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TO TAKE A HIKE! Newsletter Health &Wellness Tell Your Aches and Pains

Even for the most experienced hiker, pain and injury can still occur. Some of the most common hiking injuries include: Twisted ankle. This is perhaps the most common injury that hikers experience. Hiking terrain is uneven and can sometimes contain hidden obstacles or slippery surfaces. We’ve all seen it before: you’re on the trail, taking in the scenery, when suddenly… you slip on an unsteady rock. This can leave someone hindered for the rest of the trail, not to mention how it will pose an unfortunate and possibly painful recovery period ahead. Twisted ankles can be avoided by wearing appropriate hiking boots with ankle protection, as well as carrying a hiking stick or some other form of stabilizing equipment with you along the trail. If you do twist your ankle, make sure to follow the R.I.C.E method afterwards – rest, ice, compression, and elevation. If pain persists, make sure you contact a physical therapist as soon as possible to relieve pain and prevent further damage. Muscle cramping. Cramping is often caused by dehydration, and can be avoided by keeping a water bottle with you during the hike and making sure you drink a large amount (if not all) of it throughout your journey. However, cramping can also be caused by tight muscles that are not used to the physical activity you are putting them through, especially for new hikers. Stretching before you hike, specifically in your ankles, calves, and thighs, can help avoid any pesky cramps that may leave you hindered. Scrapes and abrasions. Many hiking trails contain thorny bushes, branches, or twigs that you may have to maneuver through. Wearing long pants and sleeves

can make a huge difference in protecting your body against scrapes and abrasions, but they may not always provide full coverage or complete protection. If you do find yourself sustaining a cut while you’re on the trail, make sure to apply an antibiotic lotion and band-aid to the affected area as soon as you get home, after washing it thoroughly. Keep an eye on it for a few days, and if it doesn’t seem to get any better, contact your primary physician as soon as possible to make sure it is not infected. Contact Ellis Physical Therapy for relief! While preventative measures greatly decrease your risk of feeling pain or sustaining an injury, sometimes accidents happen and you may still end up with some discomfort. If you find yourself feeling persistent pain after your hike, contact Ellis Physical Therapy to find some relief. We’ll help you get back on the trail in no time!


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