Hiking is great! But make sure you do it safely!
Hiking is an enjoyable recreational activity which can be enjoyed by all ages. Unfortunately, most people do not invest the time to learn the safe way to participate in the sport.
Before you start engaging in a hike beyond a leisurely stroll, there are a few things you can do to reduce your risk of a hiking injury:
1.) Take stock of your fitness and hiking goals. If you have a history of injuries or pain in your low back or legs, or are having current complaints, see your Physical Therapist. They can assess your musculoskeletal fitness, determine your strengths and deficits and give you exercises to address your issues. Common exercises would include strengthening of the global core muscles, Gluteals and leg muscles as well as stretching exercises.
2.) Proper footwear. Your Physical Therapist can assess your musculoskeletal alignment particularly the feet to guide you to the best foot wear for you designed to reduce sprains and strains.
3.) Proper warmup exercises. There are exercises that can be provided to you, specific to your needs. They can help loosen up tight muscles and joints thereby reducing your risk of injury.
4.) Listen to your body. If you start to feel fatigued or have pain - stop and rest. Do not overexert yourself especially if you are new to hiking. It is also important to stay hydrated to reduce dehydration and injuries.
5.) Start off on easier hikes. Use them to assess your fitness and increase to harder hikes as you feel able.
Enjoy the great outdoors and hike healthy!
—Joann Tippett, MPT
