While you plan an awesome summer adventure, you’re probably considering every risk factor known to the outdoorsman / woman and then some. Every thing from chapstick to an ultra lite first aid kit to prepare you for the unexpected.
Hiker walks on BC Trail
The thing is, many of us who like to hike go a little farther and a little higher every year as we seek out new backcountry challenges and we haven’t found our limit. We risk a catastrophic end to an epic trip or in the least a really annoying injury that will require us to abruptly end our trip and limp back to the beginning or to a painful end. Take my friend for example; he planned, prepared, jogged and thought he was ready for the West Coast Trail only to find himself flying via helicopter after a knee injury. I believe pre trip training and preparation of the hamstring, hip flexors and gluteal muscle groups (a long way to say the “Core”) will go a long way to keep you healthy and realize your dreams.
hamstring, hip flexors and gluteal muscle groups
Ignore the core and you may be calling your doctor or physiotherapist after your summer adventure for relief of one of the following types of injuries that are common to hikers.
Hiking Injury Categories
- Overuse Injuries
- Blisters
- Patellofemoral Syndrome – a joint malalignment problem and may require further evaluation by a physician or therapist
- Achilles Tendonitis and Plantar Fasciitis
- Plantar Fasciitis Pain
- Illiotibial Band Syndrome
Here is the good news! You don’t have to go to the gym or run ect! While those activities can be very good, there are simple exercises that we can do at home in comfort. These things include stretching exercises that I call Isometric style conditioning. Here are a few that my Kelowna Mobile Physiotherapist that provides mobile physiotherapy services in the Okanagan taught me: Cat – Cow, Superman
cat-cow physiotherapy exercise
bridging physiotherapy exercise
superman physiotherapy exercise
- Traumatic Injuries
- Sprains to wrist
- Sprains to Ankles
- Knee Injuries – Anterior Cruciate Ligament(ACL) and Meniscus(cartilage) Tears
Now, unfortunately the second category of hiking exercises are accidents. I believe accidents can be avoided. Stay calm when in danger! …actually just chill out eh. Lift your eyes up. I know the trail is dangerous but keep your eyes up. You can train for this as you travel the city streets or country roads. Look around, know your surroundings. Then finally, keep hydrated so you don’t tire and then dangerously stumble.
If you do acquire unusually sore muscles from strain or other sport injury, call Rob Ewanuk, Kelowna’s at home Physiotherapist!
Rob Ewanuk leaving my house after my first at home physio treatment.
Take care, take a hike and enjoy BC!