A Waterfall At The End Of The Trail

Hiking is a very popular pastime in our area. Being in the foothills of central Alberta, there are more hiking trails than you can count. I have met more hikers in this community than all the other places I have lived, combined. We all know that walking is one of the best forms of exercise. Most people can do it and it doesn’t require a lot of equipment and expense. In this post, I’m going to be talking about everything from the full on backpacking trips to nature walks to strolling along the path system. There is a lot of over lap in the needs, risks and injuries.

Hummingbird Falls
Waterfalls are my favourite thing to hike to!

Footware

At it’s most basic, all you need is a good pair of shoes. Sandals that are loose on your feet put you at risk for a sprained ankle or worse. I can tell you from personal experience that a broken toe is one of the most excruciating injuries! Unsupportive shoes also promote plantar fasciitis and shin splints. The type of shoe best suited depends on your activity.

If you are primarily on paved surfaces like sidewalks or paved trails, you want to look for something with a good shock absorbing sole. Pavement has no “give”, so every step we take sends the force of impact up our legs. This is also important if you stand on concrete floors at work.

I’m not against a proper hiking sandal. With adjustable straps and a good tread, they have advantages. They are much cooler, they are lightweight, you can loosen them if your feet swell and they dry faster if they get wet. Just save the pretty ones for the deck or poolside! Many of my clients have returned from holidays spent in flip flops in pain that was completely avoidable. Look at the sole—is it thin and flat or thick and contoured? Is the tread smooth or more like a tire? Sandals that have a strap between your toes put a lot of pressure on a nerve that is between your big toe and the next one. You do not want to make that nerve angry. It’s called a Morton’s Neuroma and it’s like walking on broken glass for weeks.

If you are on trails, out in a field, on gravel or dirt roads, on icy sidewalks or in the forest you want hiking boots. They protect your feet and ankles from hazards and the elements. They have a proper sole and tread to give you sure footing and they have high tech insoles and lining that wick moisture and reduce blisters. I was shocked at the difference when I finally switched from runners to hiking boots.

With any kind of foot ware, try on several styles and brands. Every brand has their own fit with suits people differently. You may love one brand’s running shoe, but a different brand for hiking boots. A shoe’s fit depends on many factors: foot width, arches, toe length, ankle bones, previous injuries, how you walk, etc.

Make sure your shoes/boots are in good condition. Actually stick your hand in and feel the insole for worn spots. Your foot gets used to them because they develop slowly. A shoe that looks brand new on the outside can be completely worn out on the inside. For ordinary shoes that get worn every day, like at work, you are looking at 6-10 months.

Hiking Poles

Hiking poles (sometimes called trekking poles) look like ski poles and come in a wide range of styles and prices. Some are collapsible, which can be a handy feature if you travel to your hiking locations. Not necessary if all your walks start at your door.  Some are specific to a particular terrain, like walking on pavement. Some have interchangeable tips that go from snow to bare ground to pavement. Hiking poles should be adjustable for their length, to a point. You still need to choose ones that are best for your height. At 5’6”, what I need is different from my eldest at 6’4”. Your elbow should be at a 90 degree bend with the pole tip on the ground. Hand grips need to be comfortable for your hand size, and your preference. Some people want a smooth and cushy handle, some want lots of grip for wet conditions (or sweaty hands). Rubber grips are better for winter, but sweaty for hot weather.

Hiking poles have several advantages:

They turn a walk into a more full body workout by incorporating your arms

They provide stability on uneven ground

They take pressure off your knees on downhill slopes

They give more points of contact on steep slopes, you can dig in and pull up

They raise the level of your hands which reduces swelling

You can use them to push vegetation, like poison ivy, out of your way

They give you stability when crossing creeks or slippery ground

Siffleur Falls
If you look closely, my oldest, with the poles,
is wearing a backpack style hydration pack. He's using my poles, so they are a bit short, but that's ok for going uphill. 

Backpack

Choosing a backpack depends on what kind of walk or hike you are going on.  For short walks, any small backpack will do. For hikes that involve uneven terrain, you want a more appropriate pack. You want to try on backpacks, just like trying on shoes. They vary by back length and shoulder width and have a variety of features. Some are completely adjustable and some have very few adjustments. Are you needing it in winter when it will have to fit over a heavy coat?

In addition to the shoulder straps, a proper backpack has a waist strap and a chest strap. This assists with distributing the weight evenly. The weight shouldn’t be hanging from the tops of your shoulders. When all the straps are done up, the pack shouldn’t be sliding around on your back. The chest strap should be just below your collarbone, in line with your armpits. The waist strap should be in a comfortable spot. Many packs adjust in length so these are hitting the right spot. You should be able to reach and adjust all the straps while wearing the pack.

