During the fall foliage season, many people head to the mountains.
There's a hidden danger in its beauty.
This is because going up and down mountains takes a toll on the musculoskeletal system.
Here are some musculoskeletal care tips to make your fall foliage hike safer and more enjoyable, along with a physical fitness check using exbody equipment.
Warm up your muscles with pre-hike stretches
Stretching before a hike is fundamental to preventing injury.
Stretching, especially in the leg, lower back, and ankle muscles, will help you move more smoothly.
exbody system can pre-check for muscle stiffness, allowing you to customize stretches for areas of weakness.
*Recommended Stretches
- Thighs: Grab a wall or tree and pull one leg back to slowly stretch the front of your thigh.
- Calves: Push your toes forward to stretch your calf muscles.
Protect your knees on downhill runs
When going downhill, your weight is concentrated on your knees.
Put your weight on your heel rather than your forefoot and descend slowly.
If necessary, you can also use hiking poles to balance and protect your knees.
*Tip: You can wear a knee brace to provide better protection for your knee joint.
Ankle and calf strengthening exercises
To reduce muscle soreness after a hike, it's a good idea to strengthen your ankle and calf muscles on a regular basis.
Tiptoeing strengthens your ankle and calf muscles, which helps you balance better on uneven mountain trails.
*How to do it: Stand with your feet shoulder-width apart, lift your toes up and down, and repeat.
Squat workout for lower body strength
Lower-body strength increases your stability on the mountain.
Strengthening your lower body by doing squats on a regular basis will help you feel more stable and less fatigued on descents and climbs.
Muscle relaxation and massage after a hike
It's important to relax your calf and thigh muscles after a walk.
Use a massage roller to loosen up your leg muscles to reduce fatigue and pain.
*Recommended method: Place a roller on your calves and thighs and gently roll up and down to loosen the muscles.
Hydrate to prevent muscle stiffness
Staying hydrated while hiking is essential.
Lack of hydration can cause muscle stiffness, so it's a good idea to carry a water bottle and drink water at intervals.
*Tip: Replenish your hydration and electrolytes at the same time with a sports drink that contains electrolytes.
Hiking in the fall foliage is an opportunity to enjoy the beauty of nature, but preparation and aftercare are essential to avoid straining your musculoskeletal system.
Hospitals, fitness/pilates centers, and health centers equipped with exbody equipment can analyze your musculoskeletal status and provide you with personalized exercises and stretches for a safe and healthy hike.
※ This article is automatically translated by Yandex Translate.
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