Summer is almost upon us and many of us are itching to hit the trail for some long awaited backcountry hiking. Trails have been chosen, gear has been purchased, maps have been memorized in anticipation, but that does not mean you are ready to go. Have you taken the time to prepare the most important piece of gear you have….. Your body!
The Wilderness Medical Society reports that hiking is the number 3 reason for outdoor related emergency room visits each year only preceded by Snowboarding (#1) and Sledding (#2). Wilderness injury prevention begins with planning and preparation, maintaining your levels of fitness, knowing your skill level and experience, and not exceeding your limits. So now we know where to start, but the big question is HOW to start?
It’s easier than you might think, like any other part an outdoor adventure you start with “Problem Anticipation”:
By now you have a trip plan written out and you know who you are going to leave it with, you have checked your gear and made any repairs or replacements needed, you restocked your first aid kit, you remembered to put in a vacation request at work (and made sure it was approved), and you have been on every hiking website out there getting psyched up for your trip. That only leaves getting in shape for the trail left on your to do list.
If you do not exercise on a normal basis you should talk to your family doctor to decide on the best program for you to use, but an easy way to get started and remain trail ready all year is to do some basics every day.
• Take a few minutes to stretch and warm up your muscles.
• Make sure you are stretching your torso and back muscles with some gentle twisting to the left and right.
• Stretch the Hamstring and Calves then do 20 or 30 minutes of squats, lunges, running in place, or a combination of all three. The more you do the better off you will be in the wild.
• Go for a walk. Gradual at first then building up the distance you are walking. This is also a great time to see how that new pack is going to ride and gives you a chance to fine tune the fit.
• Before hitting the trail for a multi day trip, go on a few day hikes. It helps get you ready to hike over those hills and streams without having 20 or more pounds on your back trying to pull you down.
Remember the old adage “An ounce of prevention is worth a pound of cure!” if you have taken a small amount of time to get in shape and stay in shape now there is less of a chance that you will need a large amount of time to recover from an injury later. If you are new to hiking take someone along that has more experience. Remember to hydrate as much as possible, if you start feeling thirsty you are already starting to get dehydrated which can lead to several life threatening conditions on the trail. Know your limits; don’t try to push yourself too long or too hard in the heat. Take your time; after all you’re out there to enjoy the wild not run through it!
Get out there and have fun, just be careful when you do it!
No comments:
Post a Comment