One of the most enjoyable ways to spend time in the outdoors is by going for a hike. There's something pure about breathing clean mountain air and viewing wildlife in their natural environment. Unfortunately, there are challenges that can occur while taking part in this activity.
Some of the most common hurdles that people face are knee injuries, blisters, twisted ankles, and dehydration. With the proper preparation and conditioning many of these road blocks can be avoided.
If you haven't exercised in a while you should try to slowly get in shape. Start by taking short walks near your home with a fully loaded pack. To strengthen your ankles you can walk on uneven ground. This will help exercise your ankles and create the flexibility necessary for strenuous mountain climbs. Riding your bicycle is another great way to condition your muscles and build up your cardio.
Proper clothing is essential. Breathable clothing that is comfortable and will keep you dry is advised. Avoid clothing like jeans that may get wet and remain soaked for several hours. Take gloves to keep your hands warm and a large brimmed hat to keep the sun out of your eyes. Another critical article of clothing that will keep you dry and warm is a quality rain jacket. Also, be sure to include a walking stick and small first aid kit.
Knee injuries and soreness are a common physical ailment hikers face. Weight exercises that strengthen your calves, hamstrings, and quads can go a long way in helping prevent injury. If your knee is hurting during a hike you may consider using a knee brace. You can also hike slowly down the hill and take smaller steps placing your foot rather than stomping it down. On steep grades you can turn around and go backwards to slowly lower your body down the hill. To reduce inflammation in your knee and help with temporary relief take an ibuprofen.
Blisters can be one of the biggest problems while hiking. High quality hiking boots that provide solid ankle support and a good thick pair of socks should reduce the chances of getting blisters. If you purchase new boots make sure you wear them several times around your house to break them in. Nothing will cause blisters faster on a hike than a brand new pair of unworn boots.
If you develop a blister on a hike you can remove your shoe and cover the area with a bandage, duct tape, or moleskin. When you return home or back to the trailhead be sure to wash the area with warm soap and water. Consider adding an anti-bacterial ointment and let the blister heal in the open air as much as possible.
Finally, be sure to stay hydrated during your hike. Drink lots of water and instead of carrying several bottles of water you can invest in a hydration pack. This is similar to a small backpack and contains a hydration pack that you freeze and then it melts while you're out on the trail. Bottom line is don't wait until you're thirsty to drink water otherwise it could be too late!
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