Hiking Safety

Hiking Safety Checklist

Having made my share of mistakes in the wilderness over the years, I have compiled a list of gotcha's that can be applied to any outdoor adventure. I urge you to print this out and store with your outdoor gear. Hiking can be a most rewarding distraction from the daily grind, but safety should NEVER be taken for granted!

Preparation

1) Plan your hike. You are more likely to have a safe and happy hike if you "plan your hike, and hike your plan". To rush out on a big hike w/o proper planning is asking for trouble! ALWAYS notify someone close to you where you will be and how long you will be gone.

2) Know your terrain. Use every resource available to get to know your hiking trail before you set out. This will prepare you for the walking conditions. "Are there streams to ford?, Elevation changes?, Is terrain rocky or smooth?", Just some of the questions that can be answered BEFORE you set out.

3) Know your climate. Hypothermia is real, dangerous, and misunderstood. Hypothermia can strike in relatively warm environments. Hypothermia plain and simple is a rapid cooling of the body. This can be caused by cold, wet or a combination of both. Hypothermia can easily be prevented with proper preparation.

In The Pack Essentials

1) Potable water. Always have fresh water available, on any excursion. It is also a good idea to bring along purification tablets and/or a filtration device. Having the ability to produce drinking water can be just as important as the water you pack in. I also bring along some protein snacks, just in case.

2) First Aid Kit. Although an obvious choice, it is surprising how many folks go in the wilderness without one. Items as simple as pain relief tablets can be a welcome addition when you are far from civilization. Other items are bandages, tweezers, moleskin, antiseptic, needle and thread (for repairs).

3) Fire and light source. Matches and a lighter are essentials for me. I usually pack along a small piece of commercial starter stick for quick fires in moist environments. I also pack a small conventional flashlight and an LED light, as well.

4) Clothing. It is always wise to pack some extra layers. The weight of these items will be dictated by the environment, err to the side of caution, as temps can fluctuate greatly, especially in mountainous environments. An extra pair of socks can be life savers.

5) Orienteering. Packing along a map and compass has gotten me out of a jam more than once. I also carry a cell phone, even though I may not get reception in most places, in a pinch, I may be able to get a call out.

The single most important item to pack on your next hike is common sense. Making sound decisions while on the trail will keep you out of most troubled situations. If you hike with your family members, especially children or seniors, remember that they may not have the stamina handle the same level hike as you, and you ultimately must make the right decision.

Forrest Treker is a path stomper from way back. Frequently blazing trails in the mountains of North Carolina. Join Forrest for a hiking good time at Discount Outdoors!

Taking A Hiking Vacation

If you are in the mood for a hiking vacation then you will probably want to consider the many trails in either the Great Smoky Mountain National Park in Tennessee or Rocky Mountain National Park in Colorado.

Of course there are many other parks and trails throughout the United States but these two destinations offer some of the most scenic and majestic mountain vistas available.

Both the Smoky Mountain National Park and Rocky Mountain National park offer different levels of trails for your hiking vacation. Whether you are taking the family for a casual vacation or are looking for more adventure and exercise in a very strenuous hike, either location can accommodate your plans.

There are more than 850 miles of trails in the Great Smoky Mountains, more than enough to keep you busy for your hiking vacation.

With the miles of trails available, my favorite in the Smoky Mountains is the hike to Chimney Tops. The Chimney Tops trail is a mildly strenuous hike with some incredible views. The last 50 yards is very steep, with a spectacular view at the very top. It is a 4 mile round trip that is well worth the effort.

While the Smoky Mountains are exceptionally beautiful, the grandeur of the Colorado Rockies is unmatched in the continental United States. Majestic snow covered peaks rise out of the plains to reach heights above 14,000 feet in the case of Long's Peak and more than 60 other peaks rise above 12,000 feet.

Within the 416 square miles of the park there are 355 miles of hiking trails. My favorite hike by far is the hike to Chasm Lake at the base of Long's Peak.

The hike is a 9.5 mile round trip that changes in altitude from 9,000 feet to almost 12,000 feet. This is a fun, scenic hike, but it is moderately strenuous, so be well prepared with food and water.

Preparing For Your Hiking Vacation

Tens of thousands of people hike the trails of our national parks every year without incident and a hiking vacation can be an enjoyable and invigorating experience.

However, it is essential that you are prepared for your hiking experience.

This is a no-brainer, but one of the biggest mistakes hikers make is not realizing the total length of the hikes they are on. If the sign at the trail head says that the hike is 4 miles, remember you have to hike back also, making that an 8 mile round trip.

