PHYSICAL THERAPY CORNER - Hiking

With longer days and warmer weather, it is a great time of year to hit the trails. We are lucky to have great hiking trails in many parks in Howard County, such as Patapsco State Park, Middle Patuxent Environmental Area, and Wincopin Trails. A little knowledge and preparation can make your next or your first hike a more enjoyable experience! ​

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The  Community Gear Closet has numerous backpacks, tents, and sleeping pads available if you wish to extend your day hiking trips into a backpacking adventure. Trekking poles and some smaller day packs are also available to borrow. 

1. Make a plan: There are a lot of websites that provide information on where to hike. This can help you find hikes that are appropriate in distance for your skill or fitness level. Have a plan for how long you think you will be hiking. The speed of walking on natural surfaces is slower than on paved surfaces. Generally, the more rocky and rooty the trail is, the slower you will go. Also, remember to look at elevation gain. A general rule of thumb is to add an hour to your planned time for every 1000 feet of elevation gain on the hike. Be sure to have a copy of the route you plan to hike. In more remote areas, cell phone service is not always reliable. If you plan to use a website or app, download the route to be available offline. For safety purposes, have a hiking partner, or be sure to let someone know your plan if you are hiking alone. 
2. Be prepared: You should have an adequate amount of water and food for your hike. Check the weather forecast before heading out to ensure you have the appropriate gear, such as sunscreen, hats, extra layers, or rain jackets. Bug spray can help prevent tick bites. Carry a small first aid kit with you to treat minor issues, such as cuts and blisters, should they occur. Pre-assembled kits are available at stores, but you can always customize your own for individualized needs. Trekking poles are optional, but some hikers enjoy using them to improve balance or offload knees, particularly with steep ascents and descents. 
3. Attire: Always test what you plan to wear before going for a hike, particularly for a long one. There is nothing worse than finding out those hiking boots you haven’t worn in 5 years now give you blisters!! Shoe choice is individualized, with some people preferring light trail running shoes and others preferring the support and stability of a hiking boot. Avoid cotton socks and instead choose one that is wool or a synthetic blend to wick moisture and help prevent blisters. Clothing should also be lightweight and moisture-wicking. 
4. Have the proper fitness: Hiking is a great form of exercise that can improve your fitness. Performing a regular exercise routine before you hit the trails can improve the strength and stamina in your legs to increase your chance of a successful hike. My favorite exercises to train for hiking include performing 2 sets of 10 reps of the following:
   1. Step up with a march - Start with just body weight and progress to using a weight in one or both hands
   2. Step downs
   3. Squats - can modify to a partial squat. If you suffer from knee pain, try using the edge of a chair and performing sit-to-stand repeats.
   4. Lunges - can always modify to partial or mini lunges if this hurts your knees. Watch that your front knee doesn’t extend past the toes on that same leg
   5. Heel raises- perform sets with both a straight and bent knee to target the two major muscle groups in the back of the leg. 
   6. Balancing on one foot--For this exercise, see how long you can hold it and then challenge yourself to 3–5 sets of this at the same time. If this is easy, try balancing on a foam pad. You can also make it more difficult by taking an object like a water bottle and passing it around your body at waist level as you balance.

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.