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1. How to Prevent Hiking Injuries<\/span><\/h2>\n <\/p>\n
There are many things that you can do before and after a hike to help reduce the risk of injuries.<\/span><\/p>\n <\/p>\n
Warm Up and Cool Down:<\/span><\/i><\/h3>\nIt is important to make sure that you warm up<\/a> prior to starting your hike.\u00a0 A dynamic warm up has been shown to be an effective way to warm up before exercising.\u00a0 A dynamic warm up is one where you move your body through a series of stretches.\u00a0 This is different from static stretching which involves holding one pose for a period of time.\u00a0 A dynamic warm up helps to increase blood flow to your muscles which helps prepare them for exercising.\u00a0 It also helps to gradually increase your heart rate and blood pressure.<\/span><\/p>\n <\/p>\n
After hiking it is important to perform a cool down.\u00a0 This can be done by performing static stretches, or holding different poses for a set amount of time.\u00a0 Static stretching can help to lengthen the muscles and prevent them from getting too tight after working out.\u00a0 This is best done immediately following a workout.\u00a0 Make sure you perform some stretches prior to getting in the car and driving home!\u00a0 Foam rolling or using a hand-held roller can also help after working out to reduce muscle soreness.\u00a0 Leave a roller in your car so you can massage your muscles before heading home from your hike!<\/span><\/p>\n <\/p>\n
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<\/h3>\nHiking equipment and Shoes:<\/span><\/i><\/h3>\nMaking sure that you have good equipment for hiking<\/a> is also important to help prevent injuries.\u00a0 If carrying a backpack, make sure the straps are tightened and it is not sitting too low on your back.\u00a0 Many hiking backpacks are also made with hip belts which can help decrease the weight of the bag on your upper back and shoulders and can be a great way to reduce back and neck pain while hiking.\u00a0 A well fitting pair of supportive shoes or boots can help to decrease ankle and foot injuries.\u00a0 Finally, hiking or trekking poles can be used to help maintain balance on uneven trails.<\/span><\/p>\n <\/p>\n
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<\/h3>\nCross Training:<\/span><\/i><\/h3>\nHiking is a whole body workout! \u00a0 Cross training can help to strengthen muscles that are needed for hiking while adding some variety into the repetitive movements your body is performing. \u00a0A physical therapist can help set up an individualized exercise program that targets the most important muscle groups. \u00a0Your PT can also help you choose a healthy mix of cross training activities. \u00a0Building strength and endurance through cross training can help reduce the risk of injuries.<\/span><\/p>\n <\/p>\n
![\"Cross](\"https:\/\/www.girlfitpt.com\/wp-content\/uploads\/2022\/10\/6.png\")
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2. What to Do If You Have a Hiking Injury<\/span><\/h2>\n <\/p>\n
If you are experiencing pain with hiking, physical therapy can help!\u00a0 During an initial evaluation, your physical therapist will look at many important components of your movement, including your posture, muscle strength, and balance.\u00a0 They can also look at muscle tightness and how your joints move.\u00a0 Plan to bring your hiking backpack to an appointment so your physical therapist can help to adjust the straps to a good position and check your posture with the additional weight of your pack.\u00a0 Based on what is found during your initial evaluation, a physical therapist can then help to guide you through exercises to help build strength and get you back on the trails you love!<\/span><\/p>\n <\/p>\n
For more information on how Girl Fit can help with pain related to hiking, or to schedule an appointment, you can email us at office@girlfitpt.com<\/a> or you can call the office at 617-618-9290 to set up a physical therapy evaluation<\/a> or wellness visit<\/a> with one of our physical therapists<\/a>.\u00a0<\/span><\/p>\n <\/p>\n
<\/p>\n
Warm Up and Cool Down:<\/span><\/i><\/h3>\nIt is important to make sure that you warm up<\/a> prior to starting your hike.\u00a0 A dynamic warm up has been shown to be an effective way to warm up before exercising.\u00a0 A dynamic warm up is one where you move your body through a series of stretches.\u00a0 This is different from static stretching which involves holding one pose for a period of time.\u00a0 A dynamic warm up helps to increase blood flow to your muscles which helps prepare them for exercising.\u00a0 It also helps to gradually increase your heart rate and blood pressure.<\/span><\/p>\n <\/p>\n
After hiking it is important to perform a cool down.\u00a0 This can be done by performing static stretches, or holding different poses for a set amount of time.\u00a0 Static stretching can help to lengthen the muscles and prevent them from getting too tight after working out.\u00a0 This is best done immediately following a workout.\u00a0 Make sure you perform some stretches prior to getting in the car and driving home!\u00a0 Foam rolling or using a hand-held roller can also help after working out to reduce muscle soreness.\u00a0 Leave a roller in your car so you can massage your muscles before heading home from your hike!<\/span><\/p>\n <\/p>\n
<\/p>\n
