Learn find out how to put your finest foot ahead, actually.
There’s nothing like swapping concrete for vast open areas however an escape into the wild isn’t with out its challenges – round 30% of us expertise issues with our ft, both throughout a hike or after it. While that alone may be sufficient to cease you in your nature-loving tracks, a number of easy ideas and methods are all it takes to make sure your ft are having the identical quantity of enjoyable in your hike as you might be.Â
With that in thoughts, we’ve put collectively a information on find out how to put together your ft for an extended hike to minimise dangers and maximise the enjoyable.
1.      Have the suitable footwear
If you’re about to embark on a severe multi-day hike (assume the Larapinta Trail within the Northern Territory or the Cradle Mountain Track in Tasmania), then you’ll want to ensure you have footwear that’s up the duty. Sounds like a no brainer, however perhaps you don’t know what to search for?
Start off by checking the dimensions, width, depth and flex zone of your sneakers and take a look at them by going for a few coaching walks within the weeks main as much as your hike. Make a notice of any delicate or purple areas in your ft after the walks and correctly break in these areas.
2.      Test out your socks
Socks are nearly as vital because the shoe itself and making an attempt completely different mixtures earlier than you set off – and discovering one which works – can have a huge impact on the success and pleasure of your hike. Don’t know what we’re speaking about? Try some skinny socks, thick socks, toe socks, two pairs of socks and ones made out of wool and bamboo. You can thank us later.
3.      Cut your toenails earlier than your mountain climbing journey
Everyone ought to do that repeatedly anyway however reducing your toenails earlier than a hike is an enormous must-do. Nice and brief is the one acceptable size if you happen to don’t need them providing you with grief each time you are taking a step.
4.      Prepare for blisters
Blisters generally is a huge ache and sadly, they have a tendency to pop up throughout an extended hike, particularly if you happen to haven’t correctly ready for them or tried to forestall them in any manner. The first step is to pinpoint precisely the place you normally get blisters and go from there.
If you are inclined to get blisters simply, a podiatrist can run you thru some helpful prevention strategies, similar to blister patches and callus plasters that may be put into your sneakers to forestall your pores and skin from rubbing.
5.      Address any aches and pains beforehand
If you’re feeling any muscle fatigue or in case you have any joint niggles, handle them and ensure they’re not going to be an issue earlier than you begin your hike – even when they’re simply small as a result of it’s possible they’ll solely get greater with each kilometre you stroll.
The finest manner to do that is by seeing the suitable healthcare skilled and implementing any plans they gave you (stretching and strengthening workout routines). It may also be a good suggestion to choose up some tape and learn to correctly apply it do you have to sprain or pressure a muscle whereas strolling.
6.      Increase your agility ranges
Having a well-rounded collection of agility and adaptability workout routines beneath your belt will solely put you in good stead to your mountain climbing journey so it’s vital you are taking the time to be taught some earlier than setting off. These workout routines will provide help to strengthen all of the muscular tissues crucial for a bodily demanding hike (together with your foot, leg and core muscular tissues) and guarantee your physique is correctly ready for the problem.
These workout routines could embody:
–         Plantar fascial launch
–         Calf raises
–         Calf and hamstring stretches
–         Intrinsic foot workout routines
–         Pelvic ground/core workout routines
–         Step-ups and squatsÂ
7.      Learn find out how to stretch correctly
The final tip (however positively not least) is to learn to stretch correctly. Every morning earlier than you set off to hike the 20+ kilometres required of you that day, make sure you’re correctly warming up your muscular tissues. Not solely will this result in improved mountain climbing efficiency, however you’ll additionally cut back the prospect of joint/muscle ache or severe damage. Stretching can even assist enhance flexibility (together with the workout routines talked about above), making strolling throughout tough terrain simpler.
Some helpful stretches are:
–         Gastrocnemius stretch (decrease calf stretch)
–         Soleus stretch (decrease calf and achilles stretch)
–         Hamstring stretch
–         Standing hip stretch
–         Shoulder rolls
–         Inner thigh stretch
Congratulations! You made it to the top of this weblog so that you’re prepared to start your mountain climbing journey. Now all you need to do is decide the vacation spot and pack a bag. Happy mountain climbing!Â
CHECK OUT OUR RANGE OF WALKING & TREKKING SMALL GROUP ADVENTURES