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Backpacker Magazine – August 2011
How to Walk
Yes, there's a better way to put one foot in front of the other. Improve your stride, trek farther, and end leg and back pain with our guide to the new science of healthy hiking.
Tips from the Pros
Two veteran thru-hikers share tips for racking up pain-free miles.
Justin Lichter: Completed the PCT, AT, and CDT in one year
>> I switch insoles about two-thirds of the way through the day, especially when I’m doing big miles. I think the different feel helps prevent overuse injuries.
>> A tight IT band pulls your knee out of alignment and causes pain. Massage the band with your thumb at night to keep it loose and relieve soreness. [The IT band runs along the outer thigh.]
>> Sleep with your feet elevated to prevent swelling and keep your shoes fitting right. I rest mine on my packed backpack. Jack haskel: 7,500 long-trail miles... and counting
Jack Haskel: 7,500 long-trail miles... and counting
>> Toughen your feet before a trip by applying tincture of benzoin to problem areas like your heels.
>> Avoid and treat ingrown toenails by not rounding the nails when you cut them. Try to keep them cut ‘square.’ If you have an ingrown nail, treat it in the field by notching a ‘V’ into the end of the nail at its center. This will open up some space for the nail to move back toward where it should be.
>> Make sure your shoes have enough wiggle room in the toe and that there’s no chance that your toes will touch the front on downhills. Hikers typically select shoes that are too small.
Fast Fix
Toss Your Big Boots
A load carried on the feet requires five times more energy to haul as the same load carried in a backpack. Plus, heavy, high-cut boots can cause feet to drag, creating a floppy gait that may result in pain and numbness in the forefoot (number two complaint of AT thru-hikers) and blisters (number three complaint).
Fast Fix
Keep Loads Under 40
U.S. Army tests have shown that the heavier the pack, the less distance covered. The reason weight trumps fitness? With loads over 40 pounds, the body needs to stabilize itself with shorter steps, spending more time on both legs.
Fast Fix
Ease into Big Miles
Don’t overdo mileage at the start of the season or the beginning of a long-distance hike. An injury intervention program developed for U.S. Marine recruit training focused on incremental improvements. Participants gradually built up hiking miles over time, as opposed to high, hard miles at the start. The result? Hiking-related overuse injuries decreased by a whopping 55 percent. After a period of low activity (winter, injury recovery, hectic work schedule), stick to a conservative training plan that allows your body to adjust to new demands.
Fast Fix
Strengthen Your Quads
Walking with a loaded pack causes your knees to bend
nearly twice as deeply as when you’re not carrying weight. Quad muscles (not calves) share a disproportionate share of the burden. That’s not a problem if you’ve done strengthening exercises, but it can stress the knee if you haven’t. In a study of Appalachian Trail thru-hikers, the top complaint was “acute joint pain” in the knees.
Fast Fix
Lighten Your Load
U.S. Army tests have demonstrated that loads greater than 15 percent of your body weight cause your trunk to lean forward as a counterbalance. Lean from the ankles and hips—and don’t bend at the waist—in order to prevent back and neck pain. And avoid carrying heavy loads that pull on your shoulders or cause you to hunch forward.
Fall/Winter Gear Guide
261 reviews and camping tips
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GREAT article. I leave basically untrained - for the Camino de Santiago next week - this will at least give me things to think about whilst walking:)
GREAT article. I leave basically untrained - for the Camino de Santiago next week - this will at least give me things to think about whilst walking:)
Confirmed: Check Barefoot Running for the Complete Idiot. When Foot strikes, first thing that happens is an outside heal strike. Further as this article demonstrates foot then rolls to the inside heal while almost at same time engaging little toe-mound, then back momentarily to the inside heal while progressing to big toe mound to a big toe lift-off. Each of the four corners of the foot engage a complete kinetic chain from foot to top of head. Hands follow same sequence as foot while running. A complete fluid flow of the body in motion occurs. This is very important stuff to review in both walking and running to identify compensations culturally induced, or through injury or stress.
Why am I hearing bagpipes when I look at your "take the test" guy?
The description of how to walk reminds me of racewalking. It is not that the stride on level ground is short, but that there is less of the stride is in front of the body and more of the stride is behind the body. Also when you are using your hips as described the effect is your overall stride length is longer.
Why no mention of shin-splints and stress fractures and how to prevent them? It's a very common long distance hiking injury.
Also, enough with the barefoot fad already.
I have been hiking barefoot consistently for a couple years, and can generally do it every season but winter (and as long as the ground isn't very wet, a pair or two of wool socks help). I have always hated shoes and wear then as little as possible. I guess it isn't for everyone, but I find the sensation of feeling the trail is just as exciting as the sights and sounds. I also feel like I am making less of a negative impact. I have to be conscious of where I step rather than clumsily tromping through the bush.
Short strides can lead to blisters due to overheating. So it's best in my opinion to find a good balance, not just start taking baby steps as recommended here.
You're kidding...??? Maybe backpacker will teach me how to dress myself as well...
You're kidding...??? Maybe backpacker will teach me how to dress myself as well...
i snow ski barefoot and find it to be a more in tuned way to enjoy the nuances of the snow. this is something you have to build up to for maximum thermal value.
The third picture downhill "right" is an error. Tell me someone else caught this? Ha.
I personaly walk around barefoot as much as I can, but I almost never hike barefoot. Anyone who goes barefoot will agree with me, gravel sucks. In the article it says to hike barefoot to strengthen your tendons. I don't think you need to go totaly barefoot, but have shoes that let your feet move the way they are supposed to. While I don't hike barefoot, a well made pair of mocasins and a pair of good socks get the job done great.
Walked in woods for 50 years, Tried the Vibram rubber foot gloves but are using them mainly for workouts indoors.Still married to good shoes and boots for outdoor treks and activity.
Very good analysis, but I think you could also mention stride frequency and oxygen debt. I am a former distance running coach, who constantly advised athletes to "start slow". On a Nepal trek I observed fellow hikers begin the day excited and striding quickly--only to begin gasping within 30 minutes. Oxygen debt should concern everyone, but especially hikers at altitude. Aside from starting every day at a slower & controlled pace, benefit will also result from deeper breathing--and even more so from yoga breathing.
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