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#190700 - 05/26/15 02:37 PM low impact excercises?
freeballer Offline
newbie

Registered: 08/30/14
Posts: 12
I've had some neck/shoulder and back problems. I began hiking last year to get in shape, but I still can't carry a big load.. only basics; like water, survival and med kit, snacks and some spare clothes. I'm also seeing a physiotherapist.. I would like some excercises that would help carry more weight in my pack. My first thought was to make homemade sandbags which would get progressively heavier.. Do you have any other suggestions; excercises, stretches, etc... I can run by her?

Thanks,
Geoff

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#190794 - 05/31/15 09:47 PM Re: low impact excercises? [Re: freeballer]
billstephenson Offline
Moderator

Registered: 02/07/07
Posts: 3865
Loc: Ozark Mountains in SW Missouri
Well, I still do the standard recommended back stretches, but as I've got older and outer of shape I've added calf stretches that I do while hiking. They help me a lot. I'm sure if I walked more I'd not have to do them so much while hiking, but it's what I have to do now to keep going.

_________________________
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"You want to go where?"



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#190798 - 05/31/15 10:38 PM Re: low impact excercises? [Re: billstephenson]
OregonMouse Offline
member

Registered: 02/03/06
Posts: 6372
Loc: Gateway to Columbia Gorge
I never paid a lot of attention to calf stretches until I developed a nasty case of plantar fasciitis. Now I do them religiously!
_________________________
May your trails be crooked, winding, lonesome, dangerous, leading to the most amazing view--E. Abbey

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#190809 - 06/01/15 11:21 AM Re: low impact excercises? [Re: freeballer]
Rick_D Offline
member

Registered: 01/06/02
Posts: 2801
Loc: NorCal
Cycling, swimming and rowing (real or on a machine ) come to mind. Slowly adding pack weight on conditioning walks makes a lot of sense, as there's nothing quite like hiking other than hiking.

Good luck!
_________________________
--Rick

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#190816 - 06/01/15 01:46 PM Re: low impact excercises? [Re: OregonMouse]
billstephenson Offline
Moderator

Registered: 02/07/07
Posts: 3865
Loc: Ozark Mountains in SW Missouri
Originally Posted By OregonMouse
I never paid a lot of attention to calf stretches until I developed a nasty case of plantar fasciitis. Now I do them religiously!


OM, apparently those muscles can mess you up all over. My left hip would start to feeling like it fell out of the socket. I finally learned to stretch my calves when that happened and it made all the difference in the world. I also started walking more, and I do it on a pretty steep hill. I'm getting better, but it's really all about getting out and walking more. For me, the pack doesn't add much bother. I'd get to hurting just as good without it.
_________________________
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"You want to go where?"



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#190833 - 06/02/15 10:06 AM Re: low impact excercises? [Re: freeballer]
Gershon Offline
member

Registered: 07/08/11
Posts: 1109
Loc: Colorado
Originally Posted By freeballer
I've had some neck/shoulder and back problems. I began hiking last year to get in shape, but I still can't carry a big load.. only basics; like water, survival and med kit, snacks and some spare clothes. I'm also seeing a physiotherapist.. I would like some excercises that would help carry more weight in my pack. My first thought was to make homemade sandbags which would get progressively heavier.. Do you have any other suggestions; excercises, stretches, etc... I can run by her?

Thanks,
Geoff


I suggest carrying a pack more often and stopping for a break at about 80% of the time it takes for something to hurt. Carry what you normally take backpacking minus any fuels. (Fuels may be illegal in some areas.)
_________________________
http://48statehike.blogspot.com/

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#190835 - 06/02/15 11:29 AM Re: low impact excercises? [Re: freeballer]
BZH Offline
member

Registered: 01/26/11
Posts: 829
Loc: Torrance, CA
This seems like something that should be decided between you and your physio. It is hard to suggest what weights to carry without knowledge about your issue (and the corresponding medical degree to take it into account).

I will say walking has been shown to reduce back pain more than most treatments. I think strengthening your core in a non stressful while getting exercise is where the benefit comes from. You can talk to your physio about weights, but probably just getting out there and moving is one of the best things you can do.

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#190848 - 06/02/15 10:41 PM Re: low impact excercises? [Re: freeballer]
freeballer Offline
newbie

Registered: 08/30/14
Posts: 12
I don't know when it started, but lately I've neglected stretching afterwards. So first off, thank you. Last year when I was starting out and getting plantar tendonitis stretching helped tremendously.

I borrowed a indoor cycle a few months back.. I use it on off, or rainy days. I'll see if I can borrow a rowing machine, or find one second hand..

true. only way to "practice" is to hike. I had an appointment today and asked about weighing my pack and she liked the idea but warned me to take breaks, and watch my level of pain. I'll ask her about core excercises at my next appointment. I assume one area is abdominals.


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