PREPARING FOR SUMMER HIKING ADVENTURES

Central Oregon has an abundance of easy to technical hiking or backpacking routes. So dust off your boots and get ready for an adventure. Hiking is a terrific way to spend a day with friends or family, viewing new scenery, breathing the fresh air and getting a great workout all at the same time. Just like any other activity, you want to prepare your body for the task to reduce the chance of injury. Let your physical therapist guide you in how to get ready.

Strength and Flexibility
Hip, thigh and ankle strength are especially important in preparation for an enjoyable hiking experience. See the enclosed examples of exercises that will help you prepare your leg muscles. Stretching after your muscles are warmed up (hike 5-15minutes) or when taking a “refueling” break during your hike can help to prevent cramping or muscle strains. Consider using a walking stick or hiking poles for steep descents in particular if you have any knee discomfort as this will aide balance stability and assist your leg muscles in “controlling” your descent down a hill/trail.

Aerobic Conditioning
Hiking/backpacking daily energy expenditure can compare to elite cyclists, endurance runners and triathletes. While pacing your-self, the slow and long endurance of a good hike will tend to burn up to 60% fat. To prepare, a progressive aerobic routine would include walking or if you are ready to use an elliptical or stair climber type machine 15- 20min, progressing to 50-60minutes 3-5 times a week. Increase your duration gradually, about 5minutes/week. If you will be backpacking, beginning to use a 10-15lb pack while out walk/hike training is an excellent idea as well.

Hydration
You usually should plan on a minimum of 2 liters of water a day and you need to drink before you are thirsty and continue even after you don’t feel thirsty to prevent dehydration illnesses. You can lose anywhere from .5-1.5liters of water per hour during a strenuous activity

Prevention
Clean dry skin with proper sock/shoe ventilation, well- fitting shoes (usually coming above ankle for support on uneven terrain) are good starting points. Consider moleskin, second skin type products to prevent blisters at known “hot spots” and make sure your hiking shoes are broken in before your big trip. Remember your hiking essentials- let someone know where you are going and planned return, pack with extra clothing, food, GPS/map/compass (corrected to 17 degrees declination), whistle, flashlight, first aid kit, water and fire starter.

So whether your destination takes you for an easy stroll to Hand Lake off the McKenzie Pass or on a vigorous climb of South Sister peak, you are prepared (along with your 10 essential safety items) physically and mentally to have an awesome trip with pictures and stories to share about your adventure.

Bicycling: Non-traumatic Injury Prevention

By: Nicolette Harris, PTI

With summer fast approaching, many of us are dusting off our mountain bikes and road bikes in happy anticipation of a great and long awaited cycling season. Bicycling can be a great way to shed a few pounds, while providing a low impact workout ideal for those who cannot tolerate running, or other joint jarring activities. However, non-traumatic bicycle injuries are more prevalent than previously thought, and more care and preparation should be taken to avoid potential injury due to lack of proper conditioning and/or improper bike fit.

Like most physical activities, the body must learn to adapt to new positions and stresses imposed upon it. Bicycling places the body in a flexed position, and if not properly conditioned, pain and injury can arise over time, even without falling.

According to Dettori and Norvell₁, the prevalence of non-traumatic bicycling injuries can be as high as 85%. The most common site of injury is the knee, with most cyclists complaining of pain around the patella (knee cap)₁. The neck and shoulders, wrist and hands, buttock, perineum, back and legs are also potentially pain causing regions.

Here are a few tips to help you stay on your bike, injury and pain free.

1. Bike fitting-Have a professional evaluate the fit of your bicycle to your body. Saddle height, frame size, handlebars, and stem size are a few components that must be adjusted and properly fit to your unique body size. A good bike fit can prevent many non-traumatic injuries from occurring₁.

2. Hand/Wrist injury prevention: Wear padded gloves, and change your hand position every so often to reduce prolonged pressure on any one area of your hand or wrist. For street cyclists, aerobars allow the rider to comfortably rest the forearms on pads which can prevent fatigue and muscle strain₁.

3. Buttock pain prevention: Saddle height and type should be carefully chosen. Saddle height should not cause the rider shearing friction or rubbing, and depending on male or female, an ergonomically designed saddle that contours to the individual’s anatomy is best. Generally, women require a wider saddle since their pelvic anatomy is usually wider than a man’s. More surface area=less pressure and potential skin breakdown₁.

4. Genital numbness/Erectile dysfunction: Reducing pressure on the perineum is essential. Saddle height, type and shape are crucial to preventing this type of injury. Take frequent breaks if you experience symptoms, or stand on pedals to relieve pressure while riding₁.

5. Back pain prevention: A good stretching regimen should be implemented prior to any physical activity. Implementing a low back stretch such as the prayer stretch can help loosen low back muscles in preparation for cycling. Stretches should be held for 30 seconds and repeated 3 times for maximum effectiveness. Frame size and handlebar height will affect the posturing of the low back. If too little lordosis is present (low back curve is decreased or flattened), added pressure is imposed on the spinal discs which exposes the rider to a heightened risk of injury such as disc bulge.

6. Leg injury prevention: A saddle that is too high can cause iliotibial band tightness, or upper thigh pain. Foot pain may be caused by improper shoe fit or constant repetitive pressure on the balls of the feet while pedaling. The angle of the shoe as it attaches to the pedal must be examined to determine proper alignment while pedaling₁.

7. General strength and conditioning: In general, the hamstrings, quadriceps, and gluteal muscles are important for pedaling and power while riding₁. Thus, good flexibility and strength of these muscle groups is essential to injury prevention. Here are some easy stretches you can perform to improve the flexibility of these key muscle groups (download above document for diagrams).

• Supine hamstring stretch: While lying on your back, bend your opposite knee and hip about 45 degrees, then with the other leg you want to stretch, reach behind your knee with both hands, and bring your thigh towards your head. Next, straighten your lower leg until a firm hamstring stretch is felt. Hold 30 seconds and repeat 2 times.
• Standing quadriceps stretch: While standing, grasp your foot and pull your foot up behind you while leaning against a wall or supportive surface. Hold 30 seconds and repeat 2 times. Ensure that your pelvis is not overly rotated forward for improved effectiveness.
• Gluteal muscle stretch: While lying on your back, cross one leg over your knee then flex up the opposite leg. Reach behind the opposite leg with your hands and continue to pull your thigh up towards your head until a firm gluteal muscle stretch is felt. Hold 30 seconds and repeat 2 times.

As you begin your cycling season, whether professionally or recreationally, remembering these key concepts can go a long way in preventing non-traumatic injuries. Progress your training and riding routine slowly over time for best results and injury prevention. Avoid riding long distances without rest breaks, especially if de-conditioned. To ensure best bike fit, have a professional evaluate the dimensions and set-up of your bike and personalize it to fit your body.

1.  Nathan J. Dettori, Daniel C. Norvell. Non-Traumatic Bicycle Injuries. Sports Medicine. 2006: 36 (1): 7-18
2. http://www.bicyclenewswire.com/index.cfm?fuseaction=home.showrelease&cid=13&id=309
3. Gillman J. Religious perspectives on organ donation. Crit Care Nurs Q.
   November 1999;22:19-29.