Alayne Hamilton

As summer quickly approaches it’s clear lots of us will by spending time holidaying at home this year; so why not get out and make the most of it!

It’s a fantastic time to explore some of Tassie’s wild places without the big crowds. As an added bonus you’ll be supporting local businesses along the way.

Whatever your level of experience or inclination, there’s an adventure out there for you; from short walks in our beautiful parks and reserves to multi-day expeditions on land or water for the wild at heart.

Corkscrew and The Churn, Franklin River

📷 **Franklin River Rafting (franklinriverrafting.com.au)**

In my pre-osteo life I worked in the outdoor sector and continued expedition work seasonally while I was studying osteopathy. More often than not, customers would book their trip with intentions of hitting the gym or the pavement in preparation for the physical challenge of a multi-day expedition. A few days into the trip, when everyone was feeling comfortable and there was some heavy lifting to be done, the truth would come out; “I got so busy getting ready to go away it totally slipped my mind then it was too late and here I am!”.

If you’ve decided it’s finally time to head out on that adventure that’s been on your bucket list for years, that’s great! Just remember, we were all confined to the couch to some extent this year while COVID restrictions were in place, so give yourself some time to get physically ready for your trip. Lifting and carrying gear, paddling, cycling and walking with a pack all place very different stresses on the body to what we experience everyday.

Pre-trip training:

Combine some aerobic exercise with strength training that focuses on the body area required for the activity you’ll be engaging in.

Ankles and knees are common sites of injury when walking on uneven terrain, especially with the extra weight of a loaded hiking pack.
Lower back injuries can be aggravated by pack carrying or prolonged sitting on/in a bike, raft or kayak.
Shoulders can be especially vulnerable to injury sustained under abnormal load given their open ball and socket anatomy.
Changes to sleeping surface and pillow can also be exacerbating factors for neck and back problems.

This pre-trip training phase would be a great time to pop in and see your osteo to address any issues that might need treatment or specific rehabilitation exercises, particularly if you’re prone to injury in any of the above areas.

Here are some extra tips to look after your body along the way so that you can get the most out of your adventure;

Gear:

Pack fitting; Aim for weight on your hips and heavy items low in the pack. If in doubt get help. A comfortable pack is essential to the enjoyment of your trip so sort it out before you go to save your back. If purchasing a new pack ensure that you try it on with some weight in the shop. If you’re hiring gear or bushwalking with a commercial group get some help from the guides to get your pack fitted correctly.
Bike fitting. Mountain biking has grown exponentially in popularity in Tassie in recent years. Similarly to pack fitting, take some time to make sure your bike is well set up for you before you hit the trails. Bike fittings are available for a fee at some cycling stores. Consider it a worthwhile investment in you.
Hiking Boots; the change from everyday shoes to a solid sole and ankle support in hiking boots can take some getting used to. Pop your boots on for some short walks and slowly build up towards full day/multi-day trips. Utilise the good ankle support that a boot offers by tying them securely.

Walking poles; can be a great addition to your equipment store, especially if you have any existing ankle/knee/hip complaints. Again, give them a go on a day walk to get used to using them. Elbows should sit at around 90 degrees for walking on the flat. Don’t be afraid to lengthen poles for downhill or shorten for uphill walking. Beware the wrist straps! Although very helpful in some scenarios, catching an arm in a strap while falling with the extra weight of a pack on your back can prove dangerous. If nothing else, slip your hands out of the straps on challenging terrain.

First aid kit; off the shelf first aid kits are great but often people buy the kit, vaguely read the contents and end up carrying unnecessary items. Many kits also don’t have sports tape! Sports tape is great for strapping joints, securing bandages and field gear repair. Tape or Fixumol are great for patching up hot spots/blisters from either boots, packs or paddle shafts. Band aids are pretty useless in the outdoors and generally end up being accidental litter, especially given the potentially wet Tasmanian environment. Use some gauze or non-adhesive dressing and sports tape instead.

