Section Hiking Vermont on the Appalachian Trail

 

The return to the AT in Vermont in July netted us a state and also two weeks' worth of humid, warm temperatures, accompanied by lots of deerflies and mosquitoes. I wish I had brought more insect repellent as they were not easily deterred. In camp, my toes especially got bitten up, requiring socks. 

We did meet up with many hikers seeking to hike the whole trail in one year, called thru-hikers. And we enjoyed our stay at the Green Mountain House in Manchester Center, which I highly recommend. 

The trail did bring us to some nice pond areas where Papa Bliss took a dip, as well as scenery on top of Bromley Peak before the first and only rain of the two weeks which soaked us for about two hours. 

An interesting suspension bridge took us over the scenic Clarendon Gorge, where just a few weeks ago,  it had been unsafe to cross. Before that, a nice ice cream treat by a trail angel helped propel us up and over the steep rocks we encountered afterwards.

A long day up and over the wooded Killington Peak, crossing roots and rocks, eventually brought me to Rt 4 and Rutland for a much-needed two-day break. Especially as a few days before, I had banged my big toe quite severely on a rock while in camp and had been babying the foot. But now pain is on the rise, and icing is required.

Continuing on a fifty-plus-mile section from Rutland to New Hampshire included this quite tall ladder, which I climbed down. But the heat and humidity persisted, and the combination of this plus my hurting foot has moved the goal posts of the rugged White Mountains to a future hike in the fall. 

Limping into Hanover, I am glad to have completed Vermont, but sad that I must delay any further hiking. Upon my arrival back home, it was determined I had actually broken my big toe when it struck the rock in camp ten days previous. Eighty miles hiked on a broken big toe, yikes! Thankfully, after several examinations, the doctors feel that fracture is stable and I can return to the trail in September.

Stay tuned for Part Two with the Whites of New Hampshire, coming soon. 

When Injury Sidelines You

There is nothing more frustrating than experiencing an injury that keeps you from doing what you love to do. Especially hiking. After completing a three-week journey on the Allegheny Trail, I came home, did too much, and ended up with severe hip pain and sciatica. Diagnosis - hip separation and muscle overuse (possible piriformis syndrome). Right now I have a tendinitis issue from compensation due to a fracture in my toe after stubbing it on a rock. My third AT completion attempt is now on hold.

So now I am sidelined. I am no longer a happy hiker, enjoying what the trail has to offer, but resigned to icing, Physical Therapy, and simple walks. I’ve had injuries that have given me issues for many years. It’s not an easy thing to deal with when you are active.

So what do you do when injury strikes?

1.      First off, if you’ve suffered an injury, don’t be brave and keep hiking on it. You’ll just do more damage. Pain and swelling is your body's way of trying to tell you to STOP. So stop hiking. Period. (I only got off trail when the humidity and foot pain became too much. Later, I found out I had hiked over 70 miles on a broken big toe!).

2.      RICE. Rest, ice, elevation, compression.  DO it immediately after an injury happens. Don’t wait 24 hrs. It impedes the healing process. And be sure its ICE. Don’t ever put heat on an injury. If your stomach can handle it, taking ibuprofen (Advil) helps ease the inflammation. If you can’t, Tylenol helps with pain. Turmeric is also an anti-inflammatory.

3.     See the doctor. Many times, you can try to deal with the injury at home. But in my case, I did not wait as things were not improving. Sometimes it's good not to wait, to ward off other issues (like scar tissue forming). In severe cases with major swelling, pain, etc., you need a doctor to evaluate it. You may need x-rays to make sure something isn’t broken (I could walk with my injured toe, but only an X-ray showed I had indeed fractured it). You may need physical therapy to get back in the groove as soon as the injury allows. With the cost of medical care, sometimes this is put off. Only you know how bad it is.

4.       Eat nutritious food. If you are going to be sidelined for a while, be sure the food you eat is good for you. Don’t eat sugar and useless carbs thinking it will make you feel better. It won’t and may even worsen things. Protein, fiber-based foods, and lots of water are important to the healing process and for your well-being.

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5.      Try not to get depressed. Easier said than done, especially when you see your buddies hiking and you’re sitting. But most have suffered like you have in one form or another. Most have been sidelined. Think of this as rest time to do other things that maybe you haven’t done. Think of the projects you can accomplish while you’re mending. Be sure to be outside too as sunshine is important to elevating your mood. Talk to others who have had injuries. Above all, give yourself time to heal by giving your body (and you) a break.

6.       Engage in other physical activities that don’t aggravate the injury. I have an exercise bike. Yeah, I hate the thing. But it’s better than nothing for cardiovascular means. A swimming pool works wonders also. Do some strengthening exercises (check online for exercises that have to do with your injury to begin rehabilitating it when the pain allows). Stay involved. When you are able, return slowly to your activity. Don’t push it or you could find yourself back at square one.

