As fall has arrived, many Northern Arizona residents are ready to head into the high country for some hiking. Few activities can expose you to the beauty of our surroundings like a hike into the backcountry. The extensive urban trail system in Flagstaff is impressive, but a bit tame for some. For those who crave the ribbon of a single-track trail snaking through an aspen grove or scrambling up a steep slope, take caution, as your adventurous forays into the wilderness can put you at risk for injury. 

Two of the most common hiking injuries are ankle and knee sprains. These common backcountry injuries may seem like nuisance injuries in the civilized world, but they quickly can change your backcountry experience into a lesson in survival. 

The good news is you can improve your performance and safety on the trail with a few simple drills that focus on balance, strength and stability in your legs and back. Pavement pounding and walking around the office will not prepare you for the instability of the trail. These simple drills can help keep your wilderness experience personal rather than on a front-page account of a backcountry rescue. Try these drills:

Find a safe, open area with a smooth surface and walk very, very slowly, as low to the ground as you can manage. Take larger-than-average strides. This will improve your muscle’s responses to balance demands. Try to cover 200 feet in each direction.

Stand on the edge of a step with your heels hanging off the step and do as many toe raises as possible. Try to do at least 20. Do these again, this time without holding on to the rail, then with your eyes closed and then one foot at a time.

Take a big, puffy folded bath towel or a firm pillow and place it on the floor to stand on. Balance on one leg and try to pick up objects placed on the floor around you with your hands. Try five to 10 pick-ups on each leg and on each side of the towel or pillow.

Stand in a doorway on one leg with your knee slightly bent. With your free leg bent at the hip and knee, slowly turn side to side touching the door frame on each side of you with your foot. Repeat 10 times to each side.
    
All these drills can be made more challenging by doing them without your shoes on, and can help improve your body’s response to the unstable environment of the trail.

It also is a good idea to carry some anti-inflammatory medicine with you on the trail just in case you do get injured. However, the goal is to avoid injury so you can keep your hiking memories the colors of fall foliage, instead of swollen black and blue! See you on the trail!

Eric Pitcher, P.T., C.S.C.S., is a physical therapist and strength/conditioning specialist with The Sports Medicine Center of Northern Arizona at Flagstaff Medical Center. For more information, call 928 773-2125. Is there a health topic you'd like to know more about? Please write to Mountain Medicine, c/o FMC Public Relations, 1200 N. Beaver St., Flagstaff, AZ 86001, or visit FMC's Web site at FlagstaffMedicalCenter.com. For more information, please see your physician.