When the weather is nice, many of us prefer to get out into nature and enjoy the beautiful scenery along the walking trails.
While this is an undoubtedly enjoyable way to spend a morning or afternoon, there are some precautions to take to avoid injuring yourself. It only takes tripping and spraining an ankle or bruising a wrist to ruin those breathtaking views.
At our Hillsborough, NJ clinic, we want to ensure that you are safe while participating in your favorite outdoor activities. Get in touch with Total Care Physical Therapy today to learn more!
First and foremost, ensure you have the right equipment
When hiking, climbing, or strolling through a trail, it is critical to have the proper equipment on hand, especially if you intend to venture out onto rocky or uneven terrain.
Hiking boots with good traction will help you navigate those uneven terrains without slipping or falling. Your boots can also be fitted with custom orthotics. If hiking or climbing is a frequent hobby of yours, special products can be purchased to make it easier for you.
Consult with one of our experienced physical therapists if you are unsure about what is the best fit for you.
Physical therapy can aid in the prevention of falls.
In addition to ensuring that you have the necessary equipment, our physical therapy services can actually reduce your risk of suffering a fall-related injury.
“While it is not possible to completely prevent a fall, exercises that focus on balance and strength training can reduce the risk of falling,” according to Hopkins Medicine. “We treat elderly adults who have been injured in falls, as well as other patients who feel unsteady while walking or standing and are afraid of falling,” says Lora Stutzman, a physical therapist with the Johns Hopkins Rehabilitation Network. “These exercises can help improve balance and strength, which can help prevent falls in the future.”
Lack of stability is one of the primary causes of falls, so balance is an important part of fall prevention. As part of your treatment, your physical therapist will create a balance training plan for you and may ask you to perform certain balance-based activities, such as standing on one leg or holding your balance while performing a mentally stimulating task (such as reciting the alphabet or reading a page from a book.) This will improve body control and train your body to be more balanced.
In addition to balance training, your physical therapist will recommend strength training to help reduce your risk of falling. Strength training is usually combined with balance training. Your physical therapist will create a strength training program for you that will focus on specific muscle groups that need to be strengthened.
This will improve your standing and walking balance, as well as your ability to recover from a loss of balance. This will be especially useful for trailblazers like yourself, as even minor lapses in balance will be easier to recover from.
Your physical therapist will most likely recommend endurance training to help with walking/hiking trails. Endurance training is all about progressing to higher levels of the same type of treatment. Your physical therapist will prescribe an aerobic exercise program for you and gradually increase the duration of those exercises as your endurance improves.
For instance, your endurance training could begin with 10-minute sessions and progress to 30-minute sessions. This will make navigating those long trails much easier on your body because it has already been trained in endurance.
It’s important to begin your balance training right away
Don’t put off seeing a physical therapist until after you’ve been injured; we can help you get stronger, healthier, and more agile before you get hurt! Indeed, according to Hopkins Medicine, “it’s important to talk to your doctor or physical therapist about fall prevention.”
If you plan on hitting the trails soon, our experienced and dedicated team of physical therapists can help ensure your body is in peak condition. Make your first appointment with us today!
Our Hillsborough, NJ team is ready to help you improve your overall physical health, so you can better face challenges on the trail. Contact Total Care Physical Therapy today to get started.
