Guest Blog: Hiking Tips From a Foot, Ankle Surgeon

The following is a guest blog by Aditya Yerrapragada, MD - fellowship-trained foot and ankle surgeon at BoulderCentre for Orthopedics & Spine.

Hiking Tips From a Foot, Ankle Surgeon

Coloradoans certainly love the outdoors, and hiking is a favorite thing to do. To fully adapt to hiking culture, utilize dynamic stretching before and after your hike to decrease soreness and gain the greatest range of motion.

• Dynamic stretches are done right before hitting the trailhead and will prepare your muscles for climbing up and down rocks and managing all the uneven trail surfaces. 
   

1. Dynamic heel-to-toe walks – For 10 paces, walk on the ball of your foot and alternate to walking on your heels for 10 steps. Repeat two to three times.
    
2. Dynamic knee-to-wall stretch – While keeping your heel on the floor, stagger your legs and push your front knee gently toward the wall and adjust to feel a stretch in your calf. Be sure to keep your back knee straight. Hold for three seconds and switch legs. Repeat 10 times on each leg.
    
3. Dynamic lateral lunge – Start in a standing position with your feet hip-width apart. While keeping your feet flat on the ground, step to one side. Put all your weight on one leg and bend it while keeping your other leg straight. Lean down as far as you can go. Repeat 10 times and switch sides.
    

• If you are a beginner hiker, practice distance walks on flatter trails before increasing your altitude or the level of trail difficulty. When planning a hike with rocky terrain or uneven surfaces, be sure to wear high-top boots or consider a lace-up ankle brace. Hiking poles can also offload your legs and prevent injury. 
   
• Always prepare for the weather and wear appropriate footwear and layers that can be shed or added depending on the situation. 
   
• Don’t forget to stay hydrated! Adults should plan on drinking at least half of a liter of water for every hour of hiking.
   
• When you are prepared for the trails, you can take advantage of all that beautiful Colorado has to offer. 

About the Guest Blogger

Aditya Yerrapragada, MD is a fellowship-trained orthopedic foot and ankle surgeon. Having completed extensive training in foot and ankle surgery, Dr. Yerrapragada is highly skilled in treating a broad range of conditions of the toes, foot, heel, ankle, and lower leg. He specializes in total ankle replacements, arthritis care, ankle arthroscopy, sports injuries, flatfoot and Achilles tendon reconstruction, bunion and hammertoe surgery, cartilage injury and repair, and fracture care. This includes using modern techniques and minimally invasive surgery to help get patients back on their feet.