Correct posture for hiking
By Song Sang-ho
As the weather gets warmer, many people go hiking. This is very good exercise to strengthen the muscles in the back, abdomen, thighs and calves. It is a multi-purpose work out because it strengthens basic fitness while you breathe in fresh air, helping you both physically and mentally.
However, if you have arthritis, you should consult your doctor before going on a hike. Hiking is not highly recommended for patients with arthritis because existing pain can be aggravated. The pressure and load from climbing up a slope can be directly delivered to the knees, worsening arthritis. Trails with steep slopes and many stairs are especially undesirable for arthritis patients.
We feel the warmth of spring in the city, but it is still chilly in the mountains. When there is a big temperature difference, blood circulation is not smooth, and this aggravates pain in the joints. Injury risks can also increase because muscles that were not used during the winter are being used. Injuries usually take place on downward paths. As the upper body tilts back and the feet get slippery, one accelerates: you bump into trees or rocks. In this case, the knees or ankle joints carry an excessive load, leading to tendon sprains or inflammation.
If you feel pain in the knees or joints while you’re hiking, it is important to go see a doctor and get proper treatment as needed. When a lesion is swollen, people often regard it as simple bruising, and thus don’t seek out proper treatment. This, however, can damage the joints, especially when the injured area is left untreated because the patient thinks he or she is young. A typical knee injury is a “meniscus tear.” If the tear is left untreated, secondary cartilage damage is induced, which can lead to degenerative arthritis. Early treatment and prevention are very important.
In order to prevent injury, wearing proper clothes for mountain climbing is very important, even for small and low hills. Choose hiking shoes that give firm support to your ankles, and wear many layers of clothes to keep yourself warm.
Be very careful about walking. If bodyweight is shifted onto the front of the feet while walking, Achilles tendons and leg muscles get tired and you quickly become exhausted. It is better to use your entire sole to step securely on the ground to walk. When climbing up a mountain, the center of gravity shifts backward. Hence, bend the upper body and take short strides when walking. Carrying excessively heavy backpacks can also increase the load distribution on the joints, so keep your bags light.
Special attention is needed when climbing down the mountain because about three times the load weighs on the knees compared to travel over flat land. It is recommended that arthritis patients use canes or sticks because this can disperse the impact. Walking down slowly with short strides can decrease the weight on the knees. Tighten shoe laces to prevent the toes moving to the front of them.
Patients with arthritis should consult their doctors, and start by walking up a moderate incline that is no longer than three kilometers. Those who had joint replacement surgeries can also go on to enjoy an easy hike if they complete a systematic rehabilitation treatment. Consultation before hiking is mandatory.
All exercise has merits and demerits. Exercise is essential to keep the body healthy. However, sufficient preparation is needed before going on a hike in order to prevent any damage. Do not forget to stretch before going on a hike. Well prepared exercises will bring you better outcomes.
Famous mountains in the country overflow with mountain hikers on the weekends as the weather gets warmer. It is good to climb mountains for meditation when your mind and head are confused and uneasy. Getting out of the city and appreciating Mother Nature can help you relieve stress and prevent depression. How about going on a hike to a nearby mountain this weekend? A small break can give great comfort amid the trials of daily life.
The writer is the president of Wellton Bone & Joint Hospital.