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 Home :: Trail Mix :: Hints For Happy Hiking |
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HINTS FOR HAPPY HIKING HIKING BOOTS are advisable for any hike, which passes over rough, uneven terrain. They provide protection and support for the feet and ankles, help keep your feet dry in wet, marshy areas and give traction on wet rocks, hills and uneven surfaces. Look for boots that have a good, lugged (deep pattern) sole. Leather boots cost more ($100 and up) than fabric ones but last longer and are sturdier. The more stitching a boot has, the more places there are for this stitching to give way and let in moisture. Boots should be high enough to cover, support and protect your ankles. Don't wear them for the first time on a hike! Break them in by wearing them around the house, in the local shopping mall, over to the park etc. Look after them by washing off the mud after each hike, leaving them to dry overnight then brushing them with shoe polish if they are made of leather - this will keep them in good condition and make them the envy of other hikers who don't bother to clean their boots! PACKS should have padded straps to prevent them digging into your shoulders and be big enough to carry the items listed below. SOCKS - Wear 2 pairs with hiking boots - a thin pair (polypropylene or acrylic) to wick moisture away from the feet, and a thick, woolly pair to absorb this perspiration and provide cushioning. WHAT YOU SHOULD TAKE ON ANY HIKE - sweater, rainwear, litre-size water bottle, bug repellent, hat, gloves and several supermarket-type plastic bags (to sit on at lunch, to carry any garbage left over from your lunch, to keep items dry in your pack when it rains etc.) Keep a spare T-shirt in your pack and change into it if your original one becomes wet with perspiration or from a sudden shower. ALWAYS LOOK BACK! Whenever you get up from sitting on the ground at lunch or at a rest stop, look back to ensure you have not left behind your hat, sunglasses, camera etc. DURING THE HIKE, keep an eye on the trail markings. If you don't see any for several minutes, you may well have missed a turn and are rapidly becoming lost. In that case, TURN AROUND and retrace your steps until you find the trail. If you should visit the "Washroom in the Woods", please take off your pack and leave it on the trail or in the vicinity of the group at a rest stop. Then we'll be aware that you have left the group and will await your return before moving on. PREVENT SORE AND ACHING MUSCLES by stretching after and during the hike. Vigorous activity like hiking causes lactic acid to build up in the muscles. Stretching after the hike squeezes this acid out and helps prevent you feeling stiff and sore next day. Some suggested stretches are shown below. It is not wise to stretch before the hike when your muscles, ligaments and tendons are cold - you could easily injure yourself. Wait until the first rest stop when you will have warmed up sufficiently to do some of these stretches:  Hip Stretch (for hip flexor). From a kneeling position, bring right foot forward until knee is directly over ankle; keep right foot straight. Rest left knee on floor behind you. Leaning into front knee, lower pelvis and front of left hip toward floor to create an easy stretch. Hold for 10 to 30 seconds, then switch legs and repeat.
 Spinal Twist (for back and sides). Sit with right leg straight out, and left knee bent, with left food placed on the outside of right knee. Bend right elbow and place it on outside of upper left thigh, just above knee, to keep that leg stationary. Place left hand behind you, slowly turn head to look over left shoulder, and twist upper body toward left arm. Hold for 10 to 30 seconds. Switch sides and repeat.
 Thigh Stretch (for hamstrings). Lie on back with both knees bent. Grasp behind the right thigh with both hands and pull toward chest. Slowly straighten leg, keeping foot relaxed. Hold for 10 to 30 seconds, then lower leg. Switch legs and repeat.
 Thigh Stretch (for quadriceps). Placing left hand against wall for balance, grab right ankle with right hand and pull gently toward buttocks for 10 to 30 seconds. Do not arch back. Switch sides and repeat.
 Lumbar Stretch (for lower back). Lying on back, clasp one hand under each knee. Gently pull both knees toward chest, keeping lower back on floor. Hold for 10 to 30 seconds, relax, then repeat.
 Calf Stretch (for gastronemius and soleus muscles). Stand 2 to 3 feet from a wall, with feet perpendicular to wall, and lean against it for 10 to 30 seconds. Keep feet parallel to each other; make sure rear heel stays on floor. Switch legs and repeat. Variation: keep rear knee slightly bent during stretch.
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Tel: (416) 445-2628 Fax: (647) 439-2628 |
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