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If you’re like most Phoenicians you probably enjoy taking your
exercise outdoors with an adventurous hike. Camelback Mountain Sports
Medicine and Rehabilitation would like to share some tips for making
the most of your hiking experiences. Whether you're hiking the Grand
Canyon or Squaw Peak, find out the distance, terrain and elevation
of your hike. Know your ability and be prepared for the hike you plan
to embark on.
The best way to prepare for a hike is improving your general fitness
level. It is important to increase your cardiovascular capacity.
Walking and cycling with varying intensities and elevations can
simulate your hiking terrain. Strengthening exercises for the quadriceps,
hamstrings, hips and calves will help to prepare you for the steep
terrain.
Warm-up with a 5 minute walk to the trailhead before beginning
your hike. Remember to stretch the major muscle groups involved
in hiking. If you are wearing a backpack it is wise to perform back
and upper extremity stretching as well.
Prevent injuries and dehydration by taking frequent breaks and
drinking plenty of water. Clothing should be comfortable and breathable.
It is essential to dress with layers to adjust to the changing weather
conditions in Arizona. To be a prepared hiker one must carry:
- Plenty of water (1 quart of water for every 5 miles and every 1000
feet of elevation change)
- Small first-aid kit (tweezers, aspirin, and moleskin)
- Food (nutritional energy bars, crackers, trail mix, sandwiches,
dried fruit)
- Sun gear (hat, sun glasses, sunscreen, lip balm)
- Miscellaneous items (lighter, compass, bug repellent, flashlight
and batteries, T.P., Ziplock bags, Swiss army knife)
The most common hiking injuries include blisters, knee and ankle
injuries. Appropriate foot ware includes hiking boots. They provide
some ankle support, traction, and weather protection, but cannot
guarantee an injury free hike. Hike in controlled manner downhill
and on slippery terrain.
Tips for Safety When Hiking
Remember to always leave word with someone reliable regarding your
start time, destination, and estimated time of return. Be primed
for weather changes. As the monsoon season approaches be prepared
for flash floods in dry washes and descend from higher elevations
to avoid lightning. Leave valuables at home, noting the next safest
place is probably the trunk of your car. Have a map handy so you
don't get lost and a cell phone for communication if needed.
Whether you are hiking alone or with others, concentrate on the
journey, not just the destination. Hike at your own pace. Explore
something new. Enjoy the scenery. Hike for your health.
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