When the weather warms up, taking to the Colorado hiking trails is a favored pastime by many. Surrounding yourself with nature is a great way to take a step back from the stresses of life and find the beauty in what’s around you. However, hiking can be more intensive than many people expect, which opens the door to potential injury.
From uneven grounds to overexertion, hiking can pave the way for joint and spine injuries. Being aware of this is the first step toward preventing them.
Hiking-Related Joint and Spine Pain
There are both internal and external causes of hiking-related pain.
Starting with the external sources, hiking trails are very often uneven, which can cause a few problems. For your back, this uneven ground can exacerbate poor posture, which can then lead to back pain. The uneven ground also increases the risk of twisting an ankle, which could cause problems in the ankle as well as the knee when the leg twists unexpectedly.
Many people also choose to hike with a backpack, but if the backpack is too heavy or poorly positioned, it can cause undue stress on the muscles of the spine and shoulders, resulting in pain and, in some cases, injury. For example, a backpack that is too heavy may compress the spinal discs.
Hiking itself and the muscle groups that it targets can also lead to pain. Specifically, hiking works a finite set of muscles and neglects others. Over time, this can cause the body to overcompensate for these weak muscles, which can put additional strain on the shoulders and back. Additionally, overusing these muscles and joints, such as through regular hiking during the summer, can lead to inflammation, strain, and other potential injuries.
Preventing Hiking-Related Injuries this Summer
If you’re itching to hit the hiking trails this summer, be sure to take the necessary precautions to ensure you don’t cut the hiking season short due to an injury.
Gear Up (Properly)
When it comes to preventing injuries while hiking, choosing the proper gear is crucial.
First, ensure that you’re wearing hiking shoes. They offer more stability and support than other footwear, reducing the burden your back withstands while also preventing twisted ankles due to an uneven ground.
If you choose to hike with a backpack, ensure it is well-fitted with padded shoulder straps and a supportive hip belt, which can help take some of the load off your shoulders and keeps the backpack’s weight closer to your center of gravity. Doing so allows you to maintain better balance.
Finally, consider using hiking poles, especially if you’re hiking over especially uneven terrain, since they offer stability and help take even more strain off your back and shoulders.
Train
Rather than jump into long hikes, condition your body to handle this activity’s physical demands. Strength training, stretching, and balance exercises can all be valuable when hiking, so use your time off the trail to prepare your body for the hike.
Injured While Hiking? Get Help at Orthopedic Associates
If you find yourself injured after hiking, let the experts at Orthopedic Associates help you. Dr. John Wallington specializes in non-operative spinal medicine, and Dr. Ryan Caufield is available should you need a hip or knee replacement to bring your joints back to optimal functionality. The sooner you come in, the sooner we can treat the injury and get you back on the trail.
