Introduction
We will continue our next Expedition Performance Education Series with an accessible activity for various levels of fitness - hiking! We’ll be using this series to cover the introductory topics of:
-Typical timeline to prepare for appropriate fitness
-Injury patterns at ankle and hips due to overuse and falls
-Strength exercises to improve endurance and balance
-Mobility routines to feel good heading out and promote recovery
-Workload management
-Choosing the right equipment
-Hydration and nutrition with an emphasis on safety
-Accessibility programs
Time To Train
Hiking as a means to adventure, exercise, and explore has drastically grown in popularity with over 312 million visitors to USA National Parks recorded in 2022. Though this is a sport with relatively low impact, the ceiling for challenge is very high.
In one study by Crusch, et al., the injury rate of through hikers on the Appalachian Trail were investigated. “Respondents who stated they did not train before the hike were more likely to report an MSK injury (80% vs 58%, P<0.001), an overuse/chronic injury (42% vs 26%, P<0.001), medial tibial stress syndrome (17 vs 10%, P=0.011), a lower extremity stress fracture (5 vs 2, P=0.036), or Achilles tendon pain/injury (18 vs 11%, P=0.019).” Of course, this long-distance trek will differ from the average person’s outing. But even for this sort of challenge, “In response to questions about training regimen, 13% (n=168) reported they did not train before starting the hike. Less than one-third of participants reported doing strength training (26%, n=338), stretch/yoga (19%, n=249), or endurance training (26%, n=338).”
This article demonstrates that there is appropriate room for development for all participants to improve their experiences and increase value of their own expeditions.
Injury Incidence:
Hiking is a relatively low risk activity in terms of injury, one of its best qualities for ease of access. But like all exercise, there are some risks of which to be aware.
Risk of injury onset increases with fatigue (or length of activity), additional weight of body or equipment, and if an individual has had a previous history of injury.
Each of these are modifiable qualities that can be addressed with proper preparation though. Utilizing appropriate strength and balance/stability training months before a large trip and using build up routes will improve the chances for success at a goal route.
Strength Training
Strength exercises are essential to develop postural awareness and tackle challenging terrain.
This strength routine can be performed 2-3 days per week in the early phases of training to develop foundational muscular control:
- Single Leg Dead-Lift: 3x10/leg
- Lateral Steps: 3x10/leg
- Single Leg Heel Raises: 2x10-15/leg
- Front Plank with Hip Extension: 2x10/leg
- Double leg bridge: 3x10-15
Postural Control for Hikers
Balance responses occur most readily at the ankle, hips, and knees. Utilizing external support can drastically improve outcomes, but internal control is essential for longer hikes and challenges.
Perform each of the following exercises for 1-2 rounds and each for 30-60 seconds. The emphasis should be on slow control while moving through the lower body and increasing rate and intensity through the torso and upper body.
-Hip hike
-Hip ABCs
-Standing balance with gaze stabilization
-Standing balance with visual tracking
Looking for more information on trail performance or injury prevention? Contact us!
Reference:
Chrusch A, Kavin M. Survey of Musculoskeletal Injuries, Prehike Conditioning, and On-Trail Injury Prevention Strategies Self-Reported by Long-Distance Hikers on the Appalachian Trail. Wilderness Environ Med. 2021 Sep;32(3):322-331. doi: 10.1016/j.wem.2021.04.004. Epub 2021 Jul 21. PMID: 34301477.
Stoltzfus KB, Arvanitakis AV, Kennedy LM, McGregor KR, Zhang B, Hu J. Factors Associated with Musculoskeletal Injuries While Hiking with a Backpack at Philmont Scout Ranch. Wilderness Environ Med. 2022 Mar;33(1):59-65. doi: 10.1016/j.wem.2021.11.010. Epub 2022 Jan 20. PMID: 35067448.
