SPORTS MEDICINE
Prepare for Hiking Season
Skip the aches and pains with these tips from a mountain-town physio BY LYNNE RICHARDSON KATIE GOLDIE PHOTOGRAPHY Lynne Richardson is a physiotherapist and mountain enthusiast. She owns Rocky Mountain Rehab & Sports Medicine Clinic in Canmore, AB. She loves to be outside skiing, hiking and biking with her active family and dog. ROCKYMOUNTAINREHAB
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iking is a popular summer activity in the Canadian Rockies, and it’s a fabulous way to explore our beautiful backcountry, get some fresh mountain air and spend quality time with friends and family. As a physiotherapist in Canmore, AB, I see plenty of hikers limp through our clinic door looking for treatment and advice. How can we prevent hiking injuries? And what are some common hiking injuries? A bit of knowledge, planning and effort can go a long way to optimize your time in the mountains.
GEAR UP It’s worth investing in a well-fitting pair of hiking boots with good support, cushioning and traction. High-quality
footwear offers a good base to start the day off right and minimize unnecessary aches and pains. Take along some light hiking poles, as they help with balance and reducing the load on your joints. Knee and ankle braces can be very effective for extra support and reducing pain and you may consider custom orthotics for optimal comfort. Control your body temperature with base layers and a breathable waterproof fabric like GoreTex. Don’t forget a simple first aid kit with kinesiology tape and blister pads.
PRE-SEASON TRAINING Do you ever wonder why you can ski all winter, but your quads ache after your first summer hike? Sports are specific and put different demands on your body.
78 I Summer Outdoor & Travel Issue I IMPACT MAGAZINE
Squats, lunges and stair workouts started several weeks prior to your first day out in the mountains can help immensely to prevent overuse problems. Consult with a physiotherapist to target any potential problem areas and start a hiking-specific fitness program. It will make your mountain adventures that much more enjoyable.
EASE INTO IT Like any seasonal activity, it’s best to ease into your summer backcountry adventures and slowly progress the length and difficulty of your hikes. You wouldn’t run an ultra-marathon untrained, so why choose the most challenging mountain on your first day out? Gradual progression is key to injury prevention.
