Autumn is a perfect season for hiking and mountain climbing, with crisp and cool weather and colorful foliage. Yet, it is also peak time for hiking-related injuries, which can be life-threatening.

According to the National Emergency Management Agency, of the 7,826 mountain accidents reported last year, more than a quarter were concentrated in two autumn months ― September and October.

Although not as serious as to require a mountain rescue team, some hikers experience considerable pain and soreness in muscles and joints during their outings, which doctors say should not be ignored.

Sprained ankles and Achilles tendonitis, or irritation and inflammation of the large tendon in the back of the ankle, are some of the most common injuries among hikers and climbers, they say.

“In September and October, many visit clinics with pain in their knees and ankles after hiking or climbing trips, but simple safety tips and proper gear can prevent many injuries,” said Jung Yun, a doctor at TnTn Hospital in Jangangdong, Seoul.

Here are some tips that will keep you safe and injury free on the trail.

● Warm up and cool down.

Every hiking or climbing session should start with a warm up and a stretching routine. Make sure that you also cool down afterwards.

● Gear up

Ankle sprains are the most common injuries among hikers and climbers, so choose shoes with lots of ankle support. Injuries occur more often when hiking downhill than uphill. Use a walking stick or knee braces for additional support and stability on declines.

● Get plenty of rest. Giving your muscles, joints and tendons time to rest is one of the most important things you can do to stay injury free.

● Travel as light as possible

Keep the weight of backpack and hiking gear below 10 percent of your body weight. The less you carry, the more enjoyable your hike will be and the less likely your back will hurt.

● Be conservative on trails

If you don’t exercise regularly, don’t try your limits with strenuous long trails. Start with 2-3 hour routes. Hiking is not an ideal exercise for those with heart problems and high blood pressure, doctors warn.

Those with diabetes must avoid hiking on an empty stomach. To prevent diabetic foot complications, avoid long routes and guard against blisters and other injuries on foot.

Patients of osteoporosis, or decreased bone density, are also advised to take extra caution when hiking, as their bones are weak and more likely to break.

By Lee Sun-young (milaya@heraldcorp.com)