Hiking can be one of the best ways to get outdoors, explore nature, and get a workout in all at the same time. Going on a hike is similar to going on an adventure, you never know what you might see as you explore, and you need to be careful to avoid a potential injury. Take a look at some of the health benefits of hiking, some of the most common injuries for hikers, and essential hiking tips for beginners so you can stay safe on your next outdoor adventure.
There is no shortage of health benefits of hiking. When you set out on your next hiking adventure, you can rest assured knowing that you’ll be getting an excellent workout in and reap plenty of mental health benefits as well. Hiking is a great way to get the blood pumping as you’ll be exerting plenty of energy as you trek along your favorite path or trail.
Hiking is a great way to improve your cardiovascular fitness, as you’ll be forcing your body and your heart to work a bit harder to keep up with the pace and exertion that can stem from the challenging trails you’ll be walking on. Hiking also requires you to pack equipment which can include safety gear, navigation equipment, and snacks for the trail. All of this added weight can also make your next hiking adventure a weight-bearing exercise, which may help you strengthen your bone density and muscles as you work harder to carry the load with each step.
Hiking can also provide benefits to your core and lower body. With each step, you’ll need steady footing to avoid some of the hidden dangers on the trail like twisting your ankle or a slip and a fall. Your hamstrings, quads, calves, and abdominals will all get a significant workout and will all play a role in helping you keep your balance with each step.
Heading outdoors and enjoying all that mother nature has to offer can also do wonders for alleviating stress and improving your mental health. If you’re considering where to take your next workout, there are plenty of health benefits and reasons you should consider hiking as your next adventure.
Experiencing the great outdoors and hiking does have plenty of health benefits, but it may be the cause of related hiking injuries if you’re not careful when on the trail. Some of the most common hiking injuries that may occur include knee injuries, hamstring injuries, ankle injuries, hand injuries, wrist injuries, heat exhaustion, sprains, and concussions.
Hiking injuries may have many causes but they often stem from the uneven surfaces you’re walking or climbing over, improper footwear, falls, and fatigue that can creep in from a long day of physical exertion.
Hiking is a great way to get outdoors and stay in shape, but before you begin any type of exercise or stretching routine you should consult with a qualified healthcare professional or physical therapist. Take a look at some of these essential hiking tips for beginners which may help you reduce the likelihood of injury and ensure that you have an enjoyable time outdoors.
As you’re getting ready for your next hike, make sure that you create a list of things that you’ll need to bring and items that you’ll need to review before your next adventure. In doing so, you’ll be able to systematically work through the list to make sure you don’t forget any last-minute items and have all the necessary knowledge you’ll need to make sure that you’re safe while having a good time on your next hike. Take a look at some of the things you should include on your checklist to ensure you don’t miss anything.
One of the best things you can do as a hiker, especially beginners, is to do lots of pre-planning before your next adventure. This means spending the time to make sure you understand all of the in’s and out’s to better prepare yourself. The first step in properly scouting the hike is to first identify what trail or hike you’re going to go on. Hiking recommendations can come from plenty of different sources, including your friends, family members, social media feed, or your favorite hiking website.
Take the time to do a bit of research to see what the hike will entail. Some important things you should try to figure out include the physical location of the trail. Questions you should seek to answer include:
Once you’ve figured out the actual physical location of the hike and related information, you’ll need to figure out the difficulty of the hike and what additional safety considerations should be made which can include weather or time of the day.
If you’re hiking for the first time, you may want to categorize upcoming hikes based on their level of difficulty and required fitness level. Part of the difficulty requirements you should consider include the length of the hike, elevation, and hiking surface. Starting out with easier trails and hikes can be a great way to help you build up your confidence and your fitness level so you can eventually tackle more difficult treks.
Taking the time to scout out the hike days or weeks in advance can help you get your plans all lined up so you don’t have to rush at the last minute to get everything all squared away. If you’re hiking with friends or family members, reviewing the plans with someone else can also help you identify if there are any questions they might have before you begin the hike and may help to raise the overall confidence level of the group.
Another important tip for hikers is to always bring navigation tools. Take the time to make sure you have a digital and a hard copy version of the map for the hike you’ll be going on. Cell phone coverage can be spotty which is why you want both a digital and physical copy at the ready. In addition to a copy of the map, you should pack a compass and a flashlight as well.
