HEALTH HINTS FOR HIKERS
CARE OF THE FEET
The conditioning of the feet will be done while as a pedestrian you are
preparing for some long hike. Curative measures for foot maladies then
are to be undertaken at home. In caring for the feet a definite toilet
routine should be established and adhered to in order to keep these
worthy members in a shape fit to do the work expected of them.
In the morning before starting dust talcum, equal parts of talcum and
zinc stearate, or the United States Army foot powder inside the stocking
or smear over the foot a medicated ointment, oil or vaseline.
On a long tramp should the feet become tender one may well at the noon
rest change socks and substitute dry ones or at least beat the worn
socks with a stick to straighten out any wrinkles that may have formed,
then dry them as well as you can.
In the evening attend to washing the feet and legs as soon as possible
after the march. Cool water seems best to allay the sensation of heat
and irritability resulting from their forcible impact on the road. Use
very little soap if any and dry the feet well with a soft towel and
apply friction gently until the skin is red.
If there is any tendency toward rawness of the skin add common salt to
the bathing water. Weston, the famous pedestrian, when asked what
special preparation of the feet he made before his long record-breaking
walks said that he “pickled his feet in a strong solution of common rock
salt--the kind used for ice cream making--at the temperature of the
body. Souse and soak the feet at bedtime. Then dry and if available
souse them with extract of witch hazel which is allowed to dry on.”
A tendency toward sweaty feet is natural with certain individuals. The
sweat glands are simply over-active and the secretion easily decomposes
and is highly offensive. The resulting softening of the skin permits of
its rubbing off easily, and abrasions and blisters are apt to form. The
treatment should be applied as soon as there is any sign of the trouble
and is as follows: Bathe the feet in cool water and carefully dry them.
Then paint with commercial formalin 1 part and water 9 parts and if
this causes a burning of any portion of the raw skin wash it off with
water. If formalin is not at hand a strong tea infusion or tannic acid
solution will work as well. The object is to harden and practically tan
the superficial layers of the skin and alter the secretions of the sweat
glands. Repeat the above every other day for six days. Then dust with
the Army Foot Powder.
U. S. ARMY FOOT POWDER
Salicylic acid 3 parts
Powdered starch 10 parts
Talcum powder 87 parts
This is antiseptic, astringent and soothing.
Under a combination of dampness and heat the skin becomes soft and
tender and is apt to become blistered and abraded. Unaccustomed exercise
and ill fitting shoes are responsible for most of the blisters which
develop on the foot, usually on the heels and toes. They constitute the
most serious troubles with which the amateur pedestrian will have to
contend, especially those with a soft skin and sweaty feet. On a long
hike the condition should have been averted by the toughening treatment
at home as outlined above. In blistering the skin is raised and filled
with a collection of watery serum. The fluid must be evacuated and the
skin left intact as a protective cover during the healing process.
Remove the fluid by passing a needle, which has been heated until red,
obliquely through the sound skin at the edge of the blister, withdraw
and allow the fluid to escape. In the case of very large blisters use a
needle and thread and sterilize by boiling. Pass through the blister and
snip off the ends of the thread to within ¼ inch of the blister and
leave it to act as a drain. Cover all with a soft clean cloth until the
serum is all out then cover with adhesive plaster. One can thus continue
walking without pain and rely upon complete recovery in a couple of
days.
Abrasions are blisters with skin removed, due to rubbing of the shoes in
walking and they are very painful because of the access of air upon the
exposed nerves of the true skin. Small abrasions may be washed clean and
dried, covered with an adhesive strip, and dismissed. Larger ones may
need to be cleaned and treated with some antiseptic ointment and covered
with absorbent cotton and adhesive. The secret is to prevent them in the
first place by proper foot care, and if started to examine and treat
them from time to time to prevent their enlargement.