<\/h3>\nHiking equipment and Shoes:<\/span><\/i><\/h3>\nMaking sure that you have good equipment for hiking<\/a> is also important to help prevent injuries.\u00a0 If carrying a backpack, make sure the straps are tightened and it is not sitting too low on your back.\u00a0 Many hiking backpacks are also made with hip belts which can help decrease the weight of the bag on your upper back and shoulders and can be a great way to reduce back and neck pain while hiking.\u00a0 A well fitting pair of supportive shoes or boots can help to decrease ankle and foot injuries.\u00a0 Finally, hiking or trekking poles can be used to help maintain balance on uneven trails.<\/span><\/p>\n <\/p>\n
<\/p>\n
<\/p>\n
<\/h3>\nCross Training:<\/span><\/i><\/h3>\nHiking is a whole body workout! \u00a0 Cross training can help to strengthen muscles that are needed for hiking while adding some variety into the repetitive movements your body is performing. \u00a0A physical therapist can help set up an individualized exercise program that targets the most important muscle groups. \u00a0Your PT can also help you choose a healthy mix of cross training activities. \u00a0Building strength and endurance through cross training can help reduce the risk of injuries.<\/span><\/p>\n <\/p>\n
<\/p>\n
<\/p>\n
2. What to Do If You Have a Hiking Injury<\/span><\/h2>\n <\/p>\n
If you are experiencing pain with hiking, physical therapy can help!\u00a0 During an initial evaluation, your physical therapist will look at many important components of your movement, including your posture, muscle strength, and balance.\u00a0 They can also look at muscle tightness and how your joints move.\u00a0 Plan to bring your hiking backpack to an appointment so your physical therapist can help to adjust the straps to a good position and check your posture with the additional weight of your pack.\u00a0 Based on what is found during your initial evaluation, a physical therapist can then help to guide you through exercises to help build strength and get you back on the trails you love!<\/span><\/p>\n <\/p>\n
For more information on how Girl Fit can help with pain related to hiking, or to schedule an appointment, you can email us at office@girlfitpt.com<\/a> or you can call the office at 617-618-9290 to set up a physical therapy evaluation<\/a> or wellness visit<\/a> with one of our physical therapists<\/a>.\u00a0<\/span><\/p>\n <\/p>\n
<\/p>\n
After hiking it is important to perform a cool down.\u00a0 This can be done by performing static stretches, or holding different poses for a set amount of time.\u00a0 Static stretching can help to lengthen the muscles and prevent them from getting too tight after working out.\u00a0 This is best done immediately following a workout.\u00a0 Make sure you perform some stretches prior to getting in the car and driving home!\u00a0 Foam rolling or using a hand-held roller can also help after working out to reduce muscle soreness.\u00a0 Leave a roller in your car so you can massage your muscles before heading home from your hike!<\/span><\/p>\n <\/p>\n Making sure that you have good equipment for hiking<\/a> is also important to help prevent injuries.\u00a0 If carrying a backpack, make sure the straps are tightened and it is not sitting too low on your back.\u00a0 Many hiking backpacks are also made with hip belts which can help decrease the weight of the bag on your upper back and shoulders and can be a great way to reduce back and neck pain while hiking.\u00a0 A well fitting pair of supportive shoes or boots can help to decrease ankle and foot injuries.\u00a0 Finally, hiking or trekking poles can be used to help maintain balance on uneven trails.<\/span><\/p>\n <\/p>\n <\/p>\n Hiking is a whole body workout! \u00a0 Cross training can help to strengthen muscles that are needed for hiking while adding some variety into the repetitive movements your body is performing. \u00a0A physical therapist can help set up an individualized exercise program that targets the most important muscle groups. \u00a0Your PT can also help you choose a healthy mix of cross training activities. \u00a0Building strength and endurance through cross training can help reduce the risk of injuries.<\/span><\/p>\n <\/p>\n <\/p>\n <\/p>\n If you are experiencing pain with hiking, physical therapy can help!\u00a0 During an initial evaluation, your physical therapist will look at many important components of your movement, including your posture, muscle strength, and balance.\u00a0 They can also look at muscle tightness and how your joints move.\u00a0 Plan to bring your hiking backpack to an appointment so your physical therapist can help to adjust the straps to a good position and check your posture with the additional weight of your pack.\u00a0 Based on what is found during your initial evaluation, a physical therapist can then help to guide you through exercises to help build strength and get you back on the trails you love!<\/span><\/p>\n <\/p>\n For more information on how Girl Fit can help with pain related to hiking, or to schedule an appointment, you can email us at office@girlfitpt.com<\/a> or you can call the office at 617-618-9290 to set up a physical therapy evaluation<\/a> or wellness visit<\/a> with one of our physical therapists<\/a>.\u00a0<\/span><\/p>\n <\/p>\n<\/p>\n<\/h3>\n
Hiking equipment and Shoes:<\/span><\/i><\/h3>\n
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Cross Training:<\/span><\/i><\/h3>\n
<\/p>\n2. What to Do If You Have a Hiking Injury<\/span><\/h2>\n
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