Hiking Without Injury

Bruce Trail Magazine

Like any other sport, hiking requires proper equipment, preparation and a little strategy. By following a few simple guidelines in each of these areas, you can enjoy all the benefits of hiking without risking injury.

The right stuff

Your shoes are your single most important piece of hiking gear. While running shoes are probably fine for light or occasional hikers, they do tend to be slippery and don't offer much ankle support. A proper hiking shoe or boot is a better choice. They provide greater traction, water resistance and support.

What kind of shoe is best? If you take shorter hikes, a pair of "day hikers" would do. They are a more rugged version of your running shoes. For longer trips or difficult terrain, you are better off with a higher, stiffer boot, which gives your feet and ankles more stability.

If you don't already have hiking shoes, seek out a reputable store with experienced sales staff and ask one of the staff to help you find the best fit. Then wear your new hiking boots at home a few hours a day for at least a week prior to hiking in them. By breaking them in gradually, you'll avoid the pain and disappointment of blisters on your hike. Comfort is always the key. If the shoes are uncomfortable in the store, don't buy them.

In terms of socks, avoid cotton socks. They absorb moisture and practically guarantee blisters. Choose wool instead, which keeps moisture away from your feet.

Remember to check the weather forecast prior to leaving and wear layers of clothes that are easy to remove and lightweight to carry. This way, you are covered should the weather change.

Backpacks and back pain

Over-stuffed, heavy backpacks are a common cause of injury for hikers. Heavy backpacks can strain joints and muscles, cause headaches and other pain, and ultimately result in back and neck injury. If your neck, shoulders or lower back hurt, or if you can't walk without leaning forward, then your backpack is too heavy. Before you leave, unload everything you don't really need from your pack.

If your backpack hangs below your hips it is too big for you and should not be used.

Remember to use the hip and chest buckles to help balance and distribute the weight of the pack and never hang your backpack off one shoulder. This puts too much strain on your shoulder and neck.

A last piece of equipment to consider is a hiking stick. Many hikers have a favourite walking stick that is always with them on hikes. While not absolutely necessary, hiking sticks can help make your trek easier by giving you more stability on wet trails and reducing the strain on your legs when going up or down slopes.

The strategy session

One of your most important strategies for successful hiking is to learn as much as possible about the trails you plan to attempt. This is especially true if you are a new hiker. The Bruce Trail has extensive information about its 1,100 kilometers of main and side trails. Visit its Web site or headquarters at Rasberry House on the grounds of the Royal Botanical Gardens Arboretum (off York Boulevard in Hamilton) for more information.

So, you've got the right equipment and you know the trail you're going to hike. Here are a few additional tips to help ensure that your hiking is trouble free:

• Be realistic about your fitness level. Begin with shorter hikes and gradually increase your distances.
• If you haven't been very active, start exercising before you hit the trails Regular cardiovascular exercise like walking, jogging or swimming is best.
• Gently stretch all your major muscle groups just before you begin your hike. Put extra emphasis on stretching your legs, especially your quadriceps (front of thighs), hamstrings (back of thighs), and calves. Hold each stretch for at least 30 seconds for maximum benefit.
• Always hike with a friend or friends.
• Let your family, a friend or a park official know your intended route and when you expect to return.
• Remember to bring and drink water. Don't let yourself get dehydrated.
• On longer hikes, bring a few nutritious snacks to help keep your energy up.
• Bring along a small first-aid kit in case of scrapes, cuts or blisters.
• Carry a cell phone for emergencies.

In our area, we are lucky enough to have an extensive network of beautiful trails. The health and other benefits of getting out and exploring them are too numerous to count. By keeping these few guidelines in mind when you head out, you should enjoy injury free hiking. Happy and healthy trails.

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