Hiking: Stretch those calves to avoid heel pain!

I woke up this morning excitedly anticipating my third 10-mile hike, but as I stepped out of bed and made my way to the bathroom to brush my teeth I got a sharp jolt of pain at the rear of my right heel. I get this from time to time, but usually I just walk it out and it feels better after 30 minutes or so. But after I’d dressed, packed my bag with the day’s rations and headed out the door, the pain persisted, so much so that I limped my way to the car.

Khizer, who last night made a joke saying, “Should I call the police?” when I mentioned, “My heel is killing me,” turned from comedian to nursemaid when he saw me struggling to walk normally. He’s a runner and no stranger to foot issues, so when he suggested I ice it I knew it was a good idea. But I wanted to know why it was hurting in the first place, so when we stopped at Starbucks to use a couple of our free coffee coupons I got online and did a Google search to see if I could find information on the type of pain I was feeling.

I typed in “hiking heel pain” and followed a link to a site called SportzDoc with an article titled Diagnosing Heel Pain. Within seconds I was able to find what was causing my problem – over time I have been developing a condition called plantar fasciitis. According to SportzDoc, pain caused by plantar fasciitis “arises from an overstretching of a ligament under the arch of your foot, called the plantar fascia”.

This overstretching causes inflammation, and it is apparently a problem common for those with pronated or flat feet, which I definitely don’t have. But it is also a problem if you have very tight calves, which according to the site places the fascia under even greater tension.

The problem may require medical attention, according to SportzDoc, as heel spurs may also be a problem here. But I believe in my case it’s due to the tight calves from so much hiking and not enough stretching pre- and post-hike.  According to the site, “You will do well to change the mechanical factors that make this condition worse: stretch those tight calf muscles, use shoes with a slightly higher heel as well as slippers at home (this reduces the tension on the tense fascia), and use insoles that help to support those tired and flattening arches.”

Sounds like good advice to me! So this afternoon I’m going to do some research on calf stretches and report on my findings in a follow-up blog post later today – after doing the stretches myself, of course. I’m hoping I’ll be able to reduce the inflammation today so I can get out tomorrow or at the latest on Sunday to complete my third 10 miler. 

Hiking 101: Get started with this great aerobic activity

Hiking is a great way to get into shape and increase your fitness level over time. It is an excellent aerobic exercise, and according to the Mayo Clinic – the world-renown research hospital – it can help you increase your stamina, ward off viral illnesses, strengthen your heart, keep your arteries clear, boost your mood and even help you live longer.

But not only is hiking a great aerobic exercise, it also works a variety of muscles in your legs, core, and even your upper body, so hiking also helps you build fat-burning muscle – all while you have fun in the outdoors. (To find out how many calories you will burn while hiking, check out the Calories Burned Calculator at Self Magazine online.)

Many towns feature hikes - look for signs like this near you!

Before hitting the trails, though, it is important to evaluate your current fitness level and create a hiking fitness plan that works for you. Before starting any new exercise routine, it is best to consult a physician. Even then, it is best to start slow and increase your intensity over time.

If you are used to a sedentary lifestyle, the first step begins by walking out of your front door. Make your way down to the end of the block and back. Do this once a day for a few days, and then increase the distance incrementally until you are capable of walking a mile round trip with ease. It is best to stick to the sidewalk when you are first starting out. But if there is no sidewalk in your neighborhood, remember to walk on the left side of the street against traffic for safety.

You can figure out street distance by counting your steps – a mile is about 2,000 steps – or use a website like MapMyWalk or Mapquest. Once you can comfortably walk a mile along the street, it is time to look into suitable off-road walks. You can find these in local parks or conservation areas near your home. Do a Google search by typing in the name of your city or town and the words “local hikes”. Chances are there are other people in your community who have already done the work for you by posting the best places to hike, including distances, geographical features of the land and difficulty level.

Stay tuned for articles on hiking at Man of Merit.

Hiking: Exploring 80 Acre Woods, counting my steps

Hilly wilderness, so close to home, in 80 Acre Woods

This morning I decided to do an experiment to see if I could estimate the distance I walk based on the number of steps I take. I measured a quarter mile on the street in front of my house and walked it - it took 500 normal steps. Then, I headed out and counted my steps as I explored the nearby woods.

The area by the house is called Cat Rock and 80 Acre Woods. It's an amazing place that in the three or so months we've lived here I haven't fully explored. Today I walked as far as I could, to the northwest corner of Weston and into Lincoln. I discovered that the walk was 4.5 miles there and back, or about 9,000 steps.

I currently walk at least 20 miles per week, usually more. Based on an article I read recently, in order to maintain optimum fitness you should walk at least 10,000 steps, or five miles, per day. That would be 35 miles per week, which is the goal I'm currently working up to. My new year's resolution, in fact, will be to walk 1,800 miles in 2012.

Near trail's end on Lincoln Land, past 80 Acre Woods

The hike I did today has a fair amount of elevation gain, probably between 300 and 400 feet, so it really gets your heart pumping, especially during the first half. I plan on adding this hike to my regular rotation. Next time I do it I'll time it so I can get a good idea as to my average speed for a typical cross-country hike.

Tomorrow I plan on heading out to do my third 10-mile hike as part of my quest to fulfill the requirements for the BSA hiking merit badge. I hope one day this blog will inspire others to get out there and start hiking for fitness.

I am still in the planning stages for my fourth and fifth 10 milers. And I haven't even begun to seriously consider the 20-mile hike I will need to complete in order to satisfy all the merit badge requirements. I do know, however, that the final 10 miler as well as the 20 miler will probably be completed in New Mexico after our move there at the end of the year.

Hiking: Staying fit and preparing for next 10 miler

Urban hiking with Khizer in Hanover, PA

I've been hiking quite a bit these past few weeks to stay fit and prepare myself for my next 10-miler, which I plan to do sometime within the next week, and possibly tomorrow.

Last week I did a five-mile urban hike on Thanksgiving day, in Hanover, PA, the town where I went to high school and where my mom and brother still live. And on Black Friday, I went with Khizer and my brother Zach to the town of Harper's Ferry, WV, where we did a rigorous 5.5-mile hike. 

For the Harper's Ferry hike we parked at the offices of the Appalachian Trail Conservancy on Camp Hill to do an out and back trek to the Overlook Cliffs at Maryland Heights. We hiked down to the old town through Harper Cemetery and then along the AT to follow the rail road tracks to cross the Potomac. From the Maryland side we followed the old C&O Canal path to the trail head to Maryland Heights, where we hiked to the cliffs and enjoyed spectacular views of the town and Shenandoah Valley beyond.

Zach and Khizer overlooking Harper's Ferry, WV

Back in Massachusetts, I did another 5-plus mile hike along the entire Rock Circuit Trail in the Middlesex Fells with friends on Sunday. On Tuesday, Khizer and I did a four-miler exploring Tippling Rock and the trails at the Nobscot Boy Scout Reservation. And then today I did a three-mile hike, this time in the eastern Fells.

Tomorrow, I will plan to do at least a 7-mile hike. To date I haven't completed the Skyline Trail in the Fells, which is the major part of my planned third 10-miler. If I feel up to it, I will follow my prepared 10-mile hike plan. But because of time constraints I will probably opt to just do the Skyline.

Hiking is keeping me in great shape, and I've noticed that each time I hit the trails I'm breathing easier than the time before and feeling like I can go further and further. Time is really what's keeping me from doing more frequent long hikes (hikes of five miles or more). But I'm certainly achieving my goal of hiking 20 miles per week, so I'm glad about that.