By Karen McClellan, PT
Home Care

My happy place is in the forest. The tree canopy brings me comfort. I find peace and tranquility in the forest sights and sounds. Although this may sound blissful, there are some things you should do to prepare for a simple walk or hike in the woods.

You need to consider your fitness level as well as the difficulty and distance of the hike. It is important to keep in mind that walking on a paved street or road is different than maneuvering around rocks, roots, uneven surfaces, and grades on a hike.

Good footwear is a must! Hiking boots, even on the most beautiful, dry summer day, can protect your feet/ankles and prevent mishaps, such as a twisted ankle or worse. Physically preparing for the hike is important. Dynamic or active stretching prior to the hike will get your circulation, joints, and muscles ready for the exertion. After the hike, passive stretching to return all of those things to normal is crucial. Think of it as your warm up and cool down. From your lumbar spine to hips, knees and ankles, stretches are all vital to keeping you from possible injury. Aside from flexibility, hiking requires good balance and strength, so make sure you are ready for the task!

Safety is also important when considering hiking. Consider a buddy to go with, but if you like to go it alone, bring a charged cell phone and make sure your loved ones know your plan. Stay on the path, wear insect repellant, consider using walking sticks, and bring a water bottle. Hydration is important, as you deplete your electrolytes when you sweat. Do not drink from any brook or river, as it may cause Giardia. For more information about safety, visit https://hikesafe.com/.

With careful planning and preparation, you can get the most out of your walk or hike in the woods. For a great list of easy to moderate hiking trails near you, check out the following web sites:

www.concordnh.gov/1033/Hiking-Trails

www.alltrails.com/us/new-hampshire/concord

www.alltrails.com/us/new-hampshire/laconia

https://lakewinnipesaukee.info/listing/hiking-trails/

www.wolfeboronh.us/parks-recreation/pages/parks-trails-and-beaches

www.nhstateparks.org/things-to-do/hiking
Karen McClellan has been a Home Care Physical Therapist at Granite VNA for more than 22 years. She has extensive experience as a physical therapist in skilled nursing facilities, in athletic training at various New England colleges, and as a sports medicine volunteer at the 1996 Summer Olympic Games. Karen has a Bachelor of Science in Physical Therapy from the University of New England.