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Tips on Backcountry Hiking With Arthritis

Arthritis is an affliction that is often painful, but outdoor enthusiasts should not allow this to prevent them from the activities they enjoy. Over time, hiking will help trengthen muscles and can help alleviate your overall arthritic pain. If you are planning a hike in the backcountry where terrain is often challenging, you should take precautions to deal with potential joint inflammation, swelling and restrictions to your movement than can occur as a result of your arthritis. By taking proper preparation, you can minimize pain and enjoy a worry-free hike.

  1. Physical Condition

    • Don’t go on any overly ambitious hikes if you are not physically prepared. If you do not exercise regularly, start a walking routine in town before heading to the backcountry. Talk to your doctor about other exercises that are well suited for those with arthritis so you can start to prepare your body for the exertion of a backcountry hike. Beginning hikers should start with shorter hikes over gentle terrain, then work up to more rugged, longer hikes.

    Proper Footwear

    • Wear a comfortable pair of hiking shoes and talk to your doctor about appropriate orthopedic inserts. It is possible to have orthopedic inserts made specifically for the shape of your feet. Proper footwear will not only keep your feet comfortable, they will relieve undue pressure on your legs and back.

    Lightweight Pack

    • For those with arthritis, it is best not to carry a heavy pack. Pick and choose only what you absolutely need. Water is the number-one necessity. Leave soda, ice tea, sports drinks and any other secondary beverages at camp. Light snacks are also good, but don’t plan on an extravagant picnic. If bringing items such as sun block, use smaller, traveler’s size bottles. Make sure the pack fits well and that the weight is distributed along your back and is not all on your shoulders.

    Medication

    • Don’t forget to take along your preferred or prescribed anti-inflammatory medication so that you are prepared for the occurrence of joint pain.

    Stretching

    • Stretch before embarking on your hike to ensure flexibility and to greatly reduce the chances of joint inflammation and muscle cramps. Stretch your hands, shoulders, back, neck, hips, and legs. A physical therapist can give you a specific routine catered to your needs. Pilates or yoga exercises can also increase flexibility. It is a good idea to stretch again at the end of the hike.

    Walking Stick

    • Consider using a walking stick on the hike to relieve some of the tension on your legs and back. However, a walking stick may not be appropriate if you have arthritis in your arms or hands.

    Rest Breaks

    • Take rest breaks when you need them, but don’t stop for too long. If you sit too long in the middle of a physical activity such as hiking, it can cause joints and muscles to stiffen.

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