Body Tune-Ups #2

PROTECT YOUR BACK.

Abdominal strengthening exercises will help take burden off your back and torso, minimizing lower

back trouble. Begin these at least a couple of month before hiking season or a major trip.

1. Partial situps: Lie on your back. Keeping your knees slightly bent, slowly raise your head and

shoulders off the ground and feel your stomach muscles tighten. Hold the position for about 5

seconds, if possible. Repeat 10 times.

1. Wall slide: Stand with your back flush against a firm, solid surface. Slide slowly down into a

sitting position, with your thigh paralleled to the floor or ground. Hold for 1 minute. Repeat 10

times, increasing the holding period, if possible.

1. Kneetochest raise: Lie on your back. Grasp knees with hands, and slowly pull them to your chest,

keeping your neck and back as relaxed as possible. Repeat 10 times.

1. Pressups: Lie on your stomach with palms on the ground next to your chest. Pressing with your

hands, raise your upper body off the ground, keeping your knees on the ground, elbows slightly

bent, and back straight. Hold 10 to 30 seconds. Repeat 10 times.

1. Back stretch: Position yourself about 2 feet from a tree or other slid object. In a standing position,

raise your arms out in front of you, so they are parallel to the ground. Lean forward so your palms

are flat against the object. Hold for 30 seconds while applying steady pressure to the object with

your palms. Slowly push your chest forward, stretching your back. Repeat three times.

1. Lower back stretch: While standing, assume a slightly bent knee position, with your feet about

shoulder width apart. Keeping your knees bent and your head rolled forward, reach down to your

toes. Move slowly, without bouncing. Hold for 30 seconds, feeling your muscles stretch. Repeat

three times.

Brisk walking, swimming, and biking will also help maintain a strong back. Short hikes with packs of

graduated weights. Keep an eye on your weight as well, since overweight people are more prone to

back problems than those of optimal body weight.

Make sure you have a comfortable, perfectly fitted pack with a well padded, close fitting hipbelt.

Townsend, who has back problems, says he carries more than 90 percent of his pack's weight on his

hips.

If you experience a sore back out on the trail, or have chronic back problems, make sure heavy items

are backed close to your spine. Don't tie heavy items on the outside of your pack, since they tend to

twist your body off balance.

During rest breaks, stretch your neck and shoulders. If you do tweak your back muscles during the trip,

don't despair. Doctors now recommend light exercise for a pulled or sprained back, rather than bed

rest. Let your partner carry the bulk of the load, take frequent rest breaks, ask him or her for a light

massage, and take antiinflammatory medication.

The Voice of Experience
Body Tune-Ups #1

Orthopedic surgeons know all about “runners knee” and “bikers wrist,” but they have few, if any, labels for backpacking-specific maladies. That’s because ours is a slower, safer way to enjoy the world. “Less than one-tenth of 1 percent of our emergency room business can be attributed to backpacking”. “Most of the injuries are ankle sprains, cuts and bruises, allergic reactions – are just severe enough to ruin a trip, but not enough to actually put a person out of commission.”
As for why such injuries, minor though they are, occur in the first place, “Because people haven’t conditioned their bodies to fit their goals.”

STAY HEALTHY ON THE TRAIL:
1. Being in shape
2. Eating right
3. Using common sense

GO HIKING
The best way to prevent injuries and stay in peak condition is, quite simply, to go hiking and backpacking. Don’t make your big trip your first outing of the year. Take dayhikes on local trails to condition your knees, back, and lungs. That way you’ll not only get your body accustomed to the trail, but you’ll also have a chance to experiment with fitting your pack. Even if you plan to go out for just day, pack as if you’re heading out for your upcoming week-long trip. A few hours with a loaded pack on your back will not only increase your fitness, it’ll help you reconsider taking some “necessary” but weighty equipment on that big trip.

STAY LOOSE
Top competitive bikers, runners, skiers, and climbers know stretching is essential to avoiding injuries and maintaining athletic fitness. At home, stay limber on a day-to-day bases by stretching your shoulders, back, neck, calves, and hips. Out on the trail, take a brisk walk around camp each morning sans pack, and stretch a bit before hitting the trail. Then start hiking slowly to give your legs and back time to warm up. Stretch again on your first break, then gradually increase speed to your normal pace. Here are some stretches recommended by orthopedic surgeon.

