6 Winter Hiking Tips
Temps may have dropped throughout the Triangle but some of the most beautiful scenes in nature can be taken in during a winter hike. Whether you’ve been wanting to go for a winter hike or if you’re just interested in trying something new, we have some tips that will make for an exciting time out in the great outdoors despite the frigid air. Strap on your boots, zip up your jacket and hit the trails with some guidance from physicians in mind to keep your hike successful and safe.
1. Be aware of common winter hiking orthopedic injuries.
Common injuries affecting hikers include the foot, ankle, and knee. Trudging through snow or twisting in uncommon ways to navigate ice can mean forcing joints, which can result in sprains, strains, and tears. While these types of injuries are sometimes unavoidable, stay aware of your surroundings and take your time while hiking.
“Hiker’s knee,” also known as patellofemoral syndrome or “runner’s knee,” involves increased pressure or stress between the kneecap and the femur bone, which causes a dull aching soreness and pain especially when going up or down inclines. This can develop in patients when going down steep terrain when the knees are straight or only slightly flexed. Be sure to take care when hiking downhill and stretch your legs when safely on level ground.
2. Start slowly.
One way to avoid winter hiking injuries such as hiker’s knee is to start slowly. Cold weather and snowy or icy terrains are dangerous if you aren’t equipped with the appropriate equipment and necessary knowledge. Hiking in the winter is all about being prepared, so don’t rush into it. Make sure you allot a day or two to gather the equipment you’ll need for a day out on the trails and to come up with a game plan for your hike.
3. Stick with familiar trails.
One rule of thumb for hiking in the winter is to stick with trails that you’re familiar with and have hiked before. The weather is very unpredictable during the winter months throughout the Triangle, with cold temperatures and less daylight. A trail you know and are comfortable hiking can eliminate any dangerous surprises, such as ice hills.
4. Be aware of reduced visibility.
Reduced visibility can occur from in those rare cases snow or if darkness falls while you’re still out on the trails. In these cases, a headlamp or flashlight can literally save your life. Always keep one in your backpack with extra batteries.
Always check the weather forecast ahead of time to avoid getting caught in a winter storm, which can be dangerous. It’s also important to plan to arrive safely back at your vehicle well before the sun sets.
5. Wear appropriate footwear.
Footwear is an important part of hiking regardless of the season. Choose well-fitting, supportive footwear, such as a hiking boot, to provide immobilization to the ankle and reduce the risk of ankle sprains. The terrain is especially challenging in the winter, with ice making navigating it even more difficult.
If the hiking boots you’re currently working with are old and the tread is worn away, take a trip to a sporting goods store and invest in a new pair.
6. Dress in layers.
A waterproof jacket will ensure you stay dry in the rain, and wearing layers underneath will keep you warm. Lightweight snow pants are also a good idea, whether you’re aware of snow on the trails or not.
It’s crucial to keep your extremities warm in the winter, so make sure you have a hat, gloves, and thick, warm socks. If you get uncomfortable, you can always remove these items but it’s best to start with them.
Remember to also keep a backpack light with you. A common mistake is to have a heavy backpack that is not well secured. This makes it easy to tilt, which can cause you to lose balance and injure the foot, ankle, knee, or hip.
If you’re planning on hiking around the Triangle area in the winter months, you can do so safely by keeping these tips in mind. Be sure to check out OrthoNC’s newest location at North Hills for any joint pain or injuries.
OrthoNC serves all of the Triangle with locations in Raleigh, Knightdale, Henderson, and Oxford. Find a location near you today.