Hiking - Know Before You Go

Now that the weather is getting warmer, many Coloradans are heading to the trails. But before you go hiking, here are a few tips and tricks that should be used to help keep you out of pain and keep you on the trails longer.

• Find the right backpack fit: While there are many types of backpacks for many lengths of hikes, there are a few pointers that should be used across the board. Backpack sizes are based on your torso length, so ensure that you are checking the dimensions for the right fit. Backpacks also come with hip belts which should hold the majority of the backpack’s weight. When purchasing a backpack, ensure that the hip circumference fits you properly and while hiking, ensure that the hip belt is fastened to ease some of the pressure off of your low back. If you’re unsure of what is the right fit for you, there are plenty of outdoor stores who are able to help find you the right backpack!
• Consider trekking poles: Trekking poles have a multitude of benefits while hiking- they aid in balance, help improve posture while walking, help protect the lower extremities while walking downhill, and help build some upper body muscle. Just make sure that you are getting poles of the right length for your body size!
• Prepare for the hike: One type of preparation for your hike is packing plenty of water and nutritious snacks that will keep you fueled for your long (or short) hikes. You also need to prepare your body for your hikes. Be sure to incorporate core, lower body, and upper body workouts to your exercise routine to help prevent injury on the trails.
• Listen to your body: If you do suffer from low back pain, knee pain, or any ailments, be sure to limit your distance to what is comfortable for you. Don’t be afraid to take breaks on the trails as you need. After your hikes, allow proper amount of time for recovery before you head out again.

If you are having any increased pains while hiking or need advice on exercises that might be best for you, call our office to see one of our providers (medical, chiropractors, physical therapist, or nurse practitioner) and we will work to get you on the trails as soon as possible.