Imbibing nature’s best and getting a fantastic workout in the process are some great reasons why hiking here in South Lake Union is a top athletic pursuit for many. Whether you’re a hard-core hiker who hits the trails daily or a weekend wanderer, there is no shortage of trails to get your much-needed fix.
While hiking is a great form of exercise, it can also lead to various injuries.
Common Hiking Injuries
Dr. Shepherd often sees hikers with knee issues and ankle sprains. Additionally, people come in complaining about their upper backs and necks, especially if they’re carrying backpacks that aren’t properly fitted.
Essential Preparations
To prepare for hiking, Dr. Shepherd advises focusing on leg exercises. It’s a good idea to start with light leg exercises and walk on flat trails near your home, which can be great preparation. Ten squats and lunges are excellent for working the muscles used in hiking.
He also emphasizes the importance of gradual progression. “If you’re new to hiking, don’t think you can go on a quick 20-mile hike. Keep your distances short in the beginning and gradually work up to harder trails,” said Dr. Shepherd.
Proper Posture and Gear
Maintaining proper posture and using the right gear can also prevent injuries. Dr. Shepherd recommends using hiking poles, which help maintain better posture and balance. Hiking poles can make a significant difference, especially on steep inclines and descents. They help you maintain balance and reduce strain on your body.
When it comes to backpacks, Dr. Shepherd suggests getting one that fits well and has a good strap system. A backpack with a hip strap transfers the weight better throughout your system. Shops like REI can help you find a pack that’s right for you, and they can even fit it with weight to simulate real conditions.
Managing Discomfort
After hiking, it’s not uncommon to feel discomfort in your hips, knees, or other areas. Dr. Shepherd recommends stretching, resting and using ice if needed. If discomfort persists, it’s important to get checked by a professional.
Stay Safe and Enjoy Your Hike
Hiking can be a rewarding and enjoyable activity when done safely. By preparing properly, using the right gear, and paying attention to your body’s signals, you can prevent injuries and make the most of your time on the trails.
Contact Shepherd Family Chiropractic today to schedule an appointment. We want to help ensure your body is in peak condition for your next adventure!
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