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Adventure Fit for Hiking!


With May officially here, so is the hiking season! To assist in keeping your body safe, injury free, and active, we have put together exercises to prepare for the hiking season, highlight the most common injuries, and tips to prevent an injury while hiking. Keep reading to find out more!


Common Injuries:

Ankle sprains and strains.


Exercises to Prepare:

Decline treadmill walking.

Airplanes.

Step ups to sprinter position.


Common Injuries

Knee strains and sprains.

ACL tears.

Meniscus tears.


Exercises to Prepare:

Leg extensions.

Hamstring curls.

Squats.

Wall sits.

Incline treadmill walking.

Lunges.


Tips to keep your adventure injury free:

• Warm up before hiking, dynamic stretching is a great option.

• Use a walking stick when going downhill and avoid locking your knees.

• Walk in a zig zag pattern when going downhill to reduce the pressure on your knees.

• Start with short hikes and work your way up to avoid overuse of the knees.

• Break in your shoes before the hike, wear moisture wicking socks and bring blister

packs.

• Drink lots of water to avoid dehydration.

• Apply sunscreen to avoid skin damage.

• Wear a hat to keep sun off your head and help protect from ticks.

• Pack a first aid kit, bear spray, and snacks. You never know what you may need!


If you have questions or want more tips on preparing for the hiking season, contact one of our Health & Fitness professionals today at personaltraining@heavensacademy.com


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