Active in the Adirondacks

Walking and Hiking 

Enjoy the Journey, Avoid the Injury

1. Start out at a comfortable pace, short distances, and moderate inclines when you first start hiking after a layoff.
2. Perform a gentle active warm-up before beginning the hike and a thorough stretching session after the hike (your body will thank you after your car ride home).
3. Prepare yourself with appropriate exercises before you hit the trail.
4. Wear appropriate footwear to avoid getting blisters and other foot problems. A change of extra socks in a waterproof bag is always a help.
5. Wear appropriate clothing to accommodate changing weather conditions and to protect your skin. Gore-tex or similar materials help to protect you from the wet and wind.  Wool is still a great insulator…new material technology has made wool more comfortable.  Always have hat and gloves along with a space blanket. 
6. Wear a comfortable backpack that has enough room to store extra layers of clothing that will be removed as you and the day heats up.
7. Bring food to maintain your energy level. People that have metabolic conditions that require eating more often (i.e. Diabetes) may have to plan more food stops.
8. Drink approximately 4 ounces of water every 20 minutes of hiking. ¹ This will allow your muscles and organs to operate optimally. Bring enough water and a way to purify it.^2.  Know the water sources along your intended route.
9. Use hiking poles especially if you have knee problems.  Get poles that provide shock absorption for your hands and wrists.
10. Wear sunscreen and sunglasses to protect your skin and eyes from the harmful rays of the sun.
11. Along with food and water, carry a map and compass, or GPS with a map and compass as a backup. ²
12. Always bring a headlamp or flashlight. If something happens to delay you and night falls you still want to be able to travel. The affordability and small size of headlamps have made them more convenient to have and carry. Many people store their extra batteries in a second headlamp.
13. Be prepared to respond appropriately in dangerous weather conditions, such as, surprise lightening, snow or hail storms.  If you are on a summit get off as safely and quickly as possible.  Stow hiking poles away during a lightning storm. In the winter return the way you came, avoid loops.
14. Tell someone where you are going.

Hiking can vary in range of difficulty from short hikes on easy flat terrain all the way to long hikes on rugged steep terrain. The level of, and reason for the hike is your choice.  Some people want to travel slowly and enjoy the beauty of nature and others want to enjoy nature’s beauty at faster pace. Whatever your preference, follow the tips above to avoid injuries and enjoy the journey!

Hiking is fun and a wonderful stress reliever, as well as being great exercise.  So get out and enjoy the moment!

Written by Ellen S. DuBois, Physical Therapist Assistant

Certifications:

ACE Personal Trainer, Group Fitness Instructor, and Mind-Body Specialist

Certified Spinning Instructor, YogaFit: Level II Instructor

References:

1. http://www.acefitness.org
2. http://www.americanhiking.org

“Be kind to your spine by keeping strength in it’s length.”   Every day you focus towards improving your spinal alignment with activities like yoga, resistance training, and/or Pilates you are improving the health of your spine with increased circulation and nutrition to the individual joint segments. The healthy stresses on the soft tissue that connects to the bones creating the movement of the levers (arms, legs) promotes healthier joints, muscles and bones.  Think taller, move taller, be taller.Be Well – Ellen

The Magic is in the Movement…Keep the Magic…Keep Moving!