Avoiding Backpacking Pain

I have been on far too many backpacking trips that left me limping. I found out the hard way that pain in the feet, calves and back make those beautiful vistas a little less appealing. Time and mental notes have left me with a list of solutions for these common problems. These things take a little more time and preparation, but are worth every effort.

• Stretching
• Boot Preparation
• First Aid
• Mileage and Speed

Pain is the nemesis of all backpackers. It can ruin a trip or turn first-timers off to the joy of the activity. Be prepared, knowledgeable, sensitive, and sure of your own needs and limits before going out. Don’t forget to breathe, savor and have fun.

STRETCHING – Avoiding Backpacking Pain

Stretching: I have always been one to stretch and prepare myself for a workout, but in my early days of backpacking I disregarded the importance of stretching and headed out for long days with a heavy pack, only to realize my mistake at the end of the journey. Now, despite the time and the effort, I carve out a little time at the beginning and end of my day for a stretching routine.

I usually start from the bottom up, and spend about 15 minutes in the morning and the evening. Starting with the feet, sit on the ground with your shoes off and stretch the bottom of your feet by pulling the balls of your feet and your toes toward you. This stretches all the tendons on the bottom of your feet, helping to avoid small tears that result in extreme pain. With your legs stretched out in front of you, reach toward your toes until you feel a tug on your hamstrings. Hold this position for at least 10-20 seconds. Still on the ground, lie on a sleeping pad and pull your legs up and over your head, (your knees should be resting by your ears, so that you are in a ball).

To stretch your back, hold this position for 10-20 seconds, and then roll over on to your stomach. Push up with your arms, arching your back, while keeping your legs on the ground. Hold this position for another 10-20 seconds to stretch your lower back. After completing the stretches on the ground, stand up to stretch your calves. If you are near a tree or rock, lean against it with both arms. Stretch one leg back and press that heel into the ground to stretch your calf and Achilles tendon. I usually hold this stretch, on each leg, for at least 30 seconds.

While doing long uphill stretches, the calves usually get hammered more than any other part of your body. For the quads, reach back grab your foot, and pull it up toward your butt. Hold this for about 20 seconds.

Last, I usually spend a couple minutes rolling my neck and shoulders, and when in need, I throw down a couple Advil.

Some people have different stretching routines for morning and evening, but I usually do the same thing twice a day. I recommend trying out different stretches and going with what feels best for you. My last piece of advice in the stretching category, is to take a leisurely stroll around your campsite at the end of the day, (without a pack of course), and work out the kinks. Walking without your pack will feel like heaven!

BOOT PREPARATION – Avoiding Backpacking Pain

Boot Preparation: I can’t stress the importance of this category more. Taking care of your boots is invaluable on any extended trip.

First, do not go backpacking in cheap, cloth boots, (much less, anything that resembles a tennis shoe). You will be sorry if you don’t invest the money in a good pair of hiking boots. Some brands I recommend: Merrell, Vasque, Technica, Asolo and Raichle, to name a few.

The catch is, when you buy a high quality leather boot, you will be in more pain than you can imagine if you don’t spend the time breaking them in before you hit the trail.

I was on a trip in the Canyonlands with several people who had brand new boots right out of the box. In a matter of days, they all had blisters that were bad enough to delay our trip. I was so glad I was wearing boots that were long broken in.

As soon as you purchase your boots, wear them. Wear them around the house, to work, on walks, on day hikes and shopping. Wear them wherever you can. The boot needs time to crease in the appropriate places, as well as time to form to your foot. This breaking in process also give you a chance to see if you found the right size and fit and a chance to try out a variety of sock options.

You will be glad, while breaking them in, that you can take them off after a couple of hours, instead of having to hike all day.

The other important step to remember, before you hit the trail, is to waterproof the leather. Most places that sell boots will offer you a waterproofing option when you purchase your boots. There are many different waterproofing products that work, but make sure you get the right one for your boot. With many products, like Nikwax, you have to get the product for your boot material combination – usually either smooth leather, fabric and leather, or nubuck and suede. The directions are pretty straightforward, just make sure you apply several coats of the waterproofing product, letting them dry in between coats. If your boots have been used and you want to apply or reapply a waterproof coat to them, make sure you clean them first with a wet cloth, and then condition them with a leather conditioner. Good boots can be your best friend or your worst enemy, so choose wisely and love them like you love your feet.

First Aid – Avoiding Backpacking Pain

First Aid: Don’t leave home without some knowledge of wilderness first aid techniques and a first aid kit.

As soon as you are in a remote location, (at least an hour from professional medical care), you need to be prepared to handle any injury or physical discomfort on your own. I am not going to go in to all the first aid details that one should know before a trip but I will highlight some basics.

First, be prepared to prevent all foreseeable accidents or injuries, (i.e.. Proper nutrition, clothing, equipment, etc.) and for whatever you can’t prevent, have the necessary items on hand to deal with the situation. I highly recommend investing in a “pre-made” medical kit, something made by a wilderness medical expert, like Atwater Carey, MSR or Outdoor Research. After making this purchase, you can add to or subtract from your kit as needed.

I actually have two kits: One for short hikes, with Band Aids, Advil, sunscreen, moleskin, etc., and one for extended trips to help deal with a more serious medical emergency. I am all for saving weight on a trip, but a medical kit is something I don’t take lightly.

You can never plan enough for the unknown.

I also recommend purchasing and bringing a basic first aid book, (bigger medical kits often come with these), in case there is a situation you are unfamiliar with. Have some basic knowledge around lightning, flash floods, snow conditions, hypothermia, dehydration and navigation. The best advice, regarding first aid is BE PREPARED!

Mileage and Speed – Avoiding Backpacking Pain

Mileage and Speed: The best way to avoid backpacking pain is to pace yourself.

My hardest day on the trail is always the second. I find on my first day out that I am excited, motivated, inspired, and feeling good. My pack is the heaviest it will be and my body is the softest. Despite all this, I practically run the first ten miles, (hah, not really), but it sure feels like it the next day! I know for sure, though, that I go way too far and way too fast that first day.

The next day I usually wake up and want to go home. I have learned time and again that I have to pace, pace, pace.

So, I recommend deciding on your total mileage before you even leave for your trip, and then, instead of dividing your mileage by your number of days, I would plan for fewer miles the first couple of days, and then increase your mileage during the middle of your trip. More importantly, day to day, than mileage is speed.

It is so important to remember that faster is not better.

There are two reasons for this: First, if you are backpacking for aesthetic reasons, the views, the solitude, and the company, going too fast detracts from the enjoyable aspects of backpacking. I like to take lots of breaks to look around, listen to the silence and talk with my companion. I also like to go slow enough that I am not too breathless to have a conversation while I am hiking.

Second, speed is going to vary from one individual to the next, based on fitness level, size, and preference. Encourage your packing partner or group to be sensitive to everyone’s individual needs. Remember that if you can’t seem to catch your breath, you are going too fast. When you can’t catch your breath, your muscles aren’t getting enough oxygen and you will feel fatigue and soreness much sooner.

Try and compromise with your partner or group if your pace and speed needs are different, so that backpacking is enjoyable and doesn’t end in misery and frustration.

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