Dr. John's Quick Guide to a Pain-Free Hike!
As the leaves transform into vibrant shades of red, orange and yellow, fall invites us to lace up our hiking boots and explore the great outdoors! Hiking during this stunning season not only offers a feast for the eyes, but also serves as a wonderful way to enhance our overall wellness — both physically and emotionally.
However, as we revel in this autumnal beauty, it's essential to keep safety at the forefront of our adventures. After all, the only thing that should be taking a tumble are those colorful leaves! So, let’s dive into some of Dr. John’s essential tips to prevent injuries and ensure that your fall hikes are as SAFE as they are rejuvenating.
1. Choose your trail mindfully!
Wherever you decide to enjoy those fall colors, make sure to pick a trail within your skill and fitness level. Taking on a trail that is too intense without proper preparation is a recipe not only for injury, but also for a call to search and rescue!
2. Take the downhill slow!
A lot of people tend to worry and focus on the uphill portion of a hike, but most of my hiking injuries have happened on the way down. Because the downhill portion of the hike is less cardio vascularly challenging, we tend to zone out. But the descent is when we need to pay most attention to our footwork. A false step can result in broken ankles, painful knee injuries or even a major fall.
3. Take breaks!
It's important on long hikes to take periodic breaks. Drink some water, have a granola bar, and make sure your focus is where it should be - on your hike!
4. Warm up and cool down!
Before your hike, focus on dynamic stretching to help "warm" your body up for exercise. Examples of dynamic stretching are movements like high knees or butt-kicks. Post-hike is the time when you want to start cooling down. Take some time to do a bit of static stretching - think sit and reach type of stretching. Adequately warming up and cooling down is the best way to prevent injury and soreness.
5. Hike with a buddy!
No matter how “easy” your hike may seem, it is always wise to take a partner with you! Not only will it make the whole day more enjoyable, but it also provides an extra layer of safety for you both. If you want to explore some of the trails in the White Mountains of New Hampshire, but don’t have a buddy, there are Facebook pages all over to pair you up with a group doing the same hike! You can search Facebook for groups like “NH Hiking Buddies” and you’ll be able to find groups of every skill level enjoying those fall colors!
6. Come visit us at Westwood Family Chiropractic!
I obviously want to hear all about your hiking adventures and chiropractic adjustments are essential for keeping your body and nervous system in the best trail shape! Adjustments help to restore motion, improve overall spinal alignment, and most importantly restore communication between the brain and nerve system. Should you find yourself nursing a hiking mishap, we’re also here to help you bounce back fast, so you don’t miss any of New England’s famous autumn weather!
Happy hiking!
- Dr. John
