Taking on the adventure that hiking trails offer is an exciting prospect. Indeed, there is no better way to enjoy all that nature has to offer than to go on a day-long hike with a few buddies of yours. But while hiking trails are treasures close to an adventurer’s heart, they can also be quite a pain – to your back muscles, legs, arms, your whole body in fact.
Below are some concerns and potential problems you may encounter while on a hiking trail and how to avoid them:
Shins
Almost every walker experiences some muscle soreness in their shins after a long walk. If your shins start to ache after a day of walking, how much more if you’ve been walking up and down rough hiking trails for two days or more?
When you walk, you always land on your heel with the foot at an approximate 45 degree angle from the ground. This high degree of repetitive flexing of the shin muscle is what creates soreness when you increase your speed or mileage.
Although it’s impossible to come out pain-free after a week-long trek along a rugged hiking trail, there is a way for you to reduce the soreness. Before you go on your hike, take plenty of time to warm up. Do this by regularly pointing and flexing the foot. Ankle rotations will also help stretch and build the shin muscle. For better results, do these exercises consistently every time you decide to take on a hiking trail.
Shoes and Socks
No specific brand is recommended, but there are a few things to look for when buying both shoes and socks for the hiking trail.
First, as far as socks are concerned, it is recommended that you get one of the new synthetic blends such as acrylic or COOLMAX®. When it comes to drawing perspiration away from the foot, these materials are the best.
Cotton socks are not usually recommended when on the hiking trail as your foot will remain damp, creating an unhealthy environment. For extra cushioning and prevent blisters and chafing, socks that are specially designed for walking or hiking typically have extra padding along the bottom. You can purchase them in most sporting goods stores.
Now, we go to the shoes. Choosing the best pair of shoes that could withstand the roughness of the hiking trail is a bit more difficult. But the number one consideration should be the fit. Get the size right, and if possible, use the same socks you will be using when trying on hiking shoes. Your heel should fit securely so that there is no excess movement.
Lower Back Pain
This is another given when you go on a hiking trail. And it becomes even more emphasized if you are carrying a heavy backpack, which is most certainly the case during hiking. An obvious solution would be to lessen the load. However, you certainly cannot afford not to bring any provisions for your backpack traveling, so chances are that even if you greatly reduce your load, your backpack is still going to be heavy.
To avoid pains caused by “sway back,” which is an unnatural arch in the lower back, position the pelvis in a neutral position, with the buttocks tucked under the hips, and regularly doing the previously mentioned stretches.
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