Advice
Hiking Tips
Hiking may look deceptively easy but if you plan to hit the trails this spring, remember that it’s a sport like any other. Depending on where you hike, and for how long, it can be very physically demanding. If you’re getting back into hiking after a long period of inactivity, approach it as you would any other physical exertion – with a readiness program to prepare yourself for the endurance you’ll need. Regular cardiovascular exercise should be a key part of any exercise program to prepare yourself for hiking season. This may be brisk walking, cycling, stair climbing or any other sport that sustains a higher heart rate and therefore builds endurance. One of the physical challenges of hiking is balance, especially when you’re traversing a steep or uneven terrain strewn with rocks.
Here’s a physiotherapy trick that will help to improve your balance:
Stand on one leg and close your eyes. Practice this until you can steadily hold the pose for 30 seconds, then switch legs. Your body’s unconscious “righting” mechanism will be triggered. Perform this exercise several times a day for a couple of weeks and you will help restore your body’s inner sense of balance. You can increase the difficulty of the exercise by putting a couch cushion on the floor and standing on that. The unsteadiness of the cushion mimics the uneven ground you’ll be hiking on.
Immediately before a hike, take the time to stretch your muscles thoroughly. Slowly and gently stretch out all the major muscle groups, with an emphasis on your quadriceps (front of thigh), calf and hamstring (back of thigh) muscles. Hold each stretch for at least 30 seconds and don’t bounce. Above all, be realistic about what you can accomplish and don’t be reluctant to pace yourself. Begin your hiking with shorter distances at a slower pace until you’re ready to do that big expedition.
Created by: Melissa Rachiele (Action Sport Physio West Island)