Hip injury prevention for hikers is really important, because the bones in your hip (pelvic) area transfer the weight of your pack away from your backbone (spine, vertebrae).
If and when something goes wrong, you'll have hip soreness, stiff hips, and sometimes chronic pain to deal with.
And every hiker knows that sore hips and hiking pain are no fun when you're trying to stride down the trail toward a gorgeous destination.
Worse yet, hip injuries might discourage -or prohibit- you from hiking. No fun at all!!
So paying attention to your hips BEFORE they start to hurt is a smart trail move.
When was the last time you thought about the bones in your hip area?
C'mon, be honest! Don't you think about your hips whenever you pull on a pair of jeans? (Or is it just me?)
Once the jeans are on, you probably don't focus on the bones beneath all of the (ahem!) muscles of your hips, do you?
Hip injury prevention for hikers actually begins by looking at the design of your pelvis and these associated soft tissues.
Hip bones are a fusion of several smaller bones that build a bowl for your internal organs, the so-called "pelvic basin".
As females, our pelvic bones have a different flare to them than males.
We are built to deliver babies! We need room for pushing out the newborn, right?
And that's a basic anatomical fact that many outdoor gear manufacturers don't pay attention to, although that's beginning to change rapidly as more and more women hit the trail.
So rejoice with me over this fact:
You might also see the word pelvic "girdle" ("gird" refers to strength) when reading about hip pain or hip injury prevention for hikers.
And one more thing about hip bones:
So to sum up, the word "hip" can refer to:
The confusing multi-use lingo explains why Strong Hiking Woman "A" might have a completely different hip problem from Strong Hiking Woman "B", yet both of them refer to it as a hip injury.
So don't be too eager to "borrow" a solution that works for your trail buddy.
How to keep yourself out of hip trouble?
Start with the proper hiking gear.
And by proper, think proper for your height, weight, and type of hiking.
Invest time and money in the basics.
Believe it or not, wearing the wrong foot wear on a hike can show up as hip pain.
And a pack that's too big for you? with a hip belt that doesn't fit?
These will put stress on your hips and back.
Hopefully, avoiding hip soreness might be as easy as trying a different backpack.
So be sure you do!
More things to think about if your hips are sore after a hike:
AND you are addressing the soft tissues in this area (muscles, ligaments and tendons),
have you tried some self care to cut
How about a little hip self massage using a homemade "ice cup"? (You just can't have more fun than this!)
If the idea of a self-applied ice massage doesn't float your boat, try a professional massage therapy session focused on your sore hips.
A trained therapist knows all about hip injury prevention for hikers.
If you haven't discovered the post-hike magic of Epsom salts yet, here's your chance.
If you feel less sore afterwards, remember this little self care routine for future painful hip episodes.
Above all, don't be discouraged. Work out the best pre-hike and post-hike self care routine for your hiking goals.
I think we agree that hip aches and pains are no fun for a hiker.
And we also agree that hip injury prevention for hikers is the way to go.
Play detective until you figure out what's going on when hip pain and soreness crops up, starting with self care tweaks and experimental gear adjustments.
Hip injury prevention for hikers is not a straightforward topic, so be careful about "borrowing" advice that works for a hiking buddy.
Get to the bottom of your own situation by paying attention to the signals your body sends you.
Keeping a "hip pain diary" is a good first step. Ask yourself:
Pain is a message.
What are your hips trying to tell you?
Maybe they're whispering a request for some hip injury prevention for hikers!
> Hip Injury Prevention For Hikers
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