A sprained ankle while racing down a hill to beat the sunset, a sore knee after that 3 miler that ended up being 10 miles, blisters from the wrong shoes, sore shoulders from wearing that ill-fitting pack. Hikes can be beautiful and memorable, but there are inherent risks associated with this much-beloved hobby. Here are some tips to keep your body healthy, happy, and injury-free this hiking season.
Prepare in advance.
Be aware of the conditions of the trail you are choosing, including the difficulty, length, elevation gain, and of course, weather. Understand your limits and stick with trails that fit your experience level. Dress appropriately for the weather, and pack extra clothes (including a jacket or rain gear) in case of a sudden change in temperature or conditions. Will you have cellular reception on the trail? If not, make sure you have a map downloaded to your phone or printed for reference, and know how to read it. Many hiking-related phone applications allow you to download maps of trails for use off-line. Preparation and safety are key to avoid getting hurt or lost on the trail.
Pack the 10 essentials.
Being prepared is critical to avoiding problems on the trail, but what exactly should you be packing? Whether it's a 2 mile or a 10 mile hike, the "10 Essentials" for a hiking is a great place to start.
- Appropriate footwear. Make sure you are wearing sturdy hiking boots or shoes on the trails.
- Navigation (map, compass, GPS, satellite messenger). Take the time to learn how to use navigation equipment before hitting the trails.
- Sun protection including sunglasses and sunscreen.
- First aid kit that includes foot care like moleskin and insect repellent.
- Knife or multi-tool.
- Safety items including a flashlight or headlamp, lighter or matches, and a whistle.
- Shelter like a light emergency or a space blanket.
- Extra food.
- Extra water.
- Extra clothes including rain gear and fast drying layers. Be prepared for any type of weather this time of year, including rain and snow.
Stay hydrated.
The rule of thumb is a liter of water every 2 hours in mild, temperate weather. Drink water before your hike, before you feel thirsty, and continue to stay hydrated after your hike. Dehydration can cause fatigue and muscle cramping, which can lead to a higher risk of injury. Be sure to balance this with electrolyte intake by snacking!
Fuel properly.
The night before, consider a meal of complex carbohydrates like whole grain pasta, rice, beans and sweet potatoes. These types of foods digest slowly in the body, providing you with a more sustainable energy supply. On the morning before your hike, consider a breakfast of complex carbohydrates and lean protein like an omelette or scrambled eggs, oatmeal with berries or even yogurt. On your hike, carry plenty of snacks, like nuts, dried fruits and salty snacks, and something more substantial like a sandwich to keep you energized and on the go. Even if you are not feeling hungry during your hike, make sure to snack every 60-90 minutes. The proper fuel will prevent brain fog and exhaustion, which could lead to injury.
Use trekking poles.
Trekking poles come in handy when walking up or down hills and on uneven terrains. Having those extra points of balance can help increase your stability and improve balance when trekking on wet or muddy surfaces. Not only that, but when used properly trekking poles distribute forces into your shoulders and ultimately offload forces in your knees and hips.
Wear your backpack properly.
These days, backpacks come in all shapes and sizes. Make sure you purchase the size that is most appropriate for your torso length. Your backpack should fit close to your back, and have supportive straps across the chest and hips, in order to reduce load through your neck and shoulders. Hip straps should sit on the crest of your pelvis—this is where most of the weight of the pack will rest.
Warm up and pace yourself.
No need to rush up that mountain! Take a few minutes to warm up with some gentle stretching and dynamic movements to get the blood pumping. Hamstring stretch, quad stretch, heel raises, high knees—anything to get the blood pumping. Once started, dial in a pace that you will be able to maintain throughout the hike. Listen to your body and take rest breaks when you need to.
Adjust your stride.
On uneven or rocky terrain and on steep grades, shorten your stride. In these conditions, shortening your stride will allow for greater stability and reduce your risk of falls or injuries. Make sure to step over objects or obstacles rather than on them.
Obsessed yet? Consider cross-training.
If this is something you love to do, cross-training can help you avoid injury for all your adventures to come! Building strength in your arms, core, and legs will help support your pack and prepare you for those more intense treks. Endurance training like jogging or biking can also help you to hike longer. Balance training will improve your stability and ankle strength on the trails, reducing your risk of falling and injury.
Need advice getting started? Or have any injury that is keeping you off the trails this season? Our physical therapists can evaluate your situation, test your movement and strength, and offer valuable insight and treatment on how to manage and eliminate your pain, all through telehealth. Our team wants you to make the best of the changing weather by getting outside and enjoying what nature has to offer. Schedule with us today to get started. Happy hiking!
