Much of the beauty of living in Central New York is the proximity to numerous hiking trails, hills, and mountains. These adventures do carry some risk, so here are Upstate Orthopedics’ SIX tips to help you enjoy your time outside.
1) Take on challenges that are appropriate for your fitness level. There are all types of trails to meet your hiking interests, from flat and paved paths, to steep and rocky hills. Choose wisely!
2) Plan your hike and be ready for emergencies. Tell another person your plan, have a way to communicate, and carry an emergency kit with gauze, bandages, sling, and splint(s).
3) Wear quality hiking shoes or boots. These should be comfortable and supportive to the feet and ankles, with shock absorption, good traction, and a soft, flexible sole.
4) Consider using hiking poles. These can help distribute body weight to your arms and upper body, reducing some demand on your knees and lower body.
5) Don’t use your knees to “brake” when descending. Try to “go with gravity” for a soft descent and don’t allow your knees to lock. This reduces shock through your joints and is less aggressive for your knees.
6) Keep your backpack light. Carry only your necessities and keep the pack as light as you can.
If you experience an injury while out on the trails, or have pain that is stopping you from enjoying the journey, our providers at Upstate Orthopedics may be able to help. Click here to request an appointment.
