Game over on 1st day!

imported
#1

It could have been all over the fist day.
I did some work in Atlanta 2 weeks ago, so I decided to stay the weekend, hike the approach trail, and spend the night at Springer shelter. That was the plan. I had no idea how long it would take me to get up there, so I left the visitor’s center at 8:20 am. I reached Springer at 11:50 am. Since I had half a day left, I hiked on to the next shelter (Stover Creek). When I got there, I still had plenty of day left, so I decided to go on and so on until I reached Hawk Mountain Shelter around 5 pm. I hiked 16.4 miles that day, and felt fine; until I went to sleep. That night, I felt paint in my knees like I’ve never felt pain before. By morning, my knees felt fine, and I headed back to the visitors center. My knees held up until Springer, and from there down to the visitor’s center, I could hardly walk and I pretty much used my hiking sticks as crutches to be able to make it down. It took me almost a week to be able to walk normal again. I can’t believe that if this would have actually been the beginning of my hike, it would of being all over on the first day.
I now know why you veterans always mention in your posts to take it easy the first few weeks. What other common injuries should one watch out for not to become a casualty on the trail?

bigfoot

#2

Knees and shin splints seem to be #1 hiker injuries. Might be good to take glucosamine and condroiten for a few weeks before hitting the trail. Knee exercises are good too. Try doing knee squats with the glucosamine/condroiten bit one to two months before starting out.

Percival

#3

Dehydration is a big problem. It’s better to have a water bladder or at least a bottle with easy access while hiking. I’ve seen a few people that hardly drink anything while I probably drink close to a gallon in a 12 mile day even in cold weather. The problem with drinking so much water is to make sure you get enough sodium to keep your electrolytes up.

Nooga

#4

bring some sort of muscle pain releaver or something. you’d be surprised how bad on a cold morning joints and feet and muscles may hurt; but after a good rubdown (i prefer icy hot) of this stuff; everything limbers up and is ready for hiking by the time breakfast is over. plus it unplugs the sinuses really well

Big Boy

#5

patience is the key, don’t over do it, anyways the A.T. should be as enjoyable as possible, but i guