Are you wanting to enjoy outdoor activities but are afraid of getting hurt or feel pain? When dealing with Arthritis or any illness that limits your physical activity, hiking can seem quite intimidating. Having Lupus I have experienced joint pain from exceeding myself in physical activities and had to learn how to make the right accommodations in order to enjoy outdoor activities without painful consequences. The best thing is that, even with these accommodations that I am about to recommend, they don't take away the fun out of experience while being out there.
The following are some tips to avoid pain and injuries that have helped me during my outdoor journeys and you can choose whatever may work for you.
Tip #1 - Start Small and Listen to Your Body
You don't need to complete a whole marathon or hike a mountain to feel achieved. Even by starting to walk at least 15 minutes a day can make a huge difference. It is important to know your limits, especially if you are just starting out. With time and consistency you can push your limits a little further until you reach your goal. I can't emphasize enough to listen to your body.
There are apps and blogs to look for and plan ahead the trail that may be adequate for you. When I plan a hike, I use the AllTrails app to search for a trail that has the length and level of difficulty I could tolerate that day. Every day is different. Some days you may be able to walk longer than others, and that is okay. It is important to learn to appreciate the simple fact that you put yourself out there and enjoy little things like the sun and fresh air. Once your body builds condition to do more you can then progress to longer journeys, but do not force yourself or exceed your limits. Listen to your body, and show yourself gratitude for dedicating time and energy to exercise and be outdoors to better your health.
Tip #2 - Wear the Right Shoes and Clothes
What you wear can make a huge impact on your comfort during a hike. You want to wear comfy clothes that are appropriate to the weather and level of activity. For example, if it's cold out, you may want to wear multiple, but light, layers that you can take off or add on to avoid joint pain and stiffness. I recommend wearing fleece under layers and windproof jackets. If it's a warm day, you will want to wear breathable and lose clothes that you can easily move around in.
You also want to consider wearing the appropriate clothes in case you will be walking in areas with tall grass or rocky areas. You want your clothes to not only provide comfort, but also protection. Some things you'd like to protect yourself from are bugs, allergic reactions from plants, and scrapes in case you fall. If your going to encounter water or snow I recommend using clothes that dry quickly or are waterproof. There are even clothes with SPF that provide protection from the sun, which is very important for people with disorders that make them sensitive to sunlight. Before going on a hike, check the weather and read about the terrain to plan what to wear ahead of time.
One of the most important things that most people fail to consider or take for granted are the shoes you wear on a hike. Wearing the wrong shoes can affect your posture and cause pain, not only in your feet, but throughout your whole body. Studies show that footwear have have significant effects on knee loads during walking in people with osteoarthritis. Also, wearing the wrong shoes can make your body feel tired sooner than it should. I strongly recommend considering to invest in some good hiking boots. Sneakers and sandals may be what you currently have access to, but they can easily cause ankle strains and don't protect your feet from getting hurt.
When picking the right shoes, I suggest you look for light and flexible boots (preferably waterproof as well). The sole is important as well. The thicker the sole the more likely you could twist an ankle, and that is not fun. You also depend on the sole to not slip and avoid punctures. Also, choose shoes that fit your foot type to avoid blisters and arch pain. You want to look for shoes that are durable, comfortable, light-weight, and allow you to walk in all kinds of terrain. These things should matter more than the look of the shoes.
Tip #3 - Wear a Comfortable Backpack and Pack Things Up Accordingly
During a hike, you don't want a heavy, uncomfortable backpack to slow you down and cause back pain. It is important to wear a comfortable backpack and pack lightly. First, pick a backpack that it light in weight. You don't want your own backpack to add weight in addition to the stuff you need to carry. Second, pick a backpack with comfortable padding on the straps. Adjust the straps to make your backpack fit your body without it hanging too lose or too tight. You want to feel your backpack hugging your back, not straining it. Third, pick a backpack with the right amount of space and organize the stuff in a specific way for the weight to be balanced on its vertical, horizontal, and medial axis. This will settle most of the weigh on your hips, which in turn transfers most of the work of carrying your backpack to the strongest part of your body- your legs. Balance your backpack's mass by placing the heaviest items, such as food, gear, and water, closest to your back and centered between the shoulder straps. This will allow to transfer most of your pack weight onto your legs.
For more detailed information on how to pack a backpack I recommend visiting this link.
Tip #4 - Take Breaks
Hiking is not a race! Take your time to enjoy the journey at your own pace. Breaks throughout your hike are very beneficial for your body to recover and continue going. They also give you time for a quick bite and allow you to be present in nature. I always bring a tapestry with me because it's light and great to set down anywhere to sit down and relax. Dedicating the day to your hike is recommended so you don't feel rushed and push yourself to hurry and finish early.
Taking breaks can add to the experience. If you pick a spot that you find aesthetically pleasing, you can enjoy a beautiful view and surroundings while you let your body recharge.
My favorite part of a hike is usually when I take breaks because I can allow myself to take everything in. My best hiking memories have been laying on the tapestry next to a scenery or tree, and have conversations with friends while enjoying a treat. Which reminds me, make sure to bring some snacks, like dried fruit and protein bars, and extra water! This will keep you energized and hydrated.
Tip #5 - Use Some Products and Tools to Help and Protect yourself.
There are some additional products and tools that can come in handy besides sunscreen and bug repellent.
Something important, yet easy to forget, are hand warmers and gloves. When the weather is cold our hands tend to be one of the most affected parts of the body and can make the experience painful if they are not kept warm. HotHands and some light, waterproof gloves can really help.
Hills and rocky terrain can cause some difficulty and pain to walk. Trekking poles are a good option to protect your knees when walking downhill and improve endurance when walking uphill. They also help with balance on uneven hills and improve posture, which helps with breathing.
Speaking of breathing, depending on the trail's elevation and difficulty, you could feel out of breath. If your oxygen levels are depleted, small oxygen cans such as Boost Oxygen or Oxygen Plus can help regulate your oxygen levels while being active. Keeping your oxygen levels normal keeps you alert and prevents exhaustion in a short time.
As I mentioned before, bringing extra water is a good idea. However, if you know you will run into water and want to pack light, a personal water filter like LifeStraw is a good option. You can use this in lakes and rivers and it protects against bacteria, parasites, microplastics, and dirt.
Will you be going for a walk in the evening? Bring a head lamp or flashlight in case you end up finishing after the sun starts setting. You want to avoid tripping on rocks or losing your way due to darkness. Having some light could also allow you to look through your supplies and wounds if necessary. A head lamp or small flashlight can be light and won't add too much weight or take up a lot of space.
Are your eyes sensitive to the sun light? I suggest you bring some sunglasses if you are going to be hiking on a bright day, especially if you have some sort of condition such as macular degeneration. I don't suggest you bring your expensive, fancy glasses however. You may be risking getting them scratched or broken. Just bring some light, comfortable glasses that provide UV protection.
Lastly, DO NOT forget your first aid kit. I know this post is supposed to give advice on how to prevent injury, but the possibility of getting an injury should still to be talked about. You could buy a small medical kit at the store or, if you make your own, I recommend to bring at least 3 different sized bandages, a small roll of Leukotape for cuts or blisters, and combine that with a gauze pad, small tube of an antibiotic ointment (like Neosporin), and small alcohol wipes.
Have Fun and Be Safe
I hope this post was helpful. I wish for you to enjoy your next outdoor adventure safely. If I missed something or you have any suggestions, please feel free to leave a comment below.
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