By Charlotte Walter, PT, DPT, ATC – Physical Therapist at Sheridan Memorial Hospital’s Wyoming Rehab
Improve balance, core, cardio and endurance for the trail
With temperatures in the 100s this week, many locals are looking to the mountains or made plans to head to higher elevations – and therefore cooler temperatures. While some aimed to lounge by favorites like Park Reservoir or other lakes, others took to the trails.
Injuries in the outdoors are common, but there are some basic exercises you can do to help build your bonafides for outdoor recreation. Here are a few tips to reduce injuries, increase strength and feel more confident on the trails.
Improve your balance.
Hiking, even on trails, can sometimes mean crossing a creek on slippery rocks or navigating rocks large and small. In order to build a more stable base on uneven terrain, strengthen your balance. Try standing on a foam pad or uneven ground with your feet closely aligned under you. Lift one foot just off the ground in front of you and move it from side to side, relying on your balance to keep from tipping over. This exercise can help build stability on a single leg. Lunges and single-leg squats are other exercises you can use to build muscle strength and balance.
Build your core.
Conquering a trail often takes a combination of endurance and strength, but core strength is sometimes overlooked when heading outdoors. Having a strong core can provide additional stability as you travel uneven ground. Exercises like side planks, bridges and others can help you feel stronger.
Endurance is key.
While strength in major muscle groups like your legs, core, shoulders and back can increase your ability to climb hills and scramble up boulders, strength isn’t the only factor to consider for outdoor fitness. Ensure your muscles are both strong and have the ability to take you far. You can build endurance by cross training, working in swim or gym workouts alongside your regular trail outings. Staying active in the off-season will help you stay sharp, too.
Do your cardio.
Short bursts of exercise focused on strength may help build the muscles in your legs, but slowly lengthening the time of your cardio exercise helps build your heart and lungs to handle longer outings and require shorter recovery times. When your systems work together in harmony to deliver oxygen to your muscles, your ability to handle those hills on the trail will grow and allow you to go even farther.
If you’re new to the trails or have pain when exercising, contact your healthcare provider to make a plan for physical rehabilitation and a training plan. The views are worth it.
Learn more about Wyoming Rehab services by following the link sheridanhospital.org/medical-services/rehabilitation-services/ Specific exercises and stretches from a qualified professional at Wyoming Rehab will alleviate and can prevent common health problems. Call Wyoming Rehab today to set up a free screening for non-emergent physical impairments or injuries – 307.674.1632.