Before setting out on the hike, make sure that you familiarize yourself with the map so you know where you started, where you’ll end up, and important landmarks you might be able to use in the event that you need to orient yourself while on the trail. Don’t forget to double-check those flashlight batteries as well, and consider bringing a few spare in your backpack just in case.
The type of clothing and gear you use while on your next hike will have a significant impact on your ability to have fun, stay safe, and reduce the likelihood of an injury. Depending on the season and the time of day that you’ll be hiking, weather and temperatures can shift dramatically. That’s why it can be a great idea to pack layers so you can put on or shed clothes as needed and your level of physical exertion increases.
Make sure that the clothes and gear you select are lightweight, can survive the elements like rain, are supportive without being restrictive, and you’ve got a sturdy sock and shoe combo. When selecting your sturdy sock and shoe combo, you want to make sure that the shoes you select are going to provide adequate amounts of support for the terrain you’ll be hiking on. Footwear will play a big role in your ability to avoid common slips and falls which may cause sprained ankles or more serious injuries.
In addition, your footwear should not only provide adequate amounts of grip for the surfaces you’ll be walking across, but should also be comfortable as well. There are specific shoes and boots made for trail hiking. A pair of cotton or anti-sweat wicking socks can also play a role in helping to avoid blisters while walking for extended periods of time.
Don’t forget to pack water and food for your hike. It’s important to remember that you’ll get both thirsty and hungry going to and from the hike, so you should always think about doubling the amount to bring just in case. Consider packing nutrient-dense foods which will help provide a quick bite to eat and give you the nutrients you need to complete your hike.
Pack the safety essentials like a first-aid kit which can come in handy for nicks and bruises in addition to other more serious things like allergy medication.
Sunscreen will come in handy even if you’re in the mountains and covered by dense foliage. Wearing sunscreen may help to reduce the harmful effects of the sun as you’re going to be exposed to the outdoors for several hours at a time. Don’t forget to reapply sunscreen throughout the day to ensure that you’ve got enough coverage as the protection wears off after several hours. In addition, consider bringing some sunglasses to protect your eyes.
When you’re setting everything aside and getting ready to pack your backpack for your next hiking adventure, make sure you select a comfortable backpack that will not only give you enough room for all of your items you’ll need in storage, but will also be sturdy and comfortable enough for a long day of hiking. Spend extra time evaluating your backpack to make sure that it does not put any undue stress on your back or shoulders.
Make sure that the shoulder pads comfortably rest on your shoulders without digging in and don’t be afraid to make adjustments to get the perfect fit. Backpacks that come with hip straps or clips can also help to mitigate some of the movement while walking and keep the bulk of the weight close to your body which may help to alleviate discomfort and strain placed on your back.
If you’re going solo or with a group, make sure that you tell your friends and family members what your plans are. Some things you should make sure to highlight when telling those closest to you include where you’ll be going, what time of the day you’ll be there, when they should expect to hear back from you, and what to do in the event they don’t hear back from you.
Hiking with friends and family members can be a great way to get outdoors, exercise, and explore nature together. Not only is hiking with a group safer, it gives you someone to talk to and create lasting memories with. If you’re a beginner hiker, you can also lean on the experience of others in your group who might have some tips and tricks you can pick up along the way to make your hikes more efficient or give you some things to look out for during your adventure.
Another important hiking tip for beginners is to make sure that you cover all the basics before beginning your hike, which can include things like getting adequate rest the night before, eating a hearty breakfast, and getting in a proper stretch to begin the day. Starting your hike off on the right foot is one of the most important things you can do to ensure that you mitigate potential injuries and enjoy all that the day has to offer. As you begin your hike, make sure you pick a pace that is comfortable for you and others in your party if you’re not going alone.
Hiking can be a great way to get a workout in outdoors and explore all the sights and sounds that nature has to offer. Bumps, bruises, and other injuries including the ones sustained while hiking can be treated at a nearby physical therapy clinic. Our licensed and trained physical therapists are movement experts who can help you recover from and reduce the likelihood of future hiking injuries so you can continue to do the things you love most.
Schedule an appointment today at a physical therapy clinic near you to see how our physical therapists can help you alleviate pain, restore function, and improve mobility based on your unique needs and goals.
