Be Trail Ready

As promised, part 2 of our series on hiking. This article will feature key stretches before you hit the trail and tips on maintaining stability and avoiding injury on various terrain.

Stretch, Reach, Squat

Warming up the body with a few minutes of walking followed by some simple stretches help prime the body for the trail ahead.

• Belt Stretch: Opens the chest, shoulders and upper back. Holding a belt with your hands wide apart, inhale and reach your arms over your head and behind . Repeat 8 to 10 times.
• Side Stretch: Promotes deeper breathing and core strength. Reach both arms up and lift your rib cage away from your pelvis. Hold for 5 to 8 breaths.
• Standing Pigeon: Strengthens ankles and knees, opens hips. Cross your right ankle over your left knee and bend the knee deeply , as if sitting in a chair. Hold for 5 to 8 breaths. Use the back of a chair to maintain balance. Be sure to keep hips back, don't allow the knee to go past the toes.
  

The Ups and Downs

Going Up

• Set a realistic pace: Common mistake of hikers is pushing themselves too hard, too fast.
• Lead with your upper body: Lean slightly forward toward the hill and keep your shoulders directly over your leading foot. Straightening your rear leg is easier then trying to pull your self uphill by your hamstrings.
• Take short strides: Big steps strain the quads and hamstrings. Stepping past your hip will overwork your hamstrings and wear you out quickly.

Coming Down

• Think vertical: Walk with your head, shoulders, hips, knees and ankles stacked on top of one another.
• Head straight down: While zig-zagging down a trail is a good idea for extremely steep terrain, its best to point your feet directly downhill.
• Stride right: Go easy on your legs by shortening your stride and picking up your feet quickly, as if you were on walking on hot coals, this lowers the impact.
• Soften the Knees: Don't lock your knees coming down; it puts a tremendous strain on them as well as your lower back.

I hope you have found something here to take home and use in your summertime trail adventures!

Information references by Kate Hanley of Mind+Body Magazine and Danny Dreyer, founder of ChiRunning and ChiWalking , May 2010 p.86