Prepare for fall hikes with these tips to avoid heel pain, ankle sprains, and injuries while enjoying the changing seasons outdoors.
Proper Footwear: Wear shoes with good support. Tennis shoes aren’t the best for hiking and lack the support needed for hiking on uneven, steep or slippery terrain. Hiking boots should be well-insulated and moisture proof with a stiff sole for maximum support.
Take It Easy: As with most physical activities, it’s better to start small and work your way up as you get comfortable and more confident. Physical conditioning is important to avoiding injuries. Strengthening, stretching and balancing exercises will help immensely when it comes to more challenging terrain. Do as much as your body can handle, and ease into a hiking routine before tackling long, strenuous trails.
Body Talk Listen to your body and take a break if something starts hurting. Hiking in pain will only increase the risk of a serious injury. If you experience foot or ankle pain while hiking and it doesn’t get better with rest, schedule an appointment with a foot and ankle surgeon as soon as possible. Ankle and Achilles tendon injuries need to be evaluated and treated as early as possible. If left untreated, these injuries could ruin your hiking plans for a long time.
If you suffer an injury out on the trails this fall, remember the RICE method – rest, ice, compression, elevation and seek care from a foot and ankle surgeon as soon as possible.