A corn is a circumscribed thickness of skin at a point, usually on a
toe, where there is pressure and friction between a bony prominence and
the shoe. It is similar to a callus but differs from the latter in
having a central peg or core projection inward toward the bone and by
pressing on fine nerves producing pain. The pain stops when the outside
pressure is removed. If the corn is between two toes where it becomes
macerated by heat and moisture it is called a “soft corn.”
In treating a corn the cause must be remedied and this usually consists
in getting footwear with plenty of “toe room,” thus relieving the
pressure. For cure the callosity must be softened and removed. If the
corn is not severe simply softening by soaking in hot soapy water and
paring with a razor-sharp knife blade will often suffice. To remove
corns: (1) Wash the foot well at bedtime. Soak for ten minutes in hot
soapy water which will soften a corn so it will appear white. (2) Wipe
dry. (3) Apply corn medicine. The chief ingredient of most of the
advertised corn cures is salicylic acid and a convenient preparation is
made by your druggist as follows:
CORN COLLODION
Salicylic acid 11 parts
Extract Cannibis Indica 2 parts
Alcohol 10 parts
Flexible collodion 77 parts
Apply with a wisp of cotton twisted on a match or toothpick, dip in
solution and paint on the corn and allow to dry. Repeat the above
nightly for four times. (4) On the fourth night the corn should be dead
and whitish in color. After washing pare around the edge of the corn
with a knife blade and lift the core out in one piece, including all of
the thickened tissue down to the quick. The result is a complete cure if
the attachments of the corn are taken out all at once.
Soft corns must be treated the same as hard ones: soften the corn tissue
so it will come away without pain. Preferably here one should use an
ointment instead of collodion; salicylic acid 40 parts, vaseline 30
parts and lanolin 30 parts. Smear this over the corns and keep the toes
apart with absorbent cotton. Remove the cause.
Because they are so common foot injuries must not be resigned to as
inevitable. Prevention is simple and the rewards to the tramper
adequate.
HYGIENE OF CAMP LIFE
As pertains to normal life anywhere the hiker must observe the accepted
precepts of hygiene in order to derive the greatest benefit from his
health giving pastime. The feet must be kept sound as emphasized in the
foregoing, the stomach and bowels normal and temperance in all things
strictly observed. Our aim is not to train and diet for record breaking
feats, but to develop a reasonable endurance and become healthy.
As soon as is possible after a walk rub down with a wet towel and
friction to a glow with a dry towel: this is very refreshing and quickly
dispels stiffness. While walking produces a good appetite, eating and
drinking must be moderately indulged in after a long walk, just
satisfying the pangs of hunger else you will lack energy instead of
gaining it. Be careful not to become overheated: in cold weather ease up
near the end of the journey to cool off gradually and thus prevent
chill.
MEDICAL AND SURGICAL KIT
No wilderness adventurer should hit the trail without a knowledge of a
few principles in the treatment of medical and surgical ills and he
should always be equipped with a simple compact first aid kit. This
should contain an emergency wound packet such as is issued our Army and
consisting of the following--a pad of sterile gauze and a triangular
bandage so arranged as to be suitable for use as a wound dressing on
any part of the body: an ounce of absorbent cotton is useful (a) to
filter bad water--boil the latter and pour through cotton held in the
cleansed hands; (b) as a dressing for wounds; (c) a small tuft may be
wrapped about a toothpick and used to swab foreign particles from the
eye. Z O Adhesive Plaster (one inch by five yards) is used on the feet
to prevent and treat abrasions and blisters, over finger cuts, to mend
fish rods, etc. Take a collapsible tube of vaseline or boric acid
ointment for chapped lips; compound cathartic pills for bowel
regulation; aspirin tablets, 5 grains each to be used one every four
hours for grippe, colds and rheumatism; sun cholera tablets for pain and
cramps in the stomach and bowels--one every hour for four doses and in
diarrhœa one after each bowel movement; and mosquito dope.
