How to Tackle Summer Hikes With Arthritis

Summer is a fantastic time to enjoy outdoor activities, and hiking is an excellent way to experience nature while staying active. However, if you’re living with arthritis, some thoughtful planning can reduce the chances of triggering joint symptoms during or after your hike.

Primary care specialist Samuel I. Fink, MD, FACP, is your partner in health and is dedicated to providing the best internal medicine care in Tarzana, California. Dr. Fink helps patients with arthritis continue to enjoy an active lifestyle. With a few adjustments and a little preparation, you can hit the trails with confidence.  

Choose the right trail

Selecting the right trail is key to having a safe hiking experience. Opt for trails that match your fitness level, and steer clear of paths that are too steep or uneven to avoid placing unnecessary strain on your joints. 

Look for trails with gentle inclines and well-maintained surfaces. Many parks and recreational areas offer trail guides that include information on the difficulty level and terrain, making it easier to choose a route that suits your needs.

Wear supportive footwear

Investing in a good pair of hiking shoes is essential for protecting your joints. Choose footwear that provides ample support, cushioning, and stability. Shoes with a sturdy sole to absorb shock and reduce impact on your joints are ideal.

Additionally, make sure your hiking shoes are well-fitted to prevent blisters and other foot issues. Using orthotic inserts can provide additional support and comfort, especially if you have arthritis in your feet or ankles.

Use trekking poles

Trekking poles can really make a difference when you hike regularly with arthritis. They help distribute your weight more evenly and take some of the pressure off of your knees and hips. Using poles also improves balance and stability, reducing your risk of falls. 

When using trekking poles, make sure they’re adjusted to the correct height. Your elbows should be at a 90-degree angle when holding the grips. Practice using them on flat terrain before relying on them to tackle more challenging hikes.

Stay hydrated and take breaks

Hydration is key when hiking, especially in the summer heat. Dehydration can worsen arthritis symptoms and lead to fatigue. Carry plenty of water and take regular sips throughout your hike. 

Additionally, plan to take frequent breaks to rest and allow your joints to recover. Find a shady spot to sit down, stretch, and enjoy the scenery. Listening to your body and pacing yourself helps prevent overexertion and joint pain.

Warm up and stretch

Preparing your body before a hike is essential when you have arthritis. Stretching is good for stiff, achy joints. 

Start with a gentle warm-up to increase blood flow to your muscles and joints. Use simple activities like marching in place or doing arm circles. 

Follow this with a series of stretches targeting your legs, hips, and back. Stretching helps improve flexibility and reduce stiffness, making your hike more comfortable.

Pack light and smart

Carrying a heavy backpack can put extra strain on your joints, so pack only the essentials. Use a lightweight backpack with properly adjusted padded straps and a waist belt to distribute the weight more evenly.

Bring items like water, snacks, a first aid kit, sunscreen, and any medications you might need. Packing light makes your hike more enjoyable and reduces the risk of joint pain.

If you start to feel any unusual pain or discomfort, it's best to stop and rest. Over time, as you become more accustomed to hiking and build your strength, you may find that you can handle longer and more challenging trails.

Leading an active lifestyle with arthritis

Getting regular exercise is beneficial for everyone, including individuals with arthritis. Activities like hiking, when done correctly, can strengthen the muscles around your joints, improve flexibility, and boost your overall fitness level. This can lead to better joint function and less pain over time.

With a little preparation and the right strategies, you can take on summer hikes confidently and comfortably, without aggravating joint symptoms. 

If you have any concerns or you need tailored advice on managing arthritis while staying active, don't hesitate to reach out to Dr. Fink. He’s here to support you every step of the way, helping you make the most of your summer activities. Schedule a consultation today.