STAYING SAFE ON THE TRAIL THREE WAYS TO AVOID HIKING INJURIES
Spring is finally here, and that means blue skies and abundant sunshine are once again calling hikers to the trails. If you’re an outdoor enthusiast, it’s almost impossible to resist the siren song of the paths beside the Sacramento River, or the trails crisscrossing 40 acres of deer habitat in the Auburn State Recreational Area. That said, nothing ruins a season of recreation like an injury, and hiking can be dangerous to your joints unless you take proper precautions. Here are a few tips to help you stay safe.
the amount of body weight your legs have to carry by as much as 17.6 pounds when you’re hiking at an incline.
KEEP AN EYE ON YOUR FEET
This may seem obvious, but there’s nothing more crucial to preventing injury on the trail than watching your step. An unseen rock can spell disaster for your ankle, hip, wrist, or shoulder if it causes you to fall or even just stumble, so make sure to take breaks from checking out the scenery to scan for dangerous stretches up ahead.
STRETCH BEFORE YOU STEP
Getting your muscles and joints warmed up before a hike is one of the best ways to prevent an injury. Seasoned hikers prefer dynamic stretches, which mimic some of the movements you might need to make on the trail. Knee lifts, squats, high kicks, torso twists, and quad stretches are all good options to get the blood flowing before you hike.
These tips will certainly help keep you safe on the trail, but sometimes injury is unavoidable. If you get hurt while hiking, our trained physical therapists are there to make your recovery as quick and painless as possible so you can get back to exploring the scenery you love. You can reach our office by calling 916-927-1333 or visiting CampusCommonsPhysicalTherapy.com.
GRAB THOSE TREKKING POLES
Trekking poles — those rubber-tipped rods with grips at the top used by serious hikers and cross-country skiers — can help mitigate the impact of hiking on your joints, particularly your knees. One study showed that using poles can reduce pressure strain in the leg by 20% and can cut
TAKE A BREAK
BEET, GOAT CHEESE, AND ARUGULA SALAD Inspired by FoodNetwork.com
This crowd-pleasing dish is sure to be the biggest hit at your next gathering. And it’s good for you, too!
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1/4 cup balsamic vinegar 3 tbsp shallots, thinly sliced
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6 cups fresh arugula
1/2 cup walnuts, toasted and chopped 1/4 cup dried cranberries or cherries
1 tbsp honey
1/3 cup extra-virgin olive oil Salt and pepper to taste 6 beets, peeled and quartered
1/2 avocado, cubed
2 oz crumbled goat cheese
1. Heat oven to 450 F and line a baking sheet with aluminum foil. 2. In a medium bowl, combine vinegar, shallots, and honey. 3. Gradually whisk olive oil into the mixture and season with salt and pepper. 4. In a small bowl, toss the beets in dressing until they are coated. 5. Place coated beets on baking sheet and roast them for 12 minutes. Set the beets aside and allow them to cool. 6. In a large bowl, toss arugula, walnuts, and berries with the remaining vinaigrette. Season with salt and pepper. 7. Top salad with beets, avocado, and goat cheese.
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