If you have little ones, a baby backpack is an amazing thing. I got a MEC baby backpack as a hand-me-down, and could carry the boys until they were 2 in that, with no back pain. It had an aluminum frame that opened up in an A frame. I could put the baby in, upright, and put it on by myself. If I took it off, it would stand up on the ground with the baby in it. It was wonderful! We lived in a place where strollers were not really an option most of the year, so I used it all the time. If I had to choose only one piece of baby gear, that would be it!

What to Pack

This will vary, depending on your route and length of hike, as well as the weather conditions.

Water—I’m a huge fan of the hiking water bladders that have a drinking tube. They fit in an inside pocket of the backpack and the tube comes out a hole and attaches to your shoulder strap. I find people drink a lot more water if they don’t have to stop and take out a bottle. Some even are their own mini backpack. We used that a lot when the kids were smaller and all they carried was their water.

Hat—Shades your eyes and your face from the sun, and if rain comes, it keeps that off your face as well.

Dry socks—Nothing is worse than wet socks.

First aid kit—A small, basic kit is really appreciated if someone gets a skinned knee, a splinter, a blister or a sprain.

Lunch or snacks—Great time for that homemade granola from April 26, 2020. When the kids were younger, a bag of granola in a fanny pack that was easily accessible eliminated the constant “is it lunch time yet?” Our family’s favourite hiking snack combo is dried fruit, crackers and those individually wrapped cheeses. Carbs, protein and sugar, very satisfying.

Rain cover—(many packs come with one, kind of like a fly for a tent)

Layers of clothing—Even on 2-3 hour hikes the temperature can fluctuate a lot whether you are in the trees, out in the open, wind or rain comes up. Not to mention your exertion, while you are going full tilt up a hill, you get hot. Stop for lunch at the top of that hill where it’s windy, and you can get a chill from being sweaty.

Sunscreen—Even if you don’t typically burn or if you apply before you leave, if you are close to water, with the reflection you are more likely to burn. Being sweaty also increases the likelihood of burning, all those drops act like mini magnifying glasses, intensifying the suns effect. Plus, you lose the sunscreen that you applied before when you sweat. This is a good time to use the sunscreens labelled for sport.

For longer hikes or hikes in more wild locations:

Tell someone where you are going and when you expect to return, especially if you are out of cell service or not on a well-used trail. Leave a note on dash of your vehicle with the time you left and your route. Anyone, at anytime can step in a hole and break an ankle. You should have everything you need until help arrives.

Bear bells attached to your pack

Bear spray

Emergency kit—matches, mylar blanket, flashlight, whistle, rope, compass, knife

More food

Extra water and/or a water filter like a lifestraw or berkey bottle

Spare socks and clothes should be in a ziplock to keep them dry

If you need medication, you should always have a couple doses with you.

Ram Falls
I told you that I liked waterfalls!

Training

If you are planning a big hike you should spend some time preparing. There are some great experiences out there that are rare and unique, like the Burgess Shale, or the West Coast Trail which you have to book in advance. There are geocaching adventures or overnight trips. Planning a hike that is beyond your usual experience requires some training to prevent injury or mishap.  Do your research about the length and the grade of a hike. There are some really good apps out there and some of the big trails have their own websites.

I’m sure there are countless apps out there. Finding one or two that you like is an invaluable tool. We use the app, All Trails, which I like for a few reasons. When we are in a new location, it shows us the trails close by, which we may not have known about otherwise. It gives information about the trail like if there are outhouses, if dogs are allowed, the length, the grade and if it’s a loop or in & out. Once you have done a few trails and you get a sense of how an app rates them, it makes it easier to judge future trails. Easy, moderate or advanced are subjective, so getting to know your app is key.

If you are planning a multi day hike, you have to plan your pack weight. Collect everything you need and pack it. Weigh your pack. Then go for a walk with your pack. Use a pedometer or some other method to measure your distance and how long it took. It’s important to have a realistic understanding of how far you can go in a day. It’s best to build up your strength and endurance slowly. Practice on uneven ground and inclines. Increase the weight of your pack slowly until to get to the weight you need.

Packing heavy is an art form. You want the weight evenly distributed in a way that doesn’t shift around. When you get back, evaluate how you feel.

Do any of your straps have pressure points or rub?

Did the contents shift or rock?

Are your feet or legs sore?

Do any joints hurt?

How tired are you?

Does your back ache?

Are your shoulders sore?

Do you have a headache?

Any symptoms that you experience during a short, practice run would be compounded over several days. An imbalance in weight distribution could lead to a repetitive strain injury. Worn out hiking boots could cause foot or leg conditions that take weeks to heel.

Like any activity, approaching hiking thoughtfully will reduce the likelihood of regret. Nothing takes the joy out of time spent in nature than blisters and aching shoulders. The aches and pains of a hike don't just happen at the end either, chances are you still have a long way to come back! So do a little training and warm up and take the right equipment. Enjoy the view and don't forget the camera!