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Hiking Tips How to Walk in the Woods It is said
that ‘the journey of a thousand miles begins with a single step’ but
what if that step is a steep muddy trail or crossing a moss covered log
fording a melt water creek? Hiking
in the woods is not always as simple as it sounds.
Sure if you want to lace up the sneakers and hike around Central
Park it may be that simple, but to truly define and refine hiking you need
to start with your footwork. Proper
walking techniques while on the trail can increase endurance, reduce
fatigue, and lessen the chance of injury which over all will make that
thousand miles quite a bit easier. When
we walk on the sidewalks of our hometowns we generally travel over even
concrete, reasonably graded hills, uniform staircases and level walkways;
all clear of dirt, sand and mud. On
the trail none of these ideals exist, so we need to change the way we
approach trails and use our minds as well as our feet. Steep uphill: The
biggest mistake people make when climbing the hills is to get up on their
toes. Keep your heels down,
this will stretch out your calf muscles and Achilles tendons, reducing
cramping and strains and it will keep all or most of your boots soles on
the ground where they belong and more sole = more traction.
Slow your pace by shortening your steps, don’t try to race up the
hill, you’ll just tire quicker. Think
of it as dropping your car into low gear, more power to climb, for the
steepest hills you almost want to walk heel to toe. Steep downhill: As with
uphill, shorten your stride, slow the pace.
Bend your knees slightly to lower your center of gravity downward
but not back. To much leaning
back will see your feet sliding out because your weight will be behind
you, not over your boots where it should be.
Done correctly you’ll find the quadriceps or upper leg muscles
taking the brunt of the load, big muscles = a stable balanced descent. Sometimes it seems turning your feet at an angle to the trail
will help but this will only increase your chances of rolling over on your
ankle. Keep your toes pointed
down for the best grip and stability.
Most hiking boots are designed to have dirt and mud build up behind
ridges on the soles and thus work best pointing straight ahead. Off-angle or Traverses: Often a
trail paralleling a slope or ridgeline will angle down on one side.
Usually leaning the upper body a little more over the uphill foot
can help but for some awkward sections it may be easier to turn the feet
sideways so the toes point down the off angle and then sidestep the trail
for a short distance. This
extreme is rare and only for serious odd angles, washouts or more often
foot bridges and boardwalks that may have settled on one side. Rocky (uneven) Trail/ Crossings: When
rocks and tree roots stick up out of the trail it is once again time to
slow down. A little more care
and focus will see you through. Keep
eyes focused a few feet ahead of you and look through or past obstacles,
looking at them will usually promote walking
into them. The same can be
said for log and bridge crossings, focus on the log a few feet ahead and
walk with an even pace, don’t look down into the water as it can cause
disorientation. Lastly, cross
one at a time, two or more people on a log can cause it to bounce or sway. Slippery when wet: It’s easier for your boots to grip wet dirt or mud than wet rocks and roots. Mud can still be slick however, so slow down a bit. Besides boots were made to get muddy. Try to pick trails that have fewer rocks and other obstacles if you know there is a good chance of rain or snow. When you’re out on a multi-day trip however you don’t always have that luxury. These are just a few hiking techniques to help you on your way. Working on these will bring you a better all round experience and will give you a solid base with which to approach other trail situations you may encounter. ------------------------------------------------
Source: Journal of General Internal Medicine August, 1998;13:549-555 ANTIPERSPIRANT PREVENTS BLISTERS AFTER HIKE Planning a hike but worried about blisters? Consider applying antiperspirant to your feet for several days beforehand. US Army medical researchers tested their theory that shoes or boots rubbing against moist skin produce greater friction -- and blisters -- than the same friction against very dry or very wet skin, by enlisting the help of more than 600 cadets at the US Military Academy, West Point, New York. Some cadets received a 20% solution of aluminum chloride hexahydrate -- common ingredients in antiperspirant. Others received a placebo. All were instructed to apply the solution to their feet for five consecutive evenings. Then all were sent on a 13-mile hike. About 6 hours later, all cadets removed their boots and researchers examined their feet. Their conclusions? The cadets who used the antiperspirant on their feet had less than half as many blisters as those who did not. But the antiperspirant group were also much more likely to report other types of skin irritation. COMMENT: For all you hikers out there, this is a reasonable suggestion. However, I would absolutely NOT recommend any aluminum products as they are toxic and can lead to a variety of problems down the road. I would recommend washing the feet with a good soap and then applying some white vinegar. You can add a couple of drops of any essential oil if you like. Want some more information? Check these links: How to buy hiking boots; Outdoor gear/clothing; Hiking Levels at Mountain Trek; Hiking tips; Hiking Trails at Mountain Trek.
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