7.       Above all, be patient. It takes time to heal ligaments, tendons, and bones. Let your body do its job. Then you will be raring to go and ready to tackle that trail in no time. Remember, the trail is going nowhere. You will be back when the time is perfect.

Related Blogs

Ankle Injuries
Oh My Aching Knees

When Plans Change

First Aid and Trail Medicine

Lessons Learned from an October Section Hike on the AT – Damascus to Bland

(Repost of a section hike and lessons learned)

Continuing my third round of completing the Appalachian Trail with a lengthy hike of over 120 miles. My only catch this time is I had eight days to complete it. Thus it required me

The climb north to Buzzard Rock yields a great view

to do heftier miles for longer periods of time (averaging 15 miles) and without rest. It also occurred during a drought time on the trail which has seen little in rainfall.

Water Issues. I talk about this issue in another blog, but my trip required a good idea of reliable water locations. I carried the guidebook pages and maps. I did ask hikers along the way what water was available and most had a hard time remembering. But what I did hear at least boosted my confidence that there was fairly adequate water availability.

Most bridges went over dry areas unless they were bigger creeks

Murky Water sources. The evening of Day One saw me camped by a black pond as my water source. In all the miles I have hiked, I have never had to pre filter water. But in this case it was a must to avoid the sediment clogging my Sawyer filter. I took a bandana (glad I had two with me for this hike!) and ran the water through. The bandana worked perfectly to collect the dark sediment. I then filtered the water through the regular Sawyer filter. While the water was still discolored, it was free of particles and treated.

Elevation and Weather. It pays to know the weather ahead of time. The hike began in summer-like

Snow and cold wind on Chestnut Knob

70s but I knew at the end I would face cold conditions. What I didn’t count on also was snow on Chestnut Knob! SO I had both extremes, warm and snow in a week section hike. Be sure to check the weather up to the minute and prepare for weather extremes, taking into account the elevation in which you will be hiking. I felt weird carrying cold weather gear at first, esp. with hikers bouncing along with light packs for the summer temps, but at the end of the week, I used everything I had and glad I packed what I did.

Other Hikers. I must say, on this trip I met the friendliest hikers out there. Everyone greeted me. I saw lots of southbound thru-hikers also as they are heading for final destination of Springer Mtn in GA, only weeks away (and boy were they happy!). It was great to see such a collection of friendly hikers out there enjoying the trail. The only issue I saw among most – no one was wearing blaze orange!!

Animals. In this section of trail it is not so much the bears but ponies and longhorn cattle! In several instances, the cattle stood directly on the trail. The horns were quite intimidating, I must say. I did

what I usually do with bears, talked to them like my dogs in a confident manner and they thankfully moved. But it was still nerve-wracking.

Overuse. Because of the persistent high miles over rough terrain, I am now nursing a fairly bad anterior tibial tendonitis on my right leg. Even after four days of basically no walking t is still bothering me. So the rule is – don’t overdo or you will suffer the consequences! And that is something I ought to know by now! Check out tips on my Overuse blog.

Sunset at Thomas Knob Shelter

Observations and Lessons Learned on Section Hikes Series:

Bland to Catawba

Amicalola Falls To Stecoah Gap

Stecoah Gap to Spivy Gap

Observations in Winter Backpacking - Shenandoah

Guest Blog - A Change of Plans? Focus on the Positive

I had an abrupt change of plans to my section hike this week when sidelined by unexpected sickness. Thought this was good to repost -

A Change of Plans? Focus on the Positive

By Dallas Gallmann

After 4 long weeks I finally got my cast off and have gone into a walking boot for another 3 weeks before I start physical therapy.

I set off on the trail last month in order to do some soul searching but God had a different plan for me. My trip ended early after a fall and it may sound cliche but I went to the trail to learn about myself, to test myself physically and mentally and I came out of this experience with doing just that. (Just not in the way I thought I would)

As soon as I fell I knew something was seriously wrong but without cell phone signal I had to continue hiking up to Hawk Mountain shelter. The next few hours were hard. Mentally and physically I knew what I had to do but my mind immediately deemed everything up to that point as a failure. I was beating myself up for something I could no longer control. I was a failure because I wasn't going to be able to finish what I had set out to do. As I continued up the mountain I realized I was so focused on my pain and the idea of failing that everything had become a blur. I stopped to collect my thoughts. I told myself from here on out nothing negative, you have to pick yourself up, you are doing this, worry about everything else tomorrow. You see it is so easy for my mind to immediately think of the negative and I was no longer going to feed into what others would say or view my trip. I made it up that damn mountain and as I passed the sign for Hawk Mountain shelter I stopped for a moment to cry and reflect. I accomplished that mountain, that hurdle. I could be proud of that!

