Some basic knowledge of body mechanics can help prevent injuries, improve endurance and increase success when hiking. Adding hiking to your outdoor activities can have many health benefits, including lowering your risk of diabetes, high cholesterol, hypertension, heart disease and depression. It can also aid in weight control. I’ll review some basic introductory body mechanics to improve your hiking form.
The Basics
Walking is the act of locomotion where at least one foot/leg is always in contact with the ground. Gait is the regularly repeating sequence and style of limb movement used in walking.
Speed is determined by stride length and stride frequency. Both stride length and stride frequency are related to body size. Taller people tend to have longer strides and shorter people tend to have faster frequency. Within one gait cycle, each foot performs one ground contact and stays on the ground for about 60 percent of the gait. Your foot is lifted off the ground for about 40 percent of the gait.
Step Right
Your steps should be the correct length for your body. Swinging your leg too far forward and extending the reach, beyond your natural swing, will result in a heavier heel strike. A shorter, quicker stride will result in less impact on the foot, heel and knee, as well as maintain your center of gravity over your stable leg and not over your extended foot. It’s much more difficult to maintain your balance when over striding. Maintain good posture by elongating your spine. This also prohibits longer strides and swinging back and forth. A good exercise is to place a folded towel on your head and practice keeping it there as you walk. It will keep your attention on your straight spine and keep your stride short!
Foot Strike
It is best to avoid making a direct hit of your heel. Instead, strike the ground with either your mid-foot or the outer part of your heel, and slightly move your foot inwards to lay it flat. This allows your foot to land directly under your hip as you propel yourself forward and maintains your center of balance. A direct heel strike will stress your knees. It is also easier to maintain a correct foot strike when maintaining a moderate stride.
Swing Those Arms
If you bend your elbows 90 degrees and swing your arms naturally as you walk, it will give your upper body a better workout and encourage you to go faster. Hiking poles can help you maintain balance, increase your intensity and burn more calories. They also give you another point of contact with the ground, allow you to go faster and stabilize your hips, knees and feet. A common mistake is lifting the shoulders too much and planting the poles too narrowly. Practice keeping your shoulders down and back, plant your foot first, then follow with the pole.
Hiking Ups and Downs
When going down a hill, let your pelvis list downward to the side of your forward foot. This will shift you side to side and as you go forward your pelvis will go back and forth. This protects your knees from wear and tear and stabilizes your center of gravity. When going up a hill, your knee should never travel ahead of your foot. Plant your front foot, then push off the back calf. This protects your knees.
Finally, as always, ensure your shoes fit correctly, check the weather, bring plenty of water, let someone know your plans if you are hiking alone and have a paper or downloaded map of your route. Happy hiking!
This article by Dr. Patricia Ellison was originally published in Girl Camper Magazine.
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