Exclusive Tips from Dr. Norbert L. Becker
You’ve surely read it already: “It’s time to get BÄRgoing!”
What should you bear in mind to stay healthy and make getting active outdoors enjoyable again?
Every form of exercise in the fresh air and in nature activates the cardiovascular system, strengthens our immune system, and creates an enhanced sense of well-being.
Many people are rediscovering ‘hiking’—with a backpack and sturdy shoes—or ‘Nordic walking,’ with two poles and relatively lightweight shoes. Others are enjoying its modern form, ‘trekking,’ equipped with modern technical clothing and outdoor or trekking shoes.
What should we bear in mind so that the positive effects of exercising in nature actually take hold, allowing us to arrive home perhaps a little tired, but in a good mood and refreshed in body and soul? In today’s blog post, read about what to consider regarding your feet, joints, muscles, and fascia, and how to adapt physical exertion to your personal capabilities and fitness level.
Feet and Shoes
For walking on uneven terrain, the right shoe is the most important part of your equipment. Shoes protect our feet. The myofascial system and the foot’s sensory receptors are indispensable for safe movement, particularly on uneven ground or steep terrain.
Depending on the demands of the route, hiking, trekking, or walking shoes should have a grippy sole and sufficient firmness in the heel and midfoot area (a stable ‘joint piece’). An upper that extends above the ankle protects the foot on uneven terrain, while modern, lightweight materials keep the shoe’s weight down.
The trekking shoe is an all-rounder: a shoe with good stability for secure footing, even off the trail, while also offering sufficient flexibility for long distances.
In every case, the shoe must fit! The inside of the shoe must be long enough to ensure that the foot has sufficient room as it rolls forward and, especially, when walking downhill. Sufficient width and instep height are prerequisites for a proper and comfortable fit.
A good hiking or trekking shoe must provide the forefoot with sufficient freedom of movement while also offering support. Good lacing helps achieve this. The lacing should primarily encompass and hold the ‘root of the foot,’ meaning the heel and lower ankle joint. This centers the foot securely in the shoe so that the heel does not slip and rub against the heel counter.
Musculoskeletal System, Joints, Muscles, and Fascia
Hiking and walking place demands not only on the feet but on the entire musculoskeletal system.
Incorrect loading of the foot inside the shoe continues upward and can cause problems in the knees and hips. That is why the functional unit formed by the foot and shoe—and therefore the prevention of incorrect loading—is particularly important.
Incorrect loading occurs especially when the shoe does not provide adequate support—for example, when the foot slides forward, the toes are painfully compressed, or the toes do not have enough room and are therefore denied their ‘freedom.’ Excessive strain can also occur when the foot cannot move naturally with the shoe, such as because of an overly angular heel or insufficient support and centering of the heel.
Increased muscle activity caused by incorrect loading leads first to additional strain and then to overuse of the myofascial system and the joints in the knees and hips. This often results in pain on the outside of the knee or around the kneecap. Discomfort may also occur on the outside of the hip.
That is why Bär offers a wide range of shoes, allowing you to choose the model best suited to your foot.
Bär trekking and hiking shoes are equipped with a good footbed designed for a ‘normal foot’ in a standard shoe. However, the insole can easily be removed from a Bär shoe. This option for customizing a shoe is also part of the quality certification of Bär shoes. The standard footbed can be replaced with a custom orthopedic insole when necessary, providing even better protection against incorrect loading and making walking more comfortable. When trying on or having a custom insole made, please bring not only your shoes but also the socks you like to wear when hiking.
Clothing
Choose clothing that can adapt to the rapid changes in weather that are common in spring. It is important that perspiration is transported outward effectively, that heat does not build up, and that the body is protected from the often still-cold drafts. Technical clothing with vapor-permeable (‘breathable’) membranes can help. Your clothing should not restrict your movements.
In addition to choosing the right equipment, you should also adapt the effort involved in hiking, walking, and trekking to your current fitness level. This will also help you avoid overuse and pain.
Fitness
After the mostly inactive winter months, choose a hiking route or walking distance that is right for you, and take into account the elevation gains involved. Start with hikes lasting 1 to 2 hours, then gradually increase the duration and distances you cover.
Don’t forget to take enough water with you. During physical exertion, dehydration progresses rapidly and performance declines. Water or a drink that keeps your electrolyte balance at the right level should therefore always be part of your supplies.
Always pay attention to the pace at which you feel energized and comfortable while hiking, and make sure you do not become short of breath.
If you want to examine your fitness and exertion more closely, measure your heart rate. It is a continuously measurable value that allows a reliable assessment of your fitness and changes in it. You can measure your heart rate with a pulse watch or manually by placing two fingers on the pulse point at your wrist. Count your heartbeats for 15 seconds and multiply the result by 4.
If you are healthy, you can use the following table to assign your measured values, according to your age, to ‘Stable Health,’ ‘Active Fat Metabolism,’ and ‘Improved Fitness.’ The table is based on empirical values and rules of thumb for healthy people and provides reference ranges for heart rate in the three categories mentioned.
If your values are above those specified for your age and training level, reduce your exertion by slowing your walking speed or choosing less steep routes.
Also remember: Every heart beats individually, and you are not equally capable every day. ‘Reference values’ can only ever be recommendations. Your personal well-being always comes first!
Now you are well prepared, and nothing stands in the way of enjoying the wind, sunshine, fresh greenery, and delicate blossoms. Even a few raindrops will not spoil the pleasure of hiking.