INSECT PESTS
Throughout the early season until near August first mosquitoes, gnats,
deer and black flies are to be reckoned with. The vicious black fly
keeps one awake until late in the afternoon, the midges appear about
sunset, the deer fly most all the time, and the mosquito mainly at
bedtime. Mosquitoes are worse the further South (in the tropics insects
form the worst impediment to travel) or North (even to the bleak
mountain tops above timber line) you go. The querulous sing song,
poisoned sting and thirst for blood makes of them a real obstacle to the
successful enjoyment of a trip. Even one can keep you awake for hours.
The amount of annoyance depends somewhat on the person’s makeup, some
being very susceptible while others are not. You can miss the pest by
the choice of a good season. August finds them greatly lessened in
numbers hence this is the best month in which to go camping.
For preventing their vicious assaults a headnet fitting down over the
shoulders with strings under the arms is often useful when you are about
camp but as you look through the cloth when walking in the woods the
landscape assumes prismatic aspects. Mosquito bar is too fragile and
bobbinet too expensive while cheesecloth net with a mica or celluloid
window is quite satisfactory. Wear gauntlet gloves for hands.
Nine out of ten persons sleep in open camps and as the average tent is
not insect proof we must employ certain measures to protect us. To drive
the pests away a smudge of green grass and twigs on a well started fire
is a specific but requires attention to keep it up.
A tent may be made fly proof by having a cheesecloth interior which is
an exact replica in shape of the tent, the body very loose and
voluminous and no openings except when the sides are raised. It is
suspended by cords and tapes and is absolutely protective.
The insect repellents used as body applications consist usually of some
essential oil incorporated in a lasting base of thick oil or salve which
establishes a durable glaze over the skin, preventing too rapid
evaporation of the oil by the body heat. These “dopes” do not injure the
skin a bit and the slight discomfort they may cause is compensated for
by the immunity established. In mildly infested districts oil of
citronella applied to the skin will suffice, but where they come at you
in swarms a glaze on the skin is needed to hold the essential oil for
more continued use. The following formulæ are successful:
NESSMUKS DOPE
No. 1.
Pine Tar 3 oz.
Castor Oil 2 oz.
Oil Pennyroyal 1 oz.
No. 2.
Pine Tar 1 oz.
Oil Pennyroyal 1 oz.
Vaseline 3 oz.
Phenol 3 oz.
No. 3.
Oil Citronella 1 oz.
Spirits camphor 1 oz.
Oil Cedar ½ oz.
WOUND TREATMENT
The first thing is to stop the bleeding by simple pressure with the
cleaned finger over the bleeding part or applications of hot water
cloths. Once a clean clot is formed don’t destroy it. Never use the
homely cobwebs to stop bleeding as they reek with germs of blood poison.
The second important step is to exclude pus germs. They are fewer in the
woods than in the city, but we must be exceedingly careful. Wash the
injured part well in hot, soapy water then rinse with water that has
been boiled and cooled. Apply the First Aid wound dressing. If the wound
is inflamed and discharging pus clean as well as possible and keep the
dressing wet with cooled boiled water, reapplying every three hours or
sufficiently to keep the dressings wet. On a non-inflamed wound simply
apply the First Aid dressing which is sterile and devoid of germs.
In a sprain the ligaments become bruised or torn, there is loss of
function and pain with inflammation. Pour hot water on the injured joint
for an hour at a time, repeating every two or three hours for a day.
(If no receptacle is at hand to heat water in fill a hollow rock, log,
or waterproof cloth pocket with water, heat a stone in camp fire and put
in water for heating.) Bandage the joint and keep applying hot water.
Keep the limb elevated. When the swelling goes down rub the skin with
oil or grease, gently massaging the injured parts. Don’t over exercise
so as to reinjure the torn ligaments. Walking off a sprain won’t cure
it, in fact only prolongs recovery.
In a dislocation besides the ligaments being torn the bone is out of
place at a joint causing the affected limb to be shorter or longer than
its mate. Study how the bone slipped from its socket, for you must
reverse the movements occurring at the time of accident in order to
reduce the dislocation.
