Need some backpacking tips!?
July 15, 2011 by Hikerama
Filed under backpacking tips
Next summer my boyfriend and I are going backpacking to Isle Royale. We will be there about a week and a half. I need some tips on what my workouts should contain to be prepared. I am not very much in shape but I have joined a gym and need to know which muscles are the most important to strengthen. Is doing an eliptical or a bike just as beneficial as running on a treadmill? I also have plantar fasciitis which created a lot of pain in my foot (my arches) from walking a lot (but I already know that it will hurt while on the trip!) But I was just wondering if there were some hiking shoes anyone could recommend?
Thanks!
The best thing you can do is do shakedown hikes. Carry the gear you`ll have on your trip on day trips. Make each trip progressively longer and harder. The gym is ok but there is nothing like actually getting out there with a pack on and hiking.
If you are really set on solely going to the gym focus on your legs. Squats will help you tackle any hills by building powerful quads and hamstrings. Do heel raises to strengthen your calves.
Heres a link that has a bunch of backpacking/hiking workout plans:
http://www.backpacker.com/search/?q=workouts&x=0&y=0
Any leg work you do is beneficial, but slowly increasing your walking distance/time and carrying weight is the best prep for long hikes. Unfortunately long walks will exacerbate your pain??? I’m sure you know that frequent icing and anti-inflammatory meds will decrease the discomfort.
I’m assuming that you’ve seen or are seeing a doc & maybe a physical therapist for your plantar fasciitis? If not see one so that they can suggest &/or prescribe an orthotic (shoe insert) that will help immensely!
The doc/PT can also recommend exercises specific to your condition, and maybe do ultrasound therapy, etc… The best exercises for plantar fasciitis are:
- calf/achilles stretches followed by frozen can roll
- towel stretches followed by frozen can roll
- stair stretches followed by frozen can roll
- toe stretches followed by frozen can roll
Since you won’t be able to ice the foot on your trip ask your boyfriend to adjust your trails/tent sites so that you’re close to shore so you can soak the foot in the lake water – it stays very cold all year round!
As far as boots go once you get the shoe insert take it with you to a good outfitters store and try on lots of different boots with the insert. Walk around the store – if it’s a really good store they have a terrain area designed for this purpose – the two most important pieces of equipoment you’ll have are your boots and your backpack. Choose the ones that fit you – not the ones that someone tells you are the best!
I hope you’ll have a great time on the Isle – the elk and wolves are amazing! The squirrels and fox not so much… they are cute, but annoying. I’m assuming since you mention a week and a half trip that you’re planning on doing the ridge trail the full length of the island? Take time to enjoy the amazing views and beautiful sunsets/sunrises!
Good luck!
Here is the Official site: http://www.nps.gov/isro/index.htm
Try the QUICKLINKS: “Brochures, Handouts, and Park Newspaper” check out the: “Safety Tips for Hiking” , “Backpacking Gear List” and “Trail Mileage” now that is important.
Know where you are going, how far it is and remember, you have to walk back. Please get a map of the area you are hiking, don’t leave camp without it.
And here is your FREE map: http://home.nps.gov/applications/parks/isro/ppMaps/ISROmap1.pdf
Good luck have fun and be careful.