Special Circumstances Hiking

Bruce Trail Magazine

In a perfect world, everybody who hikes does so in top physical condition. There are no aches and pains or special considerations to take into account you just hit the trail, hike all day long, and don't give it a second thought.

In 'real life,' it's not that simple. Those of us who enjoy hiking often do so in spite of our physical limitations, either temporary or permanent. After all, mature hikers often have physical limitations and yet think about how many you see on the Bruce Trail.

Older hikers may have age-related conditions that affect strength, balance and flexibility, while younger hikers could be pregnant or postpartum, recovering from injury, recuperating after illness, or a host of other conditions that do require a 'second thought' when planning a hike.

There are few hard and fast rules about when it's safe to hike, and they are mostly a matter of common sense. If you're recovering from a recent double-hip transplant, or are nine months pregnant, it's obvious that a Bruce Trail hike shouldn't be on your agenda.

So when is it safe to hike? First, if you have any health-related issues you MUST get clearance from your doctor for any exercise program. And let's remember that there's a big difference between walking and hiking. Walking is considered a safe and beneficial exercise for just about anybody. Hiking is also something that a wide variety of people can safely do, but at the same time hiking usually entails longer distances, potentially rough or uneven terrain, hills and isolation.

Much depends on your overall physical condition and the type of hike you plan to have. Pregnant women should be able to safely hike until the third trimester if they have been hiking all along. Some pregnant hikers may even be able to hike in their seventh month of pregnancy, depending on their size, and if the terrain isn't particularly rugged. After seven months the size of the abdomen makes balance tricky and the likelihood of falls increases. Keep in mind that it's not a good idea to begin any new exercise, including hiking, when you're pregnant.

After the baby is born, women should base their ability to hike on how they feel. However, women should remember that hormonal changes associated with pregnancy result in "hypermobility," or laxity of joints that continues after the baby arrives and for as long as the woman breastfeeds (some experts believe hormonal changes can even last for some time after breastfeeding ceases). This hypermobility results in less muscular control and ligament stability, which can lead to injuries. Again, check with your caregiver before starting any exercise program postpartum. When you're ready for activity again, it's a good idea to start with walking before you do any hiking.

If you're recovering from injury or illness, common sense is once again the guiding principle. Obviously, an injury of the foot, ankle or leg is going to keep you off the trails longer than an upper body injury and once you start trekking again, choose a route with as smooth a terrain as possible. Save the rocky trail until your lower limbs are in better condition.

Long-term conditions such as arthritis can pose a challenge for dedicated hikers. With arthritis, it's important to keep muscles as strong as possible in order to lessen the strain on joints. So exercise is extremely beneficial and studies show it can even help with pain control. The secret with a condition like arthritis is to get the exercise that helps you without hurting yourself more in the process. A physiotherapist can help you determine a safe activity level and also design exercises to keep you fit for trekking. By all means, plan a hike but don't push yourself to do more than you can comfortably accomplish. Shorter, frequent hikes can be a good option as opposed to lengthy, occasional expeditions.

Many hikers have one or more physical limitations to consider, but don't let that automatically keep you from enjoying the beautiful Bruce Trail. Hiking is a wonderful exercise that can be part of an overall plan to recover from illness or injury, or to maintain good health despite a long-term condition.

Laurie McLaughlin is owner/director of ProActive Physiotherapy ( Hamilton ) and ProActive Therapeutics ( Oakville ).