Don't forget food and water. While food is needed on hikes of 3 to 4 miles and longer water is an essential on every hike. Even short hikes at higher altitudes can cause you to get thirsty faster than you would think.

You will also need the proper gear for hiking. I?can't stress this enough, hiking boots are an essential part of a hiker's equipment just as a water bottle and back pack are.

Do not try to hike a rocky trail in your tennis shoes. At the least you will have very sore feet and you could twist your ankle, making the rest of your hiking vacation an unpleasant experience, not to mention getting back to the car an adventure. Please get yourself some decent hiking boots. Your feet will thank you!

A hiking vacation can be an exhilarating experience for the serious hiker or for the whole family. You will get to see some beautiful scenery that you just can't experience by passing by in your car or RV.

Plan your vacation, decide on a destination, get your equipment ready and off you go to the great outdoors.

Alan LeStourgeon operates a vacation rental web site where you can find comfortable vacation cabin rentals, recreational and hiking vacation information and information on log cabin decor.

Post-Hiking Pain

Post-Hiking Pain

 by: Louise Roach

Calves are burning, knees hurt and legs feel like Jello. After a major hike, the body is asking, why the torture? How to deal with post-hiking pain and recovery is something every hiker faces as they advance to more strenuous levels.

For day-hikers, backpackers and trail runners, after-care for pain is a very real part of the sport. Injuries and lactic acid build-up can keep a hiker sidelined for days and make the simple act of going down stairs excruciating. Many precautions can be taken to ensure less stress to legs, knees and feet during a hike, but as every seasoned hiker knows, its not going uphill thats the problem its coming down!

Hiking down a steep descent places additional stress on knees and muscles that have not been conditioned for downhill activity. Joints and tendons become painfully inflamed. And pushing past ones level of ability and distance, increases the production of lactic acid, resulting in a burning feeling in leg muscles. Don't let pain be a discouraging factor in pursuing higher achievements on the trail. The sense of loftiness felt when reaching the pinnacle of a climb is worth conquering post-hiking pain.

Pre-hiking suggestions to minimize pain:

• Get fitted with sturdy, stable boots or trail running shoes.

• Buy shoes/boots that are at to 1 full size larger than your regular shoe size. After several hours of hiking, feet will swell and need room to expand.

• Wear socks made of Coolmax for moisture control and to minimize blisters.

• Pre-condition legs weeks before a strenuous hike by doing short hill hikes and strengthening exercises (squats, lunges, step-ups and step-downs). You can also increase your lactic acid threshold and level of fatigue (thereby lowering the occurrence of sore muscles) by increasing your activity level and training at 85%-90% of your maximum heart rate for at least 20 minutes daily.

• Use stretching exercises for problem areas such as hamstring, IT band, etc. to increase flexibility.

• If needed, wear leg braces to stabilize knees and help reduce stress. Neoprene braces can be purchased over the counter at any drug store.

• Stay hydrated and eat carbohydrates and protein during and after the hike. This can help minimize lactic acid build-up.

• Use a hiking pole(s) to redistribute weight, help with balance and reduce stress on the knees.

• Learn the technique of heel-to-toe walking so as to make full contact with heel to the ground.

• Try to control uphill and downhill progression so as not to bound, go too fast, or pound the trail. Slightly bend knees when descending. Make a conscious effort to keep weight centered with the knee tracking directly over the toe (no twisting in or out). An automatic response to descending a hill is to lean backwards, rather than stay centered. This can result in injury, such as IT Band Friction Syndrome.

Post-hiking suggestions for dealing with pain:

• Ice painful or swollen joints and muscles immediately after a hike. If pain persists, continue at intervals for up to 48 hours. Icing will decrease inflammation, reduce swelling and numb pain.

• Rest after the hike, but don't become immobile. Walking or light exercise will keep blood flowing and increase recovery.

• Gentle stretches will help stiff, tight muscles.

• Massage painful muscles with long, smooth movements.

• If needed, use a nonsteroidal antiinflammatory drug (NSAID), such as ibuprofen, to reduce pain and inflammation.

• Some hikers benefit from alternating ice packs and heat therapy. This should only be done after 48 hours and inflammation has subsided. Applying heat immediately after a hike will increase swelling and prolong recovery time.

Disclaimer: This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.

Louise Roach is the editor of on-line health and fitness newsletter, NewsFlash*SnowPack found at http://home.netcom.com/~newsflash. She has been instrumental in the development of SnowPack, a patented cold therapy that exhibits the same qualities as ice. Her injury prevention and treatment articles have been published on numerous health and fitness websites. Louise is also an avid hiker. For more information visit: http://www.snowpackusa.com snowpack@ix.netcom.com