GET MOVING* Sponsored By:

Preparing for a Hike

By Amy Temes Clifton

Hip Flexor: Lean (Standing): Stand with one foot on knee-high surface. Slightly tilt hips under (“tuck a tail between your legs”), then lean pelvis forward until stretch is felt in front of hip. Hold 30-60 seconds. Repeat two to three times on each leg. Do two times a day or more. Do before, during, and after a hike.

Balance: Unilateral: Attempt to balance on one leg with eyes open, then with your eyes closed. Tip: use your eyes to focus on something specific and draw abdominal muscles in towards your spine. Repeat two-three times per day or every time after you use the restroom.

Wall Squat: With feet shoulder-width apart and at least one to two feet away from wall, slide down wall until knees are at 45-90°. Don’t let knees move beyond toes. Return. Progress to holding the seated position for up to several minutes (decrease repetitions when doing this.) Repeat 10-20 times, one to two sets. Do one to two sessions per day. CAUTION: You should not bend knees deep enough to cause pain.

Spring has sprung and it’s time to either dig out those old hiking shoes or invest in a new pair, but be sure to consider some key points in order to keep a happy and healthy body.

Most hikes require above-the-ankle boots in order to provide solid support on uneven terrain, particularly when carrying a daypack or heavy overnight pack. Terrain with roots, rocks, or holes and steep or slick surfaces make ankles more susceptible to twists and turns. When trying on hiking shoes, practice walking on different surfaces, such as inclines, declines, and uneven terrain, such as rocky surfaces. While some people do prefer the lower-cut hiking shoes, it is important to ensure the ankles are strong and not prone to sprains. Even experienced hikers limit the amount of weight they can carry when wearing low-cut shoes. Lace-up ankle braces, called an ASO, or ankle support orthosis, may provide additional support if needed.

In addition to ankle support, hiking shoes need to have good arch support and a snug fit. Adequate arch support gives joints and muscles in the feet, ankles, legs, and backs a good base of support during a trek. People with high arches, feet issues, or ankle problems may benefit from the extra arch support of over-the-counter products like Superfeet or custom-made orthotics.

After buying new shoes or taking old ones out of hibernation, walk around the house or neighborhood and let your feet get used to wearing them again. Breaking shoes in helps the feet and skin to adjust to the different fit and prevents blisters on a more rigorous hike. For further blister protection, wear two layers of non-cotton socks to help wick moisture away from the foot. Additionally, use a protective barrier of tape/moleskin applied to the skin prior to hiking or if hot spots start to form.

Preparation
Preparing for a hike is like training for any other sport — having good lower body strength and mobility makes hikes more enjoyable and helps to avoid injury. Stretching and strengthening are key, and getting a start on such exercises early is a good idea, as true muscle strengthening can take six to eight weeks. Lunges, squats, wall sits, step-ups, ankle strengthening, and balance training help to develop the muscles that are most used in hiking, and the “climber stretch” aids hip flexibility.

Early in the season, start with shorter hikes with small elevation gains and a light pack. Slowly progress to longer hikes with more elevation gain and a heavier pack. However, don’t increase everything at once. Increasing the intensity of hikes gradually helps to prevent injury.

Fit is important not only for shoes, but for backpacks too. It is important for all packs to have a waist belt that helps redistribute the weight to your legs and hips, leaving the shoulders, back, and neck strain-free. For help fitting a pack, find the nearest outdoor retailer or physical therapist.

Hiking sticks or trekking poles provide extra support for poor balance, weak lower body, prior injury, or even just a heavy pack. If hiking with one pole, make sure to use it on the opposite side of the painful joint — so if the right knee is the problem, use the trekking pole in the left hand.

For hikes with significant elevation gain, be sure to acclimate to the altitude. When possible, stay overnight at the trailhead or part way into the hike, particularly if the hiking elevation is well above that of where you live. A drastic change in elevation can lead to headaches, rapid dehydration, and altitude sickness. Be sure to make the appropriate precautions.

For your body, it’s best to wear synthetic clothing and anti-chafing products like BODYGLIDE or Vaseline to help wick away sweat and prevent skin chaffing. Layering clothes will help with temperature changes as you climb in elevation. Bring lots of water to stay hydrated, and pace yourself as you hike. Water bottles with easy access through a hose, like Camelback or Platypus can help maintain good hydration. Bring extra fuel, such as granola bars, GORP (good old-fashion raisins and peanuts), fruit, and/or sandwiches. For long hikes, electrolyte replacements can help maintain energy levels as well.

Hiking is a healthy and affordable way to spend your spring and summer exploring the outdoors, and make sure not to forget your friends — both two-legged and four.

*Get Moving provides general information only. This information should not be substituted for a doctor’s advice. Always consult your physician before beginning any new exercise or treatment.