One of the many great perks of living in Arizona is the abundance of hiking trails to explore. With sunny skies the majority of the year, Arizonans are able to enjoy the outdoors virtually year round.
On many occasions, I have seen patients with either a new injury from hiking, or from a previously resolved injury that got exacerbated by hiking. Due to the physical demand of even the smallest and easiest hiking trails, it is not uncommon to develop some aches and pains resulting from a hike. Over the years, I have offered advice to minimize risk of injury.
Bring Water-
This one should be obvious. Often, people underestimate the dehydrating effect of a hike. Don’t think this only applies to the hot Arizona summers. Cooler weather days in Arizona are often very dry as well. In addition, excessive sweating, no matter what the ambient temperature is, can lead to dehydration. Dehydration can lead to headaches, muscle cramping, dizziness, confusion and fainting. So, bring water with you on your hike and drink before, during, and after your hike.
Stretch-
Flexibility is key to prevent injury in any type of exercise. Flexibility of the muscles and joints that are involved in hiking (specifically the hips, knees, ankles) allows for full range of motion. Lack of flexibility in joints and muscles can lead to injury when the joints are forced to move out of their normal range of motion. This can lead to sprain/strains or even worse, tears.
Rest-
Taking breaks when hiking will allow for muscles to recover. When muscles are too fatigued, this makes them vulnerable, and can ultimately, lead to injury.
Dress right-
Focus on utilitarian and function, rather than fashion (sorry Lululemon and Vuori). Wear good supportive shoes, proper clothing, a hat and sunscreen.
Know your limits-
It’s ok to challenge yourself. But, pushing yourself when hiking on Arizona trails, especially when you’re deconditioned, not prepared, or if you have a medical condition, can lead to injury.
So, next time you decide to take advantage of one of Arizona’s beautiful hiking trails, be smart and follow the pointers provided above.
Eric Ullman, PT, DPT
Physical Therapist
Owner of ReThrive Wellness, PLLC
ericullman@rethrivewellness.com
www.rethrivewellness.com