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Nothing spoils a hike, or worse yet, a once-in-a-lifetime backpacking trip like pain. The two most likely problem areas are your feet and your back. So, when you are out on the trails, the most important gear you have are your footwear and pack.
biomechanical functioning of your spine which is essential prior to conditioning for a more vigorous endeavor. Seeking advice from a qualified professional such as a chiropractor or physiotherapist can save you a lot of grief.
In last year’s issue, you’ll find all you need to know about foot care. Download it at: dig.cmipublishing.ca/i/842448/18
To strengthen an injured or chronically weak back for hiking, the best form of training is the activity itself. However, start off easy and slowly increase the intensity. Thicker and stronger connective tissues in your spine such as discs, ligaments and your tendons take many months to strengthen, even though supportive muscles grow more quickly.
So how can we ensure we don’t have back pain on the trail? Even with a strong healthy back, choosing the right backpack is paramount. Be sure to be properly fitted by an expert. When loading your pack, place the heaviest items closest to your back and centered. Now add items out from this point from heaviest to lightest. Remember to readjust your straps during your hike. While training, create better habits when lifting your backpack on and off. Taking it off, allows your spine to decompress while giving you a chance to hydrate and fuel properly. Schedule frequent rest breaks. Strengthening your body is essential, but when injured, you first need specific rehabilitative therapy. This will improve the
Start off walking on flat paths. Short, leisurely walks are easy to fit into one’s day. Choose routes that loop past your home or where you have parked your vehicle. In this way, if your back fails, you don’t have far to go. Slowly increase the distance and change the terrain. Lastly, add a weighted pack. Start with a light weight and slowly increase it over a period of months. For most, this routine will be enough to strengthen your back to enjoy a pain-free day hike. However, there’s a big difference between training for a day hike and a week-long excursion
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