The next morning trail angels hiked up to the shelter and hiked me out. Later I learned that I had fractured my ankle, torn multiple ligaments and strained my calf muscle as a result of my fall. But as I told my story to everyone who asked what had happened, I didn't get the reaction my head told me I would get! They didn't see my story as a failure! They congratulated me on being brave enough to solo hike. They were inspired by my resilience and most of all they were curious if I was going to let my injury keep me from going back to the trail. I told them I only got 24 hrs on the trail and 22 of them were spent in pain but I have dreamed of being back out there ever since!

I encourage / challenge each one of you when things go wrong in life or on the trail to focus on the positive! Don't beat yourself up when things don't work out the way you want! The trail will still be there, life will continue and when I am healed up and my ankle is strong again I will finish my hike! I hope to see some of you on the trail!

Related Blogs

When Injury Sidelines You

No Matter the Trips and Miles – You are Always a Newbie

I was so excited to hit the trail again. It had been several months since my car accident that had caused major back issues. I had been out once for an overnight during the summer, but for a few quick miles. I was ready to hit the trail for some fairly good walking and cover about 70 miles in four days. It had been a trail I’d done so many times, I had it memorized. The graded Appalachian Trail in Shenandoah National Park. The outlook was bright.

Unfortunately I had several things working against me right off the bat. First, I had a pretty good sore throat going when I left. Meaning I was battling sickness. I waved it off, having endured as much on the Florida Trail and thought it shouldn’t affect me much. Second was my backpack. Since my good one was getting reconditioned by ULA, I went with a very old one. I figured it would be fine for a four day trip. Third was the idea I could do some good miles each day on what I believed was easy trail for the most part.

All Wrong

The first day was lovely. I ascended from Chester Gap into the park, enjoying the pretty but warm day. Not a few hours into the trip I felt a certain exhaustion beginning to grip me. There was some decent ups and downs on this route. I worked away any issues as I did most everything else. But the unplanned tiredness, coupled with some muscular pain from the backpack that began erupting early on clued me in I ought to cut miles the first day. But I can be pretty stubborn and pushed through 

to reach Hogback Mountain and a 17 mile total for the day. Yes, I hiked 17 miles on day one.

I was pretty exhausted that night but still was able to check out a backpacking meal I had created for a magazine article (to be published in Mother Earth Living in March, 2019). Somehow I managed to get my act together to review the recipe and even take some pictures using a selfie stick I threw in at the last minute (which worked out well).

But then next day I felt it. I enjoyed a pretty sunrise over Hogback, but I was extremely sluggish and I hurt everywhere, with blisters also on my big toes (a situation I deal with on every new start until the prized calluses form). The 17 miles on day one had completely done me in. I was okay for the first two hours but after that, it was a mental push just to do minor elevation gain. The illness was

Hogback Mtn sunrise

sapping strength too.

So with great reluctance I called for a pick up at Thornton Gap, having done 27 miles in two days. At least I was able to get out but it took several days for me to recover from fairly intense muscle pain and the blisters, along with a cold.

I keep forgetting that my best on a trail was formed by consistent hard work and continual hiking. Not zooming out into long stretches straight from the house.

So here’s the lessons –

1.       DO NOT hike high miles on day one

2.       Change your plans

3.       Don’t go if you feel a cold coming on (sore throat, aches, etc.) cut your miles, head to a hostel, or wait on your trip.

4.       Remember that despite the many trails and miles of the past, of which the mind can play tricks, whenever you go out, you are still a newbie in your body  

Pass Mtn view

Overuse Hiking Issues

Overuse issues cropping up among hikers and especially those doing long distances. Unfortunately hikers sometimes believe the hike is a competition and they need to keep up with the flock. Or they feel the miles they do is too low and they ought to do more. Thus they end up doing too much for ligaments and tendons unaccustomed to the stress. Because of this, hikers end up with overuse related issues that can jeopardize their hike.

Foot and lower leg tendonitis - Just today I developed an anterior tendonitis in my right lower leg radiating to the right side of my foot from increased exercise and a flexion issue. Pain on the top of the foot may be extensor tendonitis and could be because your laces are too tight. If you have pressure point pain over a bone, a stress fracture may be developing.    

Shin Splints – I have seen many hikers developing this issue, usually after long days of hiking, doing

high miles their limbs are not used to it. Shin splints refers to medial tibia stress syndrome over the shaft of the tibia. It is directly related to doing too much too soon. The pain is felt along the thick bone of the tibia of the lower leg. Sometimes it can be in the calf muscle itself.  There could also be swelling.

Knee issues – this is probably the most common joint that suffers from overuse. The ligaments around the knee become sensitive to the loads we carry, not only of our backpacks but the stresses of uphills,   downhills, and rocky terrain. That plus longer distances puts a good deal of stress on them, leading to pain and sometimes even ligament tears.

