Madden PT - Dauphin Clinic - July 2020


4 Rules for a Safe, Successful Hiking Adventure

After weeks of being cooped up indoors, going on a hike is a great way to stretch your muscles and get some fresh air. In order to make sure your next hike is a success, we have a few safety rules you should keep in mind. 1. Bring the Right Equipment When going on a hike, make sure that your shoes are durable and fit well, your backpack is not too heavy, and your clothing is suited for the weather. If you are going on a long hike, then look into getting trekking poles. Using trekking poles when hiking can ease the strain on your knees and protect your joint health. 2. Hydrate Never underestimate the importance of proper hydration. When preparing for your hike, be sure to pack enough water. How much water you need depends on the weather and the length and intensity of your hike. A general recommendation is a half liter of water per hour of moderate activity. 3. Don’t Hike Alone Having a travel companion is extremely important. If you were to get injured while on a trail, your hiking partner can assist with first aid or go get help. Even experienced hikers can find themselves in trouble when they’re hiking alone. If

you have to hike alone, then make sure you let someone know where you’ll be going, tell them when you will return, and ask them to call for help if they do not hear from you in a reasonable time. 4. Listen to Your Body Hiking is both a relaxing experience and a serious workout. When you’re on the trail, listen to your body. A little discomfort from physical exertion is normal, but if you’re in pain, then don’t hesitate to end the hike early. This is true before you start your hike as well. It’s not a good time to hike when you are experiencing chronic pain or recovering from an injury. Hiking is a great way to enjoy the nice weather and spend time outdoors. If pain or an injury is keeping you from the trails, talk to your physical therapist. Call Madden Physical Therapy Dauphin now at 717.474.8754 and make sure your body is in good physical health so you can hit the trails this summer. No-Churn S’ mores Ice Cream ’ m


Ingredients s’mores ice cream? You don’t even need an ice cream churn! July is National Ice Cream Month, so why not cool off with some sweet, homemade

Inspired by

• 14 oz sweetened condensed milk • 2 tsp vanilla extract • 10 graham crackers, crushed

• 1 chocolate bar, chopped • 2 cups whipping cream, chilled


1. In a large mixing bowl, combine sweetened condensed milk, vanilla extract, graham crackers, and chocolate. 2. In a separate bowl, use an electric mixer to beat whipping cream until peaks form, about 3 minutes. 3. Fold whipping cream into the condensed milk mixture. Transfer ice cream to a freezer-safe container, cover, and freeze for at least 8 hours. 4. Serve and enjoy on a hot summer day. It’s especially delicious in a waffle cone!

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