First Aid

Anything can happen in the outdoors. Make sure you know before you go. There might not be help at hand when you need it.

The terrain, weather conditions or a person's personal health can all come into play and require immediate medical attention. Learning basic outdoors first aid is key to any outdoor adventure so you and your friends make it home. 

Watch Use Your First Aid Kit

Did you know?

There are over 5,900 injuries in the outdoors every year.
– There and Back, 2016


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What you need to know

Before you start your trip, prepare a safety plan listing things that could go wrong (e.g., loss of track, river levels up) and detail steps that could be taken to minimise or deal with each situation. Make sure the safety plan addresses accidents and medical emergencies, and includes details such as escape routes, communication and how to get help. 

Emergency situations

You need to know when and how to get help if something is seriously wrong. Make sure you read the emergencies section of our website before you go.

Helpful hint

If you are travelling alone, it is essential you carry an effective form of communication to get help as soon as you can.

Read more 


Prevent Injuries

With the majority of injuries occurring on people’s legs there are some simple steps you can do each day to help you prevent this happening to you: 

  • Warm up – just like playing sport, whatever your chosen activity out here in the hills, you’d be wise to warm up before you set off. Some simple stretches for your legs, hips, back and shoulders will help to prepare your body for the physical challenges ahead.
  • Pack it right – help your body out by re-packing your gear into your pack each day, ensuring the contents are best placed to maximise comfort and distribute the weight down through your legs.
  • Pace yourself – before you set off plan your day so you have a good idea of where you need to be and when, this will allow you to set a suitable pace. 
Below is a breakdown of the diagnosis of outdoor injuries from There and Back, 2016


Treating injuries

Explore the types of injuries below.

Always take a survival kit 

Each person should carry the recommended items in a waterproof container. If you are going on a long trip, or to a very isolated place, you may decide to carry a more comprehensive first aid kit, although you do need to keep your pack weight down. Discuss your requirements with a chemist.

See what goes in a Survival kit in our Take Sufficient Supplies Section.


Helpful hint

If you are travelling in a group, check with everyone if they have any existing medical conditions and that the selected route is capable to do.

Read more


How we can help

Learn from our resources

  • Check out our online store for helpful resources about all sorts of medical emergencies in the back country.
  • Read more about your desired activity - find them here
  • Find a course to get qualified with an external provider.

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Outdoor Safety Code

The first thing to remember is that every trip needs a plan. A few simples steps to take before you head out can make all the difference if something goes wrong.

Find out more


Helpful links

St John - Read more about treating injuries

Triple 1 Care - Read the NZ First Aid Reference Guide

Find out more

 NZ Red Cross - Try the First Aid App

Find out more

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