physical therapy corner - camping and backpacking

With the school season marking the end of summer, it's time to gear up for fall camping and backpacking. Remember, the best campgrounds fill up fast, so securing your spot early is crucial. Take time now to check your camping gear and ensure everything is in top condition.
 
One aspect that both school and backpacking share is the need for a well-fitting backpack. A school backpack should be at most 10-15 % of a child's body weight. It should fit snugly, not extending above the shoulders or sagging towards the buttocks, but resting in the contour of the lower back. Shoulder straps should be loose enough around your child's arms that they can freely move.  Place heavier items, such as textbooks, laptops, or notebooks, closer to the back for a balanced load. Place lighter items toward the front of the pack. It is ideal to carry a backpack with each strap over a shoulder.  Your child should not have to lean forward, bend to the side, or arch to carry the bag.
 
Similarly, distributing your gear for proper loading can make a huge difference in how your back feels when backpacking.  It will also impact your posture, ultimately affecting how efficiently you can move and maintain your balance. An additional consideration for backpacking is the accessibility of items.
 
The bottom section of your pack is best suited for items of medium weight. Since this will be the most challenging place to access, it is the ideal place to pack items you will only need once you stop for the day to set up camp. Your sleeping bag, pad, and sleep clothes are typical items at the bottom of the pack. This strategic packing will make setting up camp more efficient. 
 
The center of the pack can be divided into two parts: the front and back portions. The back portion is what is closest to your back. As with your child's school backpack, it is the section to pack heavier items, such as your water reservoir, stove, cook kit, and food for meals. If these heavier items sit too far forward in the pack, the weight distribution will pull you more forward and create strain on your back. You should place your lightest items in the front center of the pack. Examples of these may include light clothes and a camp pillow.
 
Finally, load the top of the pack with items you need access to throughout the day while you hike. These may include your first aid kit, water filter, headlamp, toiletries, rain jacket, pack cover, and snacks. If rain is in the forecast, keeping your tent towards the top of the pack is also advisable so you can quickly pull it out to set up a shelter while the items in the bottom of the bag remain dry.
 
The Community Gear Closet has numerous camping and backpacking items to loan out, including backpacks, day packs, trekking poles, tents, sleeping bags/pads, and camp stoves. Be sure to reach out if you need something for your fall camping or backpacking trip!
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Author

Karyn Dulaney, PT, DPT, is a physical therapist who has practiced in outpatient orthopedics for almost 2 decades. She enjoys helping patients achieve their personal goals and maintain a healthy, active lifestyle. An avid outdoor enthusiast and competitor/participant in various adventure sports, she is passionate about helping others explore outdoor activities for the mental and physical health benefits that come with them. Karyn co-founded the  Community Gear Closet, which lends outdoor gear so others can have opportunities for their own outdoor adventures.