Muscle and Body Pain and Fatigue – again, doing too much too soon can lead to weariness in the

body, especially in long distance hikers who are not adequately taking in good nutrition needed for the miles hiked. Or they skimp on drinking water. The body can turn to muscle to burn - a very poor place to find the energy needed to keep things going. Muscle wasting leads to weight drop, fatigue, and health issues once the hike ends.

What to do?

First of all, CUT the miles! If you are developing an issue like tendonitis, shin splints or knee issues, rest is important. RICE – Rest, Ice, Compression, Elevation until symptoms subside.  Take a few days off. Ice the affected extremity. Take Vit I (Advil) or Meloxicam works well too (a prescription). Taking tumeric with pepperine helps with inflammation. I have had very good results with an ointment called Penetrex. Applying an ace wrap or brace to the area sometimes helps (for me, it tends to aggravate things). Search out exercises online to help stretch the affected areas. If you are having foot pain, try relacing your shoes. If there is no relief, get checked out by a good sports medicine doctor.

Check your shoes. I’ve seen hikers that have come 800 miles in trail runners which are only meant to 

do 3-400 miles. Change your shoes ad insoles, and when you do, make sure they are the proper shoes for your foot type. Good insoles and good socks are important. And don’t forget hiking poles.

Make sure you are taking in adequate fluids and nutrition. Eating just ramen or potatoes is not going to provide the protein needed to help your muscles recover. Skimping on good foods means your body may turn to muscle of energy, and that’s not good. Eat a well-balanced meal that also contains dehydrated veggies and protein. Also take a multi vitamin. Water is needed to lubricate joints and prevent that achy feeling.

When you are ready to begin hiking again, ease back into your hiking. Do not be tempted to do too much too soon. Or you will be right back where you started. Be patient and your body will reward with with an awesome hike.

Related blogs:

Hiking and Ankles, the Whole Story

Oh My Aching Knees

When Injury Sidelines You 

Wow, I Hurt from Backpacking! 9 Ways to Prevent It

"Oh, do I hurt!"

You’ve likely heard and said those words many times after a backpacking trip. That unpleasant feeling of soreness. It can come from just carrying a backpack (sometimes with too much weight in it or not properly fitted) to the harsh terrain day after day on foot and leg muscles not used to such rigors.

An overstuffed pack coupled with the terrain can make you sore

The best way to minimize the painful effects of hiking is to try and prevent it as much as possible.

1. Carry the right backpack for you. Gather your gear together first, then check out backpacks at an outfitter. Make sure the backpack is properly fitted. There are also techniques for how to pack a backpack. to minimize the unpleasantness of weight bearing on tender shoulders. But do expect some pain the first few days. After all, you are doing something you have never done before. It will take time for you to adjust. So be patient with yourself and you will be amazed how quickly your body adapts.

2. Make sure you are not overpacking. Take only what you need. There are ways to cut back on pack weight simply by reducing ounces (which can quickly add up to pounds). While this may not be critical on a weekend venture, over long distances, it can attribute to lots of aches and pains. Look over your gear to see what your need and what you don’t. Have other hikers peruse your list online in trail forums to help you reduce weight. Check out this gear list for backpacking for what you need on a long trip. See the Related Blogs below for other ideas in cut in food, specialty gear, etc. 

3. While hiking, be sure you are drinking plenty of water. Our body is composed mostly of water, and water keeps joints lubricated and less likely to hurt. Carry the means to safely filter your water and bottles to carry it.

4. Eat the right foods like good proteins, veggies, dried fruits, whole grains, and cheese. Avoid useless calories that will do nothing to re-energize or heal achy joints and the micro tears in muscles. A candy bar might give you a temporary sugar boost, but then it makes you drag.

5. Make sure you are wearing the proper footwear for your foot type. Get fitted by a professional. The wrong shoes or worn-out shoes can make your legs feel very achy and sore.

6. Make sure you are getting enough sleep. I tend to crash for at least ten hours because I know during that time, the body is repairing itself. It helps reduce pain. 

7. If your need to, take some pain medicine but don’t overdo it. Advil or other NSAID products can cause wear and tear on your stomach, leading to ulcers. Preventing pain is better than trusting to drugs. If you do need a pain reliever, try the lesser one, like Tylenol. Take turmeric with pepperine also. Do not take narcotics for pain. If you need that much relief, you need to get off the trail and have your affected limb or issue looked at by a professional. 

8. Limit your mileage. Don’t try to be cool and do lots of miles when you're not ready. Take your time to adjust to the rigors of hiking. Stop often to rest, eat a snack, and enjoy a view or a flower. This is about the journey, not the destination.