A fracture is a severe malady because a condition of shock is usually
present. The affected part is painful, the contour of limb is changed, a
grating (crepitation) is felt and heard when the broken ends are rubbed
together. The ends are often, by muscular action, drawn out of position
so that they overlap. Overcome this muscle tension by steady pulling of
the two broken parts in opposite directions until the ends meet in
proper relation to one another (this is imperative). Hold them in place
by laying splints of bark or sticks entirely around the break
(interposing padding of soft material next the skin) and bandage all in
place. If the parts are swelled apply cold water. Healing requires weeks
for a good result.
A rather heroic measure was resorted to by Chas. F. Loomis on his long
hike from Ohio to California. Having fractured his right arm so badly
that the bone protruded (a “compound” fracture) and being alone in a
desert he gave his canteen strap two flat turns about the wrist, buckled
it around a cedar tree, mounted a nearby rock, set his heels on the edge
and threw himself backward. He fainted but the bone was set. Then he
rigged up splints and walked 52 miles before tasting food, then finished
the 700 mile tramp to Los Angeles with his broken arm in a bandanna.
Those few hardy pedestrians who may venture to indulge in winter walks
are subject to having the extremities freeze although if they understand
the essentials of keeping warm in winter they may avert such troubles.
The effects of heat and cold are about the same; they both cause a loss
of blood to the tissues which when thus deprived of heat and nourishment
are on the way to mortification. The object of treatment is to restore
circulation, gradually. Use cold baths in a cold room then gradually
warming same up to the temperature of the body. Wrap the frozen limb up
well with wet cloths for the first few days.
Drowning. A strenuous effort should be made to restore breathing in the
apparently drowned and so do not consider your attempt as futile until
you have thoroughly employed the method suggested below for two hours.
You first
(a) Get the water out of the patient’s lungs by loosening all his
clothes, laying him on his stomach and turn his face to one side. Now
standing astride of his hips grasp him about the waist and raise the
hips so that the head and feet touch the ground in order that the water
may gravitate out of the lungs.
(b) Again laying the patient on his stomach, head turned aside and with
his arms extended above his head he is given artificial respiration
after the so-called Schaefer or prone method as follows:
(c) Lung Compression. You kneel on the ground straddling the patient’s
hips and facing his head. Place your hands so that the little finger
closes over the end of the lowest rib and the heel of your hands so
placed on the sides as to allow you to exert all your strength downward
from your shoulders until the patient’s lower chest region is
compressed. You hold this compression for three seconds and then remove
the hands and allow the patient’s chest to refill. Repeat the
compression and lung refilling fifteen times a minute for two hours if
necessary.
(d) After breathing is established keep the patient in a recumbent
position until breathing is regular and put him in a warm place and
surround his body with heat in some form such as heated stones wrapped
in cloths, hot blankets, etc. If available for use aromatic spirits of
ammonia on a handkerchief held to the nose is stimulating.
Colds. Take a hot bath and a heroic dose of physic. For the aches and
pains take aspirin tablets (grains 5 each) one every hour for 4 doses
then one every 4 hours. If the throat is sore gargle with salt water.
Diarrhœa and stomach cramps may be due to bad water or improper food.
The results are bowel pain and too frequent movements and general
weakness. Stop all food and rest the patient in bed entirely. Take a
purge and after three good movements take a Sun Cholera tablet each hour
until three are taken then one every three hours. If without medicine
use flour mixed with water.
In Sunstroke the skin stops perspiring, the skin over the ribs is hot
and dry, the face red and the head feels great pressure of too much
blood. Get to a cool place, lie down, loosen the clothing and bathe the
face, chest and wrists in cold water and drink as much water as wanted.
In Heat Exhaustion the conditions are opposite--the face is pale and the
skin sweaty. You need stimulants such as tea or coffee and are not to
bathe the skin.