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Hiking: Muscles, Injuries, and Safety
This article discusses the muscles used in hiking, common injuries, prevention strategies, and recommendations for a safe and enjoyable hiking experience.
Greek
Greece
HealthSportsLifestyleSafetyExerciseFitnessHiking
HarvardMassachusetts General Hospital
Dr. Sarah Eby
- How can hikers prevent injuries?
- To avoid injuries, start with a walking program on level ground, add strength training focusing on leg, glute, and core muscles, and gradually increase hiking duration and intensity.
- Which muscle groups are most utilized during hiking?
- Hiking engages numerous muscle groups, primarily in the legs and core, including abdominal, pelvic, and back muscles.
- What are the most common injuries associated with hiking?
- Common hiking injuries include ankle sprains and arm injuries from falls; tendon injuries, especially in the glutes and Achilles tendon, are also frequent due to overuse or weak muscles.
- What precautions should be taken before embarking on a hiking program?
- Before starting a hiking program, especially if you haven't exercised recently, consult your doctor; start with shorter, easier trails, and gradually increase distance and difficulty.
- What is the significance of using hiking poles and what additional preparation does this require?
- Using hiking poles can improve stability and reduce strain on legs; however, this necessitates strengthening shoulder muscles to prevent fatigue and strain during the hike.