Pain Free Peaks: Your Ultimate Guide to Staying on the Trails all Season
Pain Free Peaks: Your Ultimate Guide to Staying on the Trails all Season
We hope you have been out exploring with all of the nice spring weather we’ve been having lately. The trails by my house are getting more crowded these days and as I was heading out the other day I noticed a group helping a friend limp to their car. I don’t know what their story was but I do know it’s no fun to be injured this early into hiking and backpacking season so I’ve put together a few tips to keep you out on the trails all season long. A study from 2021 looked at a survey of Appalachian Trail thru-hikers and found that 61% reported musculoskeletal complaints on their adventure and these caused 11% to stop their hike. I know none of you wants to have to leave the backcountry early or stop your summit attempt of your next 14er due to an injury so read on!
5 Strategies to Prevent Injury while Hiking or Backpacking
#1 Prepare
Just as you wouldn’t go out and run a marathon without a little preparation, don’t agree to a 14 mile hike without considering your strength and fitness level. Regular exercise that includes cardiovascular training, strength training, and balance training is recommended before and during the hiking season.
Preparation also means choosing the right gear
Proper fitting boots and moisture wicking socks. (After having blisters ruin my holiday ski trip I can’t stress this enough)
Supplies to ensure you are able to stay adequately hydrated
A well-fitting backpack (REI does an amazing job of fitting packs and you can schedule an appointment in advance)
Consider trekking poles if you are having pain or recovering from an injury.
#2 Dynamic Warm up
Literally, warm-up. If you’re heading out early in the morning it’s cold. Your muscles need time to get in the groove and spending 5 minutes on getting them primed for the day can go a long way. Think leg swings, ankle circles, high marches and arm circles to get the juices flowing. If you’re camping, consider stopping at a point on the trail where your first mile the next day is a gentle grade.
Avoid static stretches. Holding a stretch for a long period of time before any activity isn’t a great idea and can actually put you more at risk for developing pain.
If you’ve been dealing with a specific issue you may want to consider taking more time to warm up than a quick 5 minutes.
#3 Technique
Pace yourself. This is true when hiking both uphill and downhill. Strive to maintain an even effort by checking in with your heart rate. Taking shorter steps can help manage quadriceps fatigue. Shorter steps at a slightly faster pace decreases the load on your muscles by giving them a break. On steeper angles, take advantage of switchbacks on the trail. If you’re navigating off trail, use a switchback pattern to help get you up the slope.
Getting down the hill. A lot of people I know tell me they could hike longer if they only had to go uphill. It’s the downhill that gets them. There are many reasons for this but they all can be managed with a few simple strategies.
Slow down
Use smaller steps and the terrain to help absorb the impact on your joints and muscles
Use side-stepping as a way to navigate steeper sections and use different muscle groups
Embrace the idea of trekking poles if your legs are trained for those big downhills just yet.
Sure Footing
Be aware of what you’re stepping on. Slippery river rocks, loose soil and muddy conditions can all cause a loss of balance and put you at risk.
#4 Nutrition and Hydration
Whether you’re just out for a few hours or are off on a multi-day backpacking adventure these things are key to keeping your body happy.
Know the trail and carry more water than you think you’ll need. For longer hikes consider taking a water filtration system and some electrolyte replacement powders too. While the recommended amount may vary depending on weather conditions, the general rule is to have 1L of water for every 5 miles you plan on hiking.
#5 Recovery
You made it! You enjoyed a beautiful day and are already looking forward to the next one.
Now is the time for those longer stretches. Take care of your hips, quads, hamstrings and calves. Shoulders and chest too if you were carrying a backpack. Longer holds can help prevent post-hike muscle soreness.
Foot check: look for any signs of “hot spots” or blisters that may have formed.
Nutrition - after a strenuous hike it’s important to replenish what was lost. The recommended strategy is to consume a 3:1 ratio of carbohydrates to protein with a goal of reaching 15-25 grams of protein depending on your body mass. Examples include:
½ c nuts
1-2 scoops of protein powder (Orgain is my favortie)
Protein bar
1 cup of beans or lentils
There are so many places to explore in our beautiful state! We’d love to hear your favorites! Where are you headed out to this summer? Leave us a note in the chat and let us know places we should add to our list. My favorite local hike is Evergreen Mountain Trail. ( I may be biased as it’s pretty much my backyard) but after three years of living here I haven’t tired of it yet!
We hope you don’t need us this summer but if you’ve got a nagging issue that is getting in the way of your adventures we’re here to help! Give us a call at 303-993-2237 and set up at time to talk with our expert physical therapists about your issue. If we don’t think we can help, chances are we know someone who can!
