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Feature Article:

Training for Hiking

By Carlos Alberto Rivas, MS, CSCS

On a recent hike along the Grand Canyon , I started to analyze the diversity of the foot contact on the hiking path. My foot and ankle went through some interesting movements and positions despite the support of my well-designed hiking boots. I found out that walking uphill causes the foot and ankle to absorb and produce force in considerable dorsiflexion and often without a typical heel strike of gait. Downhill ground contact starts with the heel strike and proceeds into plantar flexion before the center of gravity moves over the feet. Without the proper training, this fun trip can quickly turn into a trip of misery.

The reality is that we live in a world of flat and even surfaces where sophisticated movements associated with hiking do not exist. Here is the challenge for trainers who work with people who hike between three to five times per year; when our clients' office feet are thrown into the complex movements of the hiking trail, it will almost feel like the first time on ice skates. Our clients' ankles are not conditioned for functioning at full capacity when hiking and performance suffers. An optimal ground contact requires flexibility, mobility, and strength from the foot and ankle. The uneven terrain and obstacles that I encountered led me to believe that the following supplemental exercises will be helpful for hikers of all levels.

Box Series (multi-planar single leg reaches off the box)

  1. Anterior reach; step down and tap the floor with right foot and then come up to starting position with both feet on the box and tap floor with left foot (10 repetitions)
  2. Lateral reach; step sideways and tap floor with right foot and then come back up to starting position with both feet on the box and then tap floor with the left foot (10 repetitions)
  3. Posterior reach; step back and make contact with the right foot and then come back to starting position with both feet on the box and step back with left foot (10 repetitions)
  4. Add a backpack for higher progression

Hikers Lunge Series (multi-planar lunge combo with dumbbell height)

  1. 5 to 20 pound dumbbells at shoulder height
  2. Anterior lunge; Stand upright with both feet planted on the ground; then take a long step forward and come back to starting position. Repeat on the other side (10 repetitions)
  3. Posterior lunge; Stand upright with both feet planted on the ground; then take a long step back and come back to the upright position. Repeat on the other side (10 repetitions)
  4. Lateral lunge; Stand upright with both feet planted on the ground; then take a long side step to the right; come back to starting position; then take a long side step to the left; come back to starting position; repeat. (10 repetitions)

Single Leg Stance on a Balance Board

Carlos Alberto Rivas, MS, CSCS is the fitness/ personal training director of the Baptist East/MilestoneWellness Center. Carlos has a master's degree in exercise physiology and has over 10,000 hours of personal training experience. Carlos is also a member of the Kentuckiana HealthFitness Magazine's Editorial Advisory Board. Carlos can be reached by phone at (502) 896-3900 ext.142.