9. If you feel achy even after limited hiking and it is accompanied by a headache and / or fever, get checked by a doctor. It could be an indicator of Lyme Disease.

Yes, aches and pains can come, but the joy of the trail, the views, the woods, and times with new friends makes it all worthwhile!

Related Blogs:

Lighten that Backpacking Load

Top Three Weight-Loss Challenge for Hikers

Trail Maps – Why Bother?

Being a frequent contributor to hiker forums, I have seen the Appalachian Trail map debate time and time again. And time and time again I see the same reasons crop up as to why hikers choose not to carry maps or even find them an essential part of their gear list -  

Common arguments against taking maps on the Appalachian Trail - 

-          The trail is blazed white and easy to follow. You can’t possibly get lost

-          I know the trail cold, so I don’t need them

-          I never plan to get hurt, face a drought, need a road to bail a friend out or meet a friend, avoid storm damage or any such calamity because my hikes go perfectly every time

-          My guidebook is good enough

-          Maps are too heavy

-          Maps are too expensive

-          Some maps cover such a small portion of the trail, they’re a waste

-          I don’t want to have to rely on a mail drop for a map

-          I can always look at someone else’s map

-          Maps are for whimps

-          Maps are only for those who like looking at something else besides the woods

-          Maps are only good for TP (toilet paper...)

-          Your own special reason…..

Now the Reasons Why you Need a Map – based on the above

-          Yes, the Appalachian Trail is blazed white. But did you know there are places where other areas are blazed white? State Game Lands of PA are. I have seen dirt roads with obscure white or other areas. Just because white blazes often signify the AT doesn’t mean other areas won't also use the same markings. And that can mean you veering into other areas with the potential of – uh – getting lost. Also, many designated wilderness areas have infrequent trail blazing. Or blazes are obscured due to rerouting or lost over time. It’s easy to miss them at road junctions. Or pranksters could have obliterated them. In different seasons trails can be hard to follow and blazes spaced far part or gone by blowdowns or chipped bark. Or fresh snow obliterates them. 

-          So you never plan to get hurt or encounter adverse weather which may necessitate your need to bail out or emergency camp at a place that has water? A map will show you areas that may suffice for an emergency campsite. Maps help point out road crossings or alternate trails that can lead to bail-outs and safety if you or a friend need them. Or if you run low on supplies. Maps help show detour routes if the trail is blocked by severe storm damage (i.e. hurricane damage in season or fire season when trails close) or high water from a t-storm. Maps also help locate adequate, uncontaminated water sources where reliable ones in a guidebook may not be flowing. Essentially, maps could save your hike and maybe even your life

-          Guidebooks are giving elevation profiles of the trail but don't have the other features a map contains. They do not have contour lines. You don't know for sure where that trail is really going from a guidebook. There are no side trails outlined on it except in verbage. They don't always point out all upcoming road crossings and trails, nor do they tell you where they lead. They cannot pinpoint obscure water sources you may need, esp in drought conditions or in beaver fever areas. Guidebooks provide words not visual illustrations of the trail and its surrounding areas

-          If you think a tool that could help you or save a life is too heavy, then maybe your aren’t cut out for the rigors of hiking

-          Ditto for $$. You’ll spend it on other things, maybe even brew or tobacco, but not on a map. Priorities - ?

-          Maps are never a waste if they are needed. OK – you may have been fine on a section without them. But no doubt the one time you need it, you won’t have it. 

-          Mail drops are fine for forwarding paper maps  lots of places besides the PO will take them. Another option is a trail map phone app. I have used this successfully on the Florida Trail. They are excellent resources and with lots of info about waypoints, water sources, towns, etc. 

-          Sure you can look at someone else’s map, but why not have your own? This is your hike. Carry
your own stuff and be self reliant. If you ask me, the whimp factor in the next response can also apply to the one who refuses to carry a map then must rely on another to provide it for him / her.

-          I believe the other answers are addressed above when one see the value in a map. Also, maps are part of Leave No Trace, that is, planning for your hike. Maps can be life savers. I have never known a hiker having to quit a hike because of carrying a map. But for sure some have had to quit because they did not have one – i.e., they got lost, they got hurt and didn’t get medical attention in time to help the injury, had to take an unintentional detour or other reasons.

Bottom line is, be prepared and take some form of a map.

Google clubs for the trails you wish to hike to look for maps

Guthooks Map App   

Backpacking Over Fifty

Life does not end when one reaches the half century milestone and beyond. In fact the adventure is just beginning. I’ve had several ask in forums if it’s possible to do a long distance hike in the older years. Of course! It’s never too late to enjoy an adventure and make the most out of every outdoor

opportunity. So the answer to - can I do it - is YES. Take a look at “Drag’n Fly” who became the oldest female thru hiker on the Appalachian Trail. Or “Nimblewill Nomad” who continues to meander on trails (actually hiking every one of the major trails in the US). Backpacking over fifty can have interesting challenges, but none are so insurmountable that you can’t enjoy a weekend, a week long or even a long distance trek. But it does take planning.

