I'm assuming you'd like some help with the English here (I'm glad you're OK too!)
Last week I went hiking/I went on a hiking trip and something happened. I was slowed down by my foolishness/mistake/blunder. While I was going along the trail, I was writing a message to my friend on my phone... I didn't notice the hole before my friend warned me! So, I've twisted my leg/I twisted my leg. Although I haven't fully recovered yet, I feel much better!
Notice a few things:
- I changed definite (the) to indefinite articles (a). This is a big topic but worth talking about!
- we go ON trips, not TO them
- if this was only one day of hiking, it isn't a trip. It's just hiking: I went hiking.
- I have, not I has.
- "phone" is a singular, countable noun. Therefore it needs a determiner (an article, a possessive pronoun, a demonstrative pronoun, etc.)
- I'm not sure what "mentre" is. Is that Italian? I think you meant "while" or "as."
- "I haven't fully recovered yet" is just a stylistic choice on my side. To me (I'm Canadian) this sounds better. This is not a grammar correction, though!
I hope that helps, and feel better!