Hiking: Injury Prevention and Preparation
Hiking is an exhilarating and stress-relieving form of exercise that provides a change of scenery while you improve your fitness level.
Prepare ahead to have the best experience and prevent injury.
Follow these simple tips to take your outdoor walk to the next level safely.
1. First, know the trail you are visiting.
Use a map or GPS and research ahead of time to decide if you are physically prepared to navigate the terrain. Exploring unfamiliar territory that is too technical could lead to falls. Look for trail head signs, blazes, and markings to guide you.
2. Be good to your feet.
Wear weather-appropriate shoes or hiking boots that provide plenty of traction, appropriate arch support, and are water-proof if necessary. Choose a tall hiking sock made preferably of wool to avoid blisters. Worn out footwear that doesn’t offer appropriate arch support can cause painful problems like plantar fasciitis or tendonitis.
3. Use a walking stick/trekking pole(s) if you are navigating steep and uneven terrain.
It doesn’t have to be anything fancy, but a walking stick will improve your overall balance and stability on uneven and slick terrain.
4. Drink plenty of water.
Hydration, especially on a hot day, is necessary to replace fluid lost perspiring. Your body needs 7-10 ounces of water every 10-20 minutes during exercise. It’s also a good idea to drink 20 ounces 2-3 hours before exercise and another 8 ounces after. Carry a water bottle or hydration backpack to meet your needs for the duration of hike. (American Council on Exercise)
5. Pack a snack for longer hikes.
Fueling your muscles with sources of energy will make sure you can go the distance and enjoy the views on a longer hike.
6. Beware of obstacles.
Loose rocks, slick surfaces, and roots can cause you to trip and fall. Take in the scenery around you, but don’t forget to frequently watch ahead and where you are stepping.
7. Finally, prepare for pests.
Bug spray will deter ticks and mosquito bites, which can spread disease.