To begin with, getting cleared by the doctor to begin your new trekking adventure is important.

Make sure any current medical issues you are dealing with are either resolved or stabilized. One hiker had a transplant a while back and wanted to head out backpacking. Great for him but important to know when you are ready for such arduous activity. A doctor is your best source for this information and not other hikers. So too if you’ve had joint replacements, if you are diabetic, etc. All these things should be discussed with your doctor as well as any medication you may need to take. If you’ve had knee issues in the past or ankle issues, get them resolved ahead of time. It does no harm to begin your adventure by taking care of yourself at home, like doing exercises to help stretch out muscle groups and walking as much as you can (walking is less hard on the joints than running). Prepare yourself and your body for what is to come, and the hike will go much smoother.

Gear. It’s doubly important that you are carrying the least amount for a safe venture, especially as we age. While many of us can no longer just sleep on one of those simple pads, thankfully gear manufacturers are coming out with lightweight gear that helps reduce the pack load. Consider one of the 3 inch inflatable pads for instance. Or maybe even hammocking. Older bodies tend to get colder too, so make sure you have proper layers for hiking. Get checked by a good shoe professional when it comes to footwear. Poor footwear will quickly cause issues in the knees and hips—both major flair-ups for older hikers. A pair of trekking poles goes a long way to helping manage those hills and give balance. I have been known to carry more for comfort’s sake than a thirty year old. I have inflatable pillows for instance (Exped and Klymit make good ones). I carry more in my first aid kit than many. For instance, aspirin tabs are a good idea to help against heart attacks. I have discovered Penetrex and carry this on my hike for joint aches and pans. Watch taking lots of NSAIDS (like Advil) that have been known to cause ulcers and even other side effects in older people. Once you have all the essentials together, then check out backpacks. Get the one that is comfortable for you, not the one that is necessarily ultralight.

Food and Fluids. It’s most important that you drink lots of water on hikes. Water lubricates joints which can ache more often and become stiff. Carry a good water filtration system (I use the Sawyer Squeeze). I also am doing things differently with food. Much of the typical backpacking food contains way too much salt and sugar. For an older hiker, this can effect blood pressure and diabetes. Be sure to read the labels. Prepackaged foods also contain additives that cause issues – like MSG. Create your own meals and ship them out in mail drops (see food prep ideas). Use a guidebook to help you plan. Buying on the trail, unless it’s a big food store, limits you to more of the high salt and sugar products.   

Goals. We are not 20 anymore. I happen to be fiercely competitive and always want to do what everyone else is doing or what I have done ten years ago—in miles and goals. I’ve learned the hard

way it’s not a good idea. It can lead to overuse injuries that can wreck your hike. What you may have been able to do long ago is not the same now. Maybe twenty mile days were easy, but now fourteen is the max. Great! It’s your hike, your adventure, take it at your pace. Be kind to yourself. Take in the moment, rest by a stream, meet new friends, enjoy the scenery.

Make the most of the time you have in the great wilderness with the realization that you can do it at any age. 

Oh, My Aching Knees

 One of a hiker's chief complaints is knee issues that can spring up on the trail. A knee is a rather intricate joint with many ligaments and tendons interspersed through it to make it work as a "hinge" joint. It carries quite a load, and combined with a backpack, on uneven or steep terrain, with long miles, the load on this joint can be incredible. The knee offers a variety of complaints, so much so that is can force a hiker off the trail. 

But there are tricks to keep the knee joint functioning if a hiker treats the joint with the respect it deserves.  

 

Before a backpacking trip, get into a regimen of strengthening this joint. Do knee bends with a pack on your back. Do stretches for your hamstrings and quads. Knee pain often results from these muscle groups that are too tight. Learn the stretch too for ITB (illiotibial band syndrome). Runners World give a nice article on good knee stretches for the athlete.

 

Nutrition is a key element to healthy joints. A balanced diet is best, especially on long backpacking trips. Don't skimp in this area. Up your protein which assists in muscle healing after a hard work-out (and hiking is hard on your muscles). When you stop to rest, don't reach for a candy bar. Eat some cheese or nuts instead. Keep an adequate, consistent intake of water on your hike which helps the body lubricate the joints and brings blood to the area. Consider glucosomine, chondroitin, and msm

supplements. A product I found that is working wonders on my knee is eggstraflex that contains eggshell membrane. I have used this in place of glucsomine with good results. By far the best remedy for inflammation is Tumeric (Circumin). Be sure it contains 95% curcuminoids and Piperine for better absorption. I take it twice a day.

