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A walk in nature walks the soul back home.

Updated: Aug 21, 2019

- Mary Davis


Hiking - The outdoor activity of going for long walks in natural environments, especially in mountainous or other scenic terrain.

4 Physio tips for hikers to prevent injuries


1. "Carry as little as possible, but choose that little with care." - Earl Shaffer

Get shoes that fit well. This ensures that you can wear it for a prolonged as you cover long distances in comfort, reducing chances of injury due to fatigue. A good shoe also helps with ankle support, stability (read: balance) and ground grip. Of course, nothing gives ankle support like consistent ankle stretches and strengthening.

Recommended brand: Salomon

Shoes: ankle support, stability & ground grip. Recommended brand: Saloman


2.

Glutes: to provide hip stability & gluteals, helps to improve lower limb control & prevent knee injuries

https://www.healthline.com/health/exercise-fitness/what-muscles-do-squats-work

https://bearfoottheory.com/hiking-101-tips-for-beginners/

3. Turn body at an angle while going downhill (side stepping) if knee is unstable. Prevent knee injuries or manage existing injuries

4. Activate glutes: turn whole leg out when going up/downhill -> recruit hip stabilisers.



“It is not the mountain we conquer, but ourselves." - Sir Edmund Hillary

“The journey of a thousand miles begins with a single step.” - Lao Tzu

https://www.huffpost.com/entry/how-taking-a-hike-can-mak_n_5584809?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tLw&guce_referrer_sig=AQAAAMSpxjDrLV8P-NH8Ur-AOqGum44KdmYo2ITV01GV-Ie5T0QyTYGGIZXP3RybEqQ7qIY-6AkG9muAxd-LKgE8kfCrEqNgUn4Bk79FPr3FolGIvVTK9syiwJ0KKyxavIJGaCvrfkkmAuipwx-JsmrZM5ocd9P6HNqbA8zznqgc6ZCz

https://rockchucksummit.com/hiking-101-beginners-hiking-guide/

https://www.rei.com/learn/expert-advice/hiking-for-beginners.html


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