Wilderness Wellbeing: Essential Tips for Protecting Your Body on Multi-Day Treks
There’s no denying that for outdoor enthusiasts, the opportunity to spend days at a time hiking through nature and exploring new destinations feels like a dream come true. But that dream can quickly become a nightmare if you get injured along the way or, worse still, before you’ve even set off. Hiking is tough on the body as it is, but if you’re spending several days out on the open road, you’re also carrying a lot of weight in your backpack too.
Proper preparation goes further than just packing your bag—it’s about protecting your body against the harsh terrain and wear and tear you’re putting on your body.
Building a solid foundation
Your training is the first step to preventing injuries when you’re hiking. You need to build up strength in the major muscles you’ll be working on your trek, which includes your legs and ankles but also your back and core. These muscles will be working harder than usual because you’ll be hiking with a pack on, so building endurance is essential to prevent fatigue and soreness.
Exercises that help you improve your balance will give you more stability on uneven terrain, reducing the risk of injuries along the way. Likewise, you’ll want to build up your cardiovascular fitness to strengthen and improve your lung capacity, to help you cope with hours of walking every day.
There are several ways to do this. The first is to take on some shorter hikes in the lead-up to your multi-day trek where you can gradually increase the mileage each time and the pack weight, so your body has a chance to adapt. Strength training is also key—aim for two to three sessions a week, targeting your legs, glutes and core to build up your strength.
It’s also important to adjust your diet to accommodate all the extra exercise you’ll be doing, both in the lead-up to your multi-day trek and on the hike itself. You need a good balance of carbohydrates, proteins, and fats, as well as plenty of water so make sure you plan your water sources accordingly and have methods for accessing clean water along the way.
Finally, do your research into the right backpack for the experience and have it fitted by an expert. Equally important, you should choose a pair of supportive boots that have been thoroughly broken in before you embark on your trek. For all your speciality outdoor clothing and equipment why not take a look at our partner Go Outdoors, for leading brands.
On-the-trail care
It’s vital that you take care of your body during a long multi-day trek, and watch out for signs and symptoms that something might be wrong so you can take a proactive approach to treatment. Problems with your feet are the most common on a trek, because your feet naturally sweat and are packed into tight boots for long hours.
Stretching at the end of each day can help ease tight muscles and prevent soreness. It’s also worth checking every day for blisters and hot spots that could be a sign of an infection, and make sure you regularly change your socks to keep your feet clean and dry.
Fungal nail infections are an issue that many hikers face too. Podiatry experts, Sussex Foot Centre, explain that common symptoms of a fungal nail infection include nail discolouration, thickening of the nail and lifting of the nail plate from the nail bed. With untreated infections resulting in brittle nails that can become incredibly painful and unsightly, treatment early on is essential.
To protect your joints and muscles, take plenty of breaks and invest in trekking poles for shock absorption and to help with balance when you’re venturing more off the beaten track, and over rocky terrain. You also need to pay close attention to your posture, which can become hunched over the course of the day as your body becomes tired. Making an effort to stand up straight and engage your core will prevent unnecessary strain on your lower back and shoulders.
Whatever time of year you’re hiking, sun protection is a must, but especially in the summer. Make sure you have sunscreen with you and protective clothing to avoid sunburn, as well as a hat and sunglasses to keep the sun off your face. Insect repellent can also be handy to have in your pack to avoid bites along the way.
Finally, knowing even basic first aid can prove invaluable if you or someone you’re hiking with has an accident. Carry a first aid kit with you and learn the best ways to treat sprains, cuts, or burns before you set off.
Post-trek recovery
Completing a challenging trek is an incredible achievement, but your wellness journey doesn’t end once you reach the trailhead. How you care for your body and mind in the hours and days following your hike can significantly impact your recovery time, prevent injury, and set the foundation for future adventures.
In the first few hours after your trek is over, rehydrate and refuel with electrolytes and carbohydrates to help your body recover. Elevating your legs is also a great idea to prevent fluid retention and swelling in your legs and ankles—find a comfortable spot to lay down and elevate your legs above heart level for 15-20 minutes to improve circulation.
Long-term, consider consulting a physiotherapist or sports massage therapist to address any muscle tightness and joint issues that might have arisen during your trek, and learn how to distinguish between normal post-trek soreness and a sign that something’s wrong. Early intervention often prevents minor issues from developing into chronic problems that could sideline you from future adventures, so if you’re worried, seek advice from your GP.
Whether it’s a long weekend or multiple weeks, a multi-day trek is a fantastic way to challenge yourself and see more of the beautiful landscapes we have on our doorstep. Just be sure to do your research beforehand and prepare yourself properly before you head out to keep safe and healthy.
For advice on guidance on how to integrate healthier habits into your lifestyle, why not check out Julia Bradbury’s new book ‘Hack Yourself Healthy’—your toolkit for modern wellbeing.
Author: Annie Button