SUBSCRIBE | NEWSLETTERS | MAPS | VIDEOS | BLOGS | MARKETPLACE | CONTESTS
TRY BACKPACKER FREE!
SUBSCRIBE NOW and get
2 Free Issues and 3 Free Gifts!
Full Name:
Address 1:
Address 2:
City:
State:
Zip Code:
Email: (required)
If I like it and decide to continue, I'll pay just $12.00, and receive a full one-year subscription (9 issues in all), a 73% savings off the newsstand price! If for any reason I decide not to continue, I'll write "cancel" on the invoice and owe nothing.
Your subscription includes 3 FREE downloadable booklets.
Or click here to pay now and get 2 extra issues
Offer valid in US only.

Also on Backpacker.com


Enter Zip Code

Backpacker Magazine – May 2009

Fitness Special—Hike Forever: Age 35-50

Get ready for the long fitness haul with these skills, workouts, and essential info.

by: Casey Lyons


 

 

COMMON AILMENT

Overuse Injuries

You don't have to be an extreme athlete to overdo it, says John D. Kelly. You simply have to surpass your fitness level, which is common at an age when most of us are trying to squeeze more fun into less time. Typical maladies include patellar tendonitis (sharp pain below the knee), Achilles tendonitis, and mild arthritis (often in front of the knee).

Prevent Your first clue is often a twinge or ache right after you stop for a break. Next, you'll feel pain while you hike. Then you'll feel it all the time. Change your gait, cut pack weight, rest, and do the hurdler's stretch to loosen hamstrings. For superstiff knees, stretch quads by lying on your stomach, wrapping your ankle in a T-shirt or ACE bandage, and pulling gently toward your glutes.

Soothe RICE and anti-inflammatories

Strengthen For Achilles: Start stretching and doing calf raises (toes on a stair or piece of wood) daily one month before your hike. For knees, build quad strength with lunges, squats, and single- straight-leg raises.



Subscribe to Backpacker magazine
Sign up for our free weekly e-newsletter
Name:
Address 1:
Address 2:
City:
State:
Zip:
Email (req):
Reader Rating: -

READERS COMMENTS

Phyllis-displaced mountain lover
Jun 12, 2009

Don't forget to acclimate too. I live in Iowa and I give myself 2 days before I hit the Tetons. Definitely helps the shortness of breath us almost 50 somethings experience when hitting the trail. For training, I hit the Cybex machine in the gym for 30 minutes at 10% grade and a resistance of 35. Keep your strides between 120 and 130.

I'd rather not say
Jun 11, 2009

Oh my goodness! That picture is me! I used to be the younger guy.

ADD A COMMENT

Your rating:
Your Name:

Comment:

My Profile Join Now

Most recent threads

Trailhead Register
Group Size
Posted On: Apr 24, 2014
Submitted By: RebeccaD
The Political Arena
Am I missing something here?
Posted On: Apr 24, 2014
Submitted By: mtnsteve

Go
View all Gear
Find a retailer

Special sections - Expert handbooks for key trails, techniques and gear

Check out Montana in Warren Miller's Ticket to Ride
Warren Miller athletes charge hard and reflect on Big Sky country, their love for this space and the immense energy allotted to the people who reside in Montana.

Boost Your Apps
Add powerful tools and exclusive maps to your BACKPACKER apps through our partnership with Trimble Outdoors.

Carry the Best Maps
With BACKPACKER PRO Maps, get life-list destinations and local trips on adventure-ready waterproof myTopo paper.

FREE Rocky Mountain Trip Planner
Sign up for a free Rocky Mountain National Park trip planning kit from our sister site MyRockyMountainPark.com.

>
Get 2 FREE Trial Issues and 3 FREE GIFTS
Survival Skills 101 • Eat Better
The Best Trails in America
YES! Please send me my FREE trial issues of Backpacker
and my 3 FREE downloadable booklets.
Full Name:
City:
Address 1:
Zip Code:
State:
Address 2:
Email (required):
Free trial offer valid for US subscribers only. Canadian subscriptions | International subscriptions