
Medical Recommendation for a Successful Hike
I am attempting in 2 weeks to do R2R2R hike again with a group that is raising money for The Hope Effect. The group asked to put together an outline of Medical Recommendations.
Preparing for the hike
- Stretching- hip flexors, calf muscles, quads, IT Band 30 sec 3 times
- Hydrate- attempt to
- Drink ½ your BW in oz. – ie 200# person should drink 100oz per day
- Electrolytes Nunns- hydration tablets while training and during the hike
- Use the ones that don’t have caffeine
- Body Armour is Hi in electrolytes
- Eat 8-10 servings of fruit and veggies
- Be mindful of body parts that are sore after your hikes
- Be proactive- listen to your body on your training hikes
- If you have sore areas on your training hike use some type of Kinesio tape before the big hikes in the areas of concern
- The Tapes work better if you put it on before the hike
- Will still work during the hike
- My favorite tape is Rock Tape
- Common Area of concern hiking
- Hip flexors tightness
- Itband burning pain at joint on the outside part of the knee
- BLISTERS
- Hamstrings
- Knee joint pain and quads
- Sore Areas
- Pain will come and go as you walk 50 miles
- Only focus on pain that is debilitating and lasts more than 30-60 minutes
- friction, tightness, pain
- If something is getting sore treat it
- Ice /heat
- Rock tape
- Blister control
- Chamois Buttr
Blistercare
- Prevention
- Know your feet- heel , toes, bottom of your feet
- Amazon has it all covered
- Blister Prevention tape- nextcare 3M
- Hike Goo
- Know your rubbing
- Know your feet- heel , toes, bottom of your feet
- During hike
- Spencer 2nd Skin Skin Blister kit Sports, 24 count $10. Saved many people 2019
- Moisture pad, pressure pads are Key
- Bring extra pair of socks
Should I use poles?
- If you have joint problems in your lower extremities -yes
- If you struggle with altitude -yes
- If you have difficulty with consistent pace yes
Do not look at poles as a weakness. It will help you enjoy the canyon while you are hiking 50 miles and help with the 7000ft + of climbing.
Poles will help save your joints. Look at hiking the canyon as not a onetime experience but at least a yearly experience. Take care of your joints so your joints will last longer.
First Aid Kit
- Spencer 2nd Skin Skin Blister kit Sports, 24 count $10. Saved many people 2019
- Moisture pad, pressure pads are Key
- Rock tape
- Sticky wipes
- Chamois Butt’r
- 4 inch ace wrap
- Emergency Blanket
- Ice pack
- Hike Goo
- 136 oz of water ( this also depends on the weather)
Tags: hiking