get a blister, it’s best to leave it intact. Cover it with a skin-friendly, adhesive patch. The most common type is called Compeed and can be purchased at the pharmacy.

Discover more

Mountain guide

Which peaks are the highest? What should I keep in mind if I encounter reindeer? What is it like to stay at a mountain station?

Mountain safety

Learn about avalanches, find out how to best prevent injuries, or read about how to safely ford rivers during your hike.

Mountain hiking

The Swedish mountain range stretches from Treriksröset in the north to Dalarna in the south. Here, breathtaking landscapes and hundreds of miles of marked hiking trails await.