Health & Fitness
6 Simple Tips To Avoid Injury While Hiking This Fall
Grab the right gear, set aside time for a warmup and listen to your body to reduce the likelihood of strains, pulls or tears.
Fall is the ideal time to get outside and enjoy a hike. But before you venture into the great outdoors, you’ll want to take proper precautions to help keep yourself safe every step of the way.
If you do get injured during your hike, Summit Health Orthopedics is here to help. Summit Health’s orthopedists can assess and treat a variety of musculoskeletal injuries and conditions, so you can get back to the trails as quickly as possible.
Below are six steps you can take to reduce the risk of injury during your next autumn hiking adventure.
1. Warm Up And Cool Down
Whether you’re headed on an all-day adventure or a shorter hike, start with some gently-paced aerobic exercises to prepare your body. Once you’ve gently warmed up with an activity, stretch your body — including your calves, hamstrings, lower back and upper body — slowly, holding stretches between 10 to 30 seconds.
Stretching improves flexibility, boosts your heart rate and blood flow and helps reduce the risk of injury by allowing your body to adjust gradually to increased activity. However, you should only stretch after warming up and avoid bouncing during stretches to prevent injury.
At the end of your hike, and once you’ve caught your breath, spend a few minutes with cool-down stretches — such as floor stretches — to signal your body that it’s time to recover.
2. Pace Yourself
Once you’ve adequately stretched and prepared your body, begin at a gentle pace and slowly ramp up the intensity. For example, start on flat terrain rather than immediately tackling steep inclines. Try to synchronize your breath with your stride and take it easy during the descent to reduce the impact on your joints.
The time spent easing into your hike may vary depending on your fitness level and target intensity. Pay attention to your body’s signals to ensure you aren’t pushing yourself beyond your limits. Neglecting to pace yourself can lead to overuse injuries, which often develop gradually in areas like elbows, shoulders, hips, knees and wrists through repetitive motions.
Jumping into a high-intensity hike without proper pacing strains your body, and can cause problems like numbness, swelling and reduced range of motion. Plus, overexertion can cause fatigue to set in faster. If you suspect an overuse injury or experience similar discomfort, a Summit Health Orthopedics provider can assess the problem area, determine whether treatment is needed and make recommendations for any next steps.
3. Stay Hydrated
While fall introduces more comfortable hiking weather, the cooler temperatures don’t mean you can neglect staying hydrated. Dehydration is more likely to occur during physical exercise, which can be dangerous and damaging to your body.
Start hydrating well before you hit the trail. Choose your drinks carefully the night before, avoiding alcoholic drinks and other beverages that cause dehydration. On the day of your hike, drink at least one to two cups of water beforehand.
During your hike, drink water regularly, even if you don’t feel thirsty. According to the American Academy of Orthopaedic Surgeons, your body doesn’t indicate it's thirsty until you’ve lost roughly 2 percent of your body weight. However, your body’s performance will likely be impacted at this point.
After your hike, continue to replenish your body with water and nutrient-rich foods.
4. Have The Right Gear
Prepare for your hike by bringing the right gear, keeping in mind the duration, climate and terrain. Choose breathable, moisture-wicking and durable clothing, including long sleeves and pants. Wear light layers, like a comfortable shirt and weather-proof jacket, and a hat to shield the sun’s UV rays.
If you’re hiking more than twice per week, the American Academy of Orthopaedic Surgeons also recommends proper hiking footwear. Hiking shoes and trail runners offer a comfortable, lighter shoe that provides the right grip on mixed terrains. Hiking boots, while heavier, offer a more durable option with greater protection for longer treks. Pair your shoes with tall, quick-dry athletic socks — ideally wool — to stay warm, comfortable and protected from the elements.
In addition, consider using a pair of hiking poles or a walking staff for flat terrain to keep a steady pace and stabilize yourself on the trail. This reduces stress on your body and keeps you safer by providing better grip and balance.
5. Listen To Your Body
Stay in check with your body throughout your hike, and watch for signs of strains, pulls, tears and other potential injuries. Warning signs include pain when putting pressure on or touching a specific area and swelling. Avoid pushing yourself beyond your comfort level, and stop if your actions are causing immediate pain. Continuing could result in more serious, long-term issues that may require physical therapy and even surgery in extreme cases.
If you’re dealing with an existing injury, consult a medical professional — like those available at the Summit Health Orthopedics Department — before your adventure to create a specific care plan that accommodates your needs. This may include using specialized equipment, training and strengthening your body beforehand, as well as opting for less strenuous trails.
6. If You’re Injured, Use The RICE Protocol
Despite proper precautions, accidents can still happen. If you get injured while on the trail, follow the RICE protocol (rest, ice, compression and elevation):
● Take the pressure off the impacted area and let it rest, ceasing any activity.
● Apply ice packs to the area once every couple of hours — ensuring there’s a towel or other fabric between your skin and the ice pack — leaving it on for about 15-20 minutes per application.
● Wrap the area to reduce swelling. Avoid compressing too tightly, as this can lead to throbbing or numbness in the area.
● Elevate the impacted area to be even with or higher than your heart.
If the RICE protocol isn’t helping to alleviate pain, seek medical attention if possible. In the event of a musculoskeletal injury, Summit Health’s professionals can help identify your injury and handle the right procedures to ensure you heal and get back to feeling your best fast.
About Summit Health Orthopedics: Summit Health Orthopedics offers high-quality care for patients across New York and New Jersey. The department provides surgical and nonsurgical interventions for various musculoskeletal conditions, rooted in the latest research as well as your personal needs, goals and lifestyle. No matter your plans for the fall season, Summit Health Orthopedics can help you manage any injuries and get back to your activities as soon as possible.
