Hiking

The Sea to sky region offers a variety of hikes for any skill level. Hiking is always an adventure and a good way to get outside and stay fit.

Hiking health

Hiking is an inclusive activity where you can choose your adventure based on your skill or physical capabilities. The amount of energy you burn hiking will varry depending on the grade of the incline and your weight.

• A 160 pound individual burns aproximately 440 calories/hour of hiking

• A 200 pound individual burns 550 calories/half hour of hiking

Generally hiking is considered an aerobic activity. Most hikes are relatively long and will require endurance more than shear power. That being said if you choose a hike with a substantial change in elevation you will need strength and endurance especially in your lower body.

Common injuries in Hiking

Three common injuries in hiking are:

• Ankle sprain

• Knee injuries

• Low back pain

Ankle Sprain

Ankle sprains are a common injury in hiking. This is especially true as you fatigue. As you fatigue your muscles are less effective at stabilizing the ankle, therefore placing more load on the ligaments of the ankle. The uneven terrain of most hikes provide ample opportunity for the ankle to turn inwards (invert) or outwards (evert). There are many ligaments that can be sprained in the ankle, but most sprains happen when the foot is in an inverted position spraining the ATFL (anterior talofibular ligament) a ligament the attaches the bone in your leg to the bone in your ankle. If you have multiple ankle sprains you may experience some laxity in that ankle meaning your ankle may not be as stable as it was before the injuries.

Chiropractic Care

Chiropractic care can help with ankle injuries by first determining if x-rays are needed to rule out fractures, and furthermore with controlling inflammation and increasing stability post injury. Balance and stability training can also be recommend to prevent further injury.

Prevention

The best way to prevent ankle injuries is to ensure ankle stability. although it is difficult to change the stability of your ankle ligaments it is possible to train the surrounding muscles to help with stabilization. Try incorporating balance exercises into your routine with the use of a bosu ball or a balance disc.

During hikes remember to watch for signs of fatigue and choose the right pace for your capabilities and the terrain. Another important point is to wear the right footwear for the hike of choice. Uneven terrain generally require a shoe with a harder sole and more ankle support. If you are looking for further support consider coming in for a pair of custom orthotics.

Knee injuries

Knee injuries are most commonly seen on the decent of hikes. As you are descending the musculature surrounding the knee is responsible for slowing your momentum. Your patella tendon is just below the kneecap and acts to attach the quadricept muscle group to the lower leg. This is where most people will begin to feel pain while descending.

Chiropractic Care

Chiropractic care can help you rehabilitate a current or previous knee injury taking you through a step wise progression of strength and stability while also regaining range of motion. Moving forward prevention is also a key component of chiropractic care

Prevention

Similar to the muscle itself as you load a tendon that tendon will become stronger. When choosing a hike try to work your way up in difficulty. If you haven’t hiked in awhile or are just getting into hiking consider implementing a training routine involving squats, lunges and stability exercises to condition the muscles and tendons in your knee.

Remember to always stay in control when descending and do not let your momentum push your body weight too far in front of you.

Low back pain

Low back pain can be a result of many causes. It may be linked compensation due to lack of mobility in your lower limb, poor footwear or foot mechanics, or an ill fitting backpack.

Chiropractic Care

Low back pain responds well to chiropractic care. Releasing joint restrictions and tension throughout the low back are what chiropractors are most well known for. What some people may not realize is that chiropractic care can help increase lower limb mobility and foot mechanics. Custom orthotics and a biomechanical evaluation can also be done at Peak Health Chiorpractic.

When it comes to packing your bag here are a few tips:

• buy a backpack that fits you and feels comfortable

• ensure that there are waist straps to hold the load of the backpack close to your back and disperse the load evenly across your body

• When packing your bag ensure that the heavy items are packed closer to your back with lighter items further away, so there is no long lever for the heavier items.