During your trip:

Feet/ankles; act on hot spots immediately! The last thing you want is to have your trip ruined by some pesky blisters. Preemptively tape as soon as you even think you feel rubbing. If you’ve sprained your ankles in the past and feel unstable with a heavy pack, tape or brace them before you set off. Make sure your brace fits into your boot without any potential spots for wear on your skin.

Whatever the activity, you’ll likely discover some muscles you didn’t even know existed. Stretch them out at the end of the day. Google sleeping bag yoga :)

Your comfort item- what will make the experience all the more comfortable for you?; a book? clean socks and undies? pack of cards? These items can absolutely be worth carrying the extra few hundred grams of weight to make your trip more comfy.

Tech break; there are increasingly few places where you can truly switch off and unplug for a few days. Consider leaving your phone at home or switching it off for the duration of your trip. Make sure that someone in your party has an appropriate means of emergency communication (e.g. PLB, Sat phone).
My anecdotal observation from working in the outdoors was that people often adapted surprisingly well to long days of unaccustomed activity on expedition based trips. However, niggly old injuries would rear their heads when the going got tough. Even just a little preparation a few weeks out can make a trip much more enjoyable and reduce the risk of sustaining an injury in the field.

Above all; be safe, push your limits, have fun and we’re here for you when you get back!

Alayne Hamilton

Pre-trip training:

Combine some aerobic exercise with strength training that focuses on the body area required for the activity you’ll be engaging in.

Ankles and knees are common sites of injury when walking on uneven terrain, especially with the extra weight of a loaded hiking pack.

Lower back injuries can be aggravated by pack carrying or prolonged sitting on/in a bike, raft or kayak.

Shoulders can be especially vulnerable to injury sustained under abnormal load given their open ball and socket anatomy.

Changes to sleeping surface and pillow can also be exacerbating factors for neck and back problems.

This pre-trip training phase would be a great time to pop in and see your osteo to address any issues that might need treatment or specific rehabilitation exercises, particularly if you’re prone to injury in any of the above areas.

Gear:

Hiking Boots; the change from everyday shoes to a solid sole and ankle support in hiking boots can take some getting used to. Pop your boots on for some short walks and slowly build up towards full day/multi-day trips. Utilise the good ankle support that a boot offers by tying them securely.

During your trip:

Whatever the activity, you’ll likely discover some muscles you didn’t even know existed. Stretch them out at the end of the day. Google sleeping bag yoga :)

Your comfort item- what will make the experience all the more comfortable for you?; a book? clean socks and undies? pack of cards? These items can absolutely be worth carrying the extra few hundred grams of weight to make your trip more comfy.

ROCKHOPPER

Level 4, 33 Salamanca Place

Phone + 0402 457 401

Fax + 03 6223 8610

General enquiries and bookings

theteam@rockhopperclinic.com.au

Injury Prevention while Summertime Adventuring

Alayne Hamilton

Pre-trip training:

Combine some aerobic exercise with strength training that focuses on the body area required for the activity you’ll be engaging in.

Ankles and knees are common sites of injury when walking on uneven terrain, especially with the extra weight of a loaded hiking pack.

Lower back injuries can be aggravated by pack carrying or prolonged sitting on/in a bike, raft or kayak.

Shoulders can be especially vulnerable to injury sustained under abnormal load given their open ball and socket anatomy.

Changes to sleeping surface and pillow can also be exacerbating factors for neck and back problems.

This pre-trip training phase would be a great time to pop in and see your osteo to address any issues that might need treatment or specific rehabilitation exercises, particularly if you’re prone to injury in any of the above areas.

Gear:

Hiking Boots; the change from everyday shoes to a solid sole and ankle support in hiking boots can take some getting used to. Pop your boots on for some short walks and slowly build up towards full day/multi-day trips. Utilise the good ankle support that a boot offers by tying them securely.

During your trip:

Whatever the activity, you’ll likely discover some muscles you didn’t even know existed. Stretch them out at the end of the day. Google sleeping bag yoga :)

Your comfort item- what will make the experience all the more comfortable for you?; a book? clean socks and undies? pack of cards? These items can absolutely be worth carrying the extra few hundred grams of weight to make your trip more comfy.