Use good hiking poles. They take the strain off knees, especially on downhills.

Make sure you are wearing adequate footwear and insoles. It's best to get fitted by a professional shop that knows foot types.

Watch your pack weight. An overweight pack can add more stress load to the knees. Try to cut down on any unnecessary weight.

Watch your daily trail mileage. Forget keeping up with others. Take the hike at your pace, even if that means a 6 mile day. If other hikers run past you down the hill, let 'em.

If you have done bicycling and switch to hiking, it will take time for your muscles to adapt. Give them that consideration.

For pain, an ice pack can help as well as NSAIDS (non steroidal, anti inflammatories such as Aleve or Advil).  I found the cho pat duo knee brace works well. But I try hard to limit its use. Once your knee adapts to it, it's hard to go without it. Prevention is best.  

 
If you find after a hike your knee is quite swollen, or you have crippling pain or the pain persists, be sure to get checked out by a sports MD. There may be other issues involved, such as strained or sprained ligaments or even Lyme Disease (which can affect joint health). 






Related Blogs:

Ankle Injuries
When Injury Sidelines You
First Aid Kit and Wilderenss Medicine
Sore and Achy

Foot Care

Caring for your feet while hiking is a vital part of the trail experience. Take it from one who had to abandon a hike for a small irritated blister under one toe – issues with feet can wreak havoc on your

plans. Proper care of feet ahead of time can help avoid a lot of misery on the trail and also avoid injury.

Shoes

Hiking shoes are really a personal preference in many instances. I have worn both boots and trail runners and am now a convert when it comes to using trail runners for East Coast trails. The lightweight ability of these shoes, the quick drying capacity in wet, soggy conditions, and the ability to navigate rocky terrain have all helped me remain with this type of footwear. But I also made sure I got checked by a professional when buying shoes. I went to a professional running shop and had them evaluate my foot type for the type of shoe I needed. I ended up with what is called a motion control shoe because I pronate. Different shoe types, based on construction, can make your foot, then your leg and hip, move differently. Ill-fitting footwear can affect not only your foot but can cause knee and hip issues and even injuries. Hence the need for a foot professional to make sure you are wearing the right type of shoe for your foot. I also go with a size larger shoe than my foot size as well.

Trail Runners dry ultra quick after being in slush

Insoles

I am a big believer in proper insoles. This can take some doing as there are so many to choose from. A professional can help you determine what type will work. I actually worked with a physical therapist after having some nerve issues in my calf, and he recommended the blue Superfeet. I have worn them ever since. Get a professional opinion on the right insole to match your foot type. It adds to the support of your foot and makes for a better journey and less injury.

Socks

Socks are very important to help minimize pressure points and blister formation. Going with a good merino wool blend helps to wick moisture way from your foot which can cause blisters. DO NOT wear cotton “gym” type socks. As your foot sweats, they get wet, stay wet, and the moisture will make you suffer with blisters that will pop up after only a few miles of walking. In a follow-up blog I will rate a few socks I have tried.

Foot Care

Make sure you are doing proper foot care on your journey. Whenever you stop, take off your shoes, remove the insoles, and take off your socks. Let them all dry in the sun if possible and air out your feet. You will find instant relief if they are feeling hot and tired. Also, be sure you are carrying a proper first aid kit (with duct tape, band aids, etc) should there be issues with hot spots and blister formation. Check out the blog on blister care should they happen.

Your feet will take you wherever you need to go on your hiking journey with some proper care and TLC

My Serious Infection Trailside

A simple sting begins to blister, which is not a good sign

(Be Warned - Injury Pictures) On my most recent hike along the Foothills Trail, I had the unfortunate experience of developing what could have been a severe infection. It began fairly tame enough – what I thought to be a simple hornet sting on the trail. That evening I looked at it to see a rather small round circular mark. I put some sting eze type prep on it. Over the night it appeared to be getting better. I did no other first aid,

put on my rather dirty sock (I had no clean socks as it was the end of my journey) and proceeded to finish the hike.

First Aid – Fundamentals for Survival

So you are ready to head to the outdoors, but have no medical background to handle those injuries that might come your way. Or what to do about a sudden bee sting. Encountering poison ivy. Or knowing the signs of hypothermia before it is too late. 

Look no further than this handy guide that gives a fine outline of common maladies affecting hikers and what to do. The book is divided into sections dealing with the issues that can arise. It gives a short easy to understand description of the condition, the signs and symptoms, and how to treat. 

Topics covered include first aid supplies, resuscitation, hydration, exposure, skin wounds, reactions, bones and joints. 

 

A bee sting reaction

While not a substitute for actual training like taking a Wilderness First Aid course or in place of seeking medical attention, this manual is a valuable tool for a hiker to know what to do when the unexpected can and will happen. It should be required reading before any major hike.