1. Williams Flexion stretch: This stretch is good for your lower back muscles, which can tighten from carrying a pack. Lie on your back with legs relaxed. Gasp your right knee and pull it gently to your chest. Hold knee to chest or 15 seconds, then release. Gasp your left knee and repeat the exercise. Repeat this sequence several times.
2. Hamstring stretch: Tight hamstrings will cause your lower back to hyperextend, and can lead to back pain and other problems. They can also aggravate bad knees. Sit on the ground with your left leg extended, and the knee straight but not locked. Bend your right leg, bringing the sole of your foot toward the knee of your left leg. Keep your back straight and gently lean forward without bending the straight leg. Concentrate on feeling the stretch in muscles at the back of the thigh on the straightened leg. Hold the stretch 10 to 20 seconds, then relax. Switch leg positions and do it again. Repeat the sequence 10 times.
3. Calf stretches: Stand facing a wall, rock, tree or other solid object at a distance of about 2 feet. Lean against it, using bent arms to hold yourself up. Place one foot several inches behind the other, with both pointing toward the tree. Keeping both heels on the ground, bend your forward leg while keeping your back leg straight. Concentrate on stretching the calf muscle of your back leg. Hold 10 to 20 seconds, then relax. Switch position of legs and stretch the other calf. Repeat sequence 10 times.
4. Quad stretches: Stand on your left foot, using a tree or other object for stability if necessary. Bend your right leg at the knee and raise your foot behind you until the heel is close or touching your buttocks. Gasp the ankle of your right foot with your right hand. Gently pull on your foot to stretch your thigh area. Keep your back straight at all times. Concentrate on feeling the muscles stretch in the front of your thigh. Hold for 10 to 20 seconds, then relax. Change legs and repeat sequence 10 times.
5. Shoulder stretch #1: Raise your right arm above your head, bend at the elbow, and drop your hand behind your neck. Gasp your right hand with your left hand and gently but firmly pull the wrist sown toward the opposite shoulder. Hold for 15 seconds. Repeat with the left arm.
6. Shoulder stretch #2: Gasp your right elbow with your left hand. Pull your elbow across your chest toward the left (opposite) shoulder. Pull gently for 15 seconds. Repeat several times with each arm.

How to Choose Personal First-Aid Kits

Pre-Assembled First-Aid Kits
Most beginning backpackers select pre-assembled first-aid kits as a matter of convenience rather than building their own. It’s an easy way to make sure you have not forgotten any of the basics.
Most kits are packed compact, water-resistant pouches that can be refilled and reused.

First-Aid Basics
Whether you’re choosing a pre-assembled kit or building your own, make sure you carry the supplies that match your trip plans, or your needs. Think about:
Your trip’s duration
The strenuousness and potential dangers inherent in your route
The distance you must travel to reach medical assistance

The Essentials
Every first-aid kit should include:
A manual: a comprehensive, easy-to-follow first-aid instruction booklet that clearly explains how to handle basic problems
Basic bandages: assorted adhesive bandages, athletic tape and moleskin
Wound care: Alcohol wipes, Antibiotic ointment
Basic drugs/lotions: aspirin, antiseptic, antacid tablets, sunscreen and any prescription medicines (Inform your trek leader if you are taking any prescription medicines)
Basic First-Aid tools: tweezers, razor blade or knife
Miscellaneous items: bee-sting kit, handy wipes, plastic gloves and eye pads
(If you are allergic to bee sting and carrying EPIPEN, please notify your trek leader)

The Extras (Trek Leader carry large First Aid Kit)
For long trips and difficult routes, you may wish to include a larger selection of items such as:
Additional bandages: gauze pads, ace bandages and butterfly bandages
Additional drugs/lotion: burn ointment and Hydrocortisone Cream (1 %)
Additional first-aid tools: sling, basic splint, forceps, instant ice pack and thermometer

Know Basic First Aid
A fully stocked first-aid kit is useless unless you know how to use the supplies inside. Make sure you know basic wilderness first aid before you leave home. Update your skills from time to time so you don’t forget important procedures.