If you’ve suffered from back pain, you’ve probably been told that walking is one of the safest ways for you to rebuild your strength. That’s true if you’re on level ground, but when hiking, it’s necessary to take a few more precautions. We at Kosak Chiropractic in Fairfield do encourage our patients to get outdoor exercise; it allows patients to build Vitamin D as well as their muscles in their backs and hips. So we wanted to discuss some basic hiking safety tips and how to hike in a way that will maximize its benefits.
When hiking, you’ll need to have supportive equipment. Your shoes should provide arch support and fit snugly around your ankles, and they should be new enough to still have their treads. But even if you replace your shoes regularly, you should avoid hiking in wet or icy conditions, since slipping could damage your joints even if you catch yourself before hitting the ground. You might also want to consider getting trekking poles. If you carry a backpack, get one that rests on the center of your upper back without cutting off circulation to your arms, use the chest strap, and avoid filling it with more than you really need.
You’ll want to make sure you do dynamic stretches before hitting the trail, and that you do cooldown stretches afterward. But to really be in good hiking shape, you need to build your core strength during your other workouts, as well. If you’ve suffered an injury, we can discuss which exercises are safe for you, but bird dogging and planking are some of the most common. You can also reduce pressure on your knees by walking in a zigzag pattern when going downhill, instead of walking directly forward. If you’re still having problems, we can provide you with safe pain relief treatments including chiropractic adjustments, therapeutic massage, and electric muscle stimulation, and make a recommendation about whether you should try wearing a brace.
Kosak Chiropractic is located at 1252 Travis Blvd., Suite G, Fairfield, CA, 94533. To schedule an appointment, visit Kosak Chiropractic online or call 707-426-1111.