Living Ready Pocket Manual – First Aid, Fundamentals of Survival

by James Hubbard, MD

Dr. Hubbard is a long time family doctor of 35 years. In addition to his MD, he also has a Master’s in Public Health. On his website Dr. Hubbard shares how to treat medical problems when medical professionals are unavailable. He is also the author of The Survival Doctor’s Guide to Wounds and The Survival Doctor’s Guide to Burns. All books are available through his website.

Related Blogs:

First Aid, Trail Medicine and other Issues

Take Wilderness First Aid!

When Injury Sidelines You

Observations of a Two Week Appalachian Trail Start

I decided to do it big this year, that is, begin at the beginning and in the throes of a very busy thru hiking season to section hike part of Appalachian Trail in Georgia and North Carolina. My intended "section" would include the Approach Trail to the Appalachian Trail atop Springer Mtn and on to Hot Springs. But as things go in life, the hike would take on its own identity (I ended at Stecoah Gap due to commitments at home and a tender Achilles tendon). Yet I would garner interesting observations learned from trekking the trail with countless others who looked to Maine as their final destination.

Observation One:  The Beginning

I was amazed at the amount of thru hikers who got dropped off at the parking lot a mile south of Springer Mtn to begin their thru hiking quest. I'm not saying this is a precursor to a failed hiking attempt, but I don't understand why hikers chose to do this and skip the main adventure - getting to that first white blaze.

First they miss the idea of a "pre" start. For those who go southbound, one must negotiate a pretty intense 5 mile trip up the massive Katahdin to begin a thru hike. Here, it's a modest 8.8 miles over tame terrain. Yes, the "steps" up the first mile are kind of steep. But isn't the falls worth it? Hey, I even liked the arch! And the nice woods hike for 8 miles. It's all good.

The "start" or the arch at Amicalola Falls

The reward for a few stairs - a gorgeous waterfall.

  
Observation Two: Preparation

I was now amazed at the "lack" of preparation by thru hikers for their long distance hikes. When I stopped at Black Gap shelter and met a hiker with a 40 degree bag for his trip, I knew there was trouble lurking in this year's class. Hikers did not expect cold and snow. They found themselves bailing out or even quitting. It made me wish they had taken to heart the first rule of Leave No Trace. Plan and Prepare. Some say you don't need to plan for a hike like this. I say it puts your dream in jeopardy if you do not. One must always be ready for any and every weather condition out there. Take an adequate sleeping bag. Take layers (and NOT cotton!). Don't be carrying 50 pounds on your back of wasted stuff you'll never use. Don't bring a 5lb tent (boy I saw a lot of bad tents out there and hikers complaining their tents leaked) Bring a map and some kind of guidebook. Prepare.  

Unexpected snow, cold and wind greeted hikers late in March this year. Plan for all kinds of weather!

Observation Three: Injury

Lots of ascents and descents on the AT means possible injuries. Work through it and know before you go.

Yes, injuries abounded on the trail. I heard more about foot and knee issues. Some can't be helped. Some can, by adequate footwear and insoles and physical preparation. Many hikers lacked the proper footwear. I saw hikers carrying their heavy boots and hiking instead in camp shoes because of blisters (!) Some were wearing worn out shoes. Some did not know how to use their poles right to make descent and ascents. Some older hikers are not carrying items that could help ailing knees (like a regimen of glusomine or a good cho pat duo knee brace just in case and limiting pack weight and know some good stretches). It helps to have a knowledge of first aid under your belt. To do hiking beforehand and learn how to cope with the maladies of blisters and sore feet that hit before you undertake a long distance hike. To know how to doctor yourself to keep the hiking show going. See When Injury Sidelines you.  

Observation Four: Showing Respect

How I wish hikers showed respect for people, towns and the trail. It is severely lacking on the trail. One thinks if they are doing a thru hike, they are "special" and they can therefore do and say whatever they please. Including trashing motel rooms with dirt blood and dog pee, not giving tips to drivers and motel staff, using foul language everywhere (I heard the f** word ALL the time at camp. For every possible thing or just as a part of normal conversation. Oh wow, my f**ing thing broke. Oh did you f** see that. I'm gonna put my f**ing tent up, I guess. Oh yeah, f** this. ). Out of the depths of a heart the mouth speaks. A mouth speaking such vulgarity means the body is likewise doing vulgar things and showing disrespect. Hikers, clean up your act, which means your foul mouth as well as your hands! Show respect. Respect elders. Respect trail providers. Respect towns. Respect the trail (like NO trash or toilet paper flowers!!) Pack it in, pack it out. Make the trail a great place for all.  

Lots of tents in Locust Cove Gap on my last night. And lots of swearing too.

Other Related Blogs:

Gear for a Start
Sleep System 
Town Etiquette