Hike and Run with confidence!

As the hiking season peaks in the summer time, so does the increase of incidence of hiking and running injuries that I see in the clinic. Incidentally, the cases I see range from a simple ankle sprain to the more complex patellofemoral syndrome. The cases also range from "I just decided to get off my couch and go for a run since it was nice outside so I forgot to stretch" to "I tried preparing for a marathon but I only followed what my friend told me to do and I could not walk due to pain after the race."

Here are 5 things you should consider to avoid injury in this season.

1. Dynamic stretches or Dynamic Warm ups. These are stretches done while moving. They are more efficient in warming up the muscles, improving blood flow and extensibility of the Sarcomeres (the muscle cells that shorten / contract during an activity), and of course, much more exciting than a static stretch (holding a stretch for 30 seconds or so ---- Boring!). Here are a few examples including knee hugs and some spiderman with overhead reach. For more information, consult with a personal trainer in your gym to  show you these. They are awesome!

2. Foam Rolling. Decades ago, if you went into a gym, you would never see these things. Now it went from a fad to a priority! Imagine if I came up with this idea 20 years ago! I would have sold millions of these things. It's a form of myofascial release for the lower body...and upper body as well. Foam rolling improves blood flow and extensibility of the muscle, thereby improving your flexibility. Here is a video by Eric Cressey off of YouTube. A word to the inexperienced: it can be pretty tough the first few times you do it, but stick with it and it gets easier to do!

3. Do not forget the Gluteals, Quads and Hamstrings. These 3 are key muscles for hikes especially for steep ones. The gluteals (buttock muscles) and hamstrings (muscle group behind your thigh) are crucial for uphill climb and the Quads (muscle group in front of the thigh -- above the knee cap) mainly helps decelerate your downhill hike. Of course, all three muscle groups work together to perform the motions but training them separately in isolation will eventually improve the kinematic chain! George Davis said if you train the supporting muscle groups around the knee individually then proceed to train the simulated motion in preparation for a sprint, all of them should be able to cross train anyway and produce the movement you want and be as powerful as you want them. Consult a personal trainer to help you focus on these key muscles and help you train towards your goal.


4. Never underestimate the power of ICE and Recovery drinks! Three things you need to consider after a hike is that (1) you might be sore the next day from using muscles you don't typically use daily - unless you work as a forest ranger or something like that and your job is hiking;  (2) Be prepared to ice your knees, and other parts of your lower body after the hike. Bring a cooler and put lots of ice in it. You never know, you can use this ice to keep your drinks cold in the cooler and have a cold recovery drink after the big hike; and (3) Recovery drink. If you bring a camelbak / hydration pack, then well and good. It is important to replenish the electrolytes in your body after a long hike under the sun.

5. Use and Wear the Correct Equipment. Simply put, wear hiking gear when you're hiking and wear running gear when you're running. Wear the right shoes. It's imperative you wear good trail running shoes on light to moderate trails that go uphill but wear a heavier set of hiking shoes (some are high cut) for more uneven terrain. Do your research. Check the weather, the roads, and the trails before you go. Also, use hiking poles if your knees bother you or if the hike is very steep.


MORE IMPORTANTLY....

See a Physical Therapist for an assessment or screen and see if you have any muscle imbalance that should be addressed prior to going. Muscle imbalances lead to compensations that could eventually cause injuries in the future. Injuries that can definitely be prevented. A PT can also help you determine what type of shoes to wear based on the assessment of your lower body and much more!

For correct use of the foam rolling, correct stretches to do, checking your form, and training overall body strength and endurance, see a Personal Trainer. A personal trainer can help you build a stronger, more powerful body and help you reach your goals, may it be running, hiking or going for a full marathon!

See you on the mountains and keep on hiking!