Keep safety top of mind when enjoying outdoor exercise. That’s advice from ThedaCare Orthopedic Care.
Warmer Wisconsin weather often means more outdoor enthusiasts out enjoying physical activity, particularly on the region’s recreational trails.
Dr. David Hirschi, a Sports Medicine Physician with ThedaCare Orthopedic Care, is encouraging people who are excited about increasing their outdoor physical activity levels to do so safely.
“Hitting the trails offers lots of rewards including helping to improve physical and mental health and serving as stress relief,” he said. “As you spend time in nature, remain aware of hazards so you can enjoy your time to the fullest.”
Other benefits can include:
- Greater focus. Uneven terrain and hazards like tree branches, rocks and water may strengthen the mind-body connection as a person adjusts to avoid trips and falls.
- Improved balance. Making quick changes to move through uneven terrain may boost balance – one of the crucial components of fitness.
- Strength-building. Traversing uneven terrain may help a person build stronger core muscles, glutes, legs and ankles.
- Gentler on joints. Trail running is easier on joints than the hard, repetitive pounding of road running, Dr. Hirschi said.
- Endurance. Trail running and hiking may increase endurance by building the muscles needed to navigate inclines. This helps work the heart and strengthen joints.
The same uneven terrain that provides so many benefits to a person’s body also poses a risk for trips and falls. This can result in injuries and even broken bones.
“Nobody wants their trail running or hiking experience to end in weeks of recuperation or even surgery,” Dr. Hirschi said. “You can help improve your balance on rocky or hilly terrain by changing your posture and cadence a bit.”
He shared the following guidelines for safer trail running and hiking:
- Picking one’s feet up a little higher than they would on the road.
- Leaning one’s body forward slightly while running or hiking.
- Landing on slightly bent knees to help the body absorb changes in surfaces.
- Keeping one’s arms closer to the body to give extra power and stability.
Other considerations for safer trail running and hiking include but aren’t limited to:
- Footwear. If planning to do a lot of trail running or hiking, invest in a pair of shoes made specifically for that activity.
- Trekking poles. For hikers, especially those who are older or less steady on their feet, trekking poles may add stability for navigating uneven terrain. They may also help provide a better upper body workout.
- Ticks and other bugs. Particularly in Wisconsin, trail runners and hikers must be aware of the danger of insect-borne illnesses including Lyme disease. Follow these guidelines:
- Stay on the marked trail
- Avoid areas with long grass
- Wear long pants or leggings and tuck them into socks
- Choose light-colored clothing to be able to see insects that have hitched a ride
- Follow Centers for Disease Control and Prevention recommendations for the right bug sprays or pre-treatments to best repel particular bugs
- Sunscreen. Wear a broad-spectrum sunscreen of SPF 30 or higher. Reapply at least every two hours. Wear sunglasses and a hat for added protection from the sun.
- Hydration, fuel and first aid. Drink plenty of water. Plan for extra if it’s hot or if when trail running. Pack some snacks such as granola bars or trail mix and make sure to also pack a first aid kit.
- Weather. Check weather apps before heading out and avoid going out in rainy or stormy weather. Pay attention to temperatures. Excessive heat and cold weather can both lead to health issues.
- Cell service. Prepare for spotty or non-existent coverage. Plan accordingly.
“Wisconsin is full of beautiful trails and we encourage people to take full advantage of them,” Dr. Hirschi said. “With a little planning, you can reap the rewards of time in nature while also minimizing the risk of hazards and injuries.”
Injury can happen, regardless of precautions. To connect to expert orthopedic care without the need for an appointment, visit ThedaCare Orthopedic Walk-in Care. Located within ThedaCare Medical Center-Orthopedic, Spine and Pain, the service is available Monday through Friday from 7 a.m. to 7 p.m. and weekends from 7 a.m. to 3 p.m. You can also schedule an appointment with a sports medicine physician online or by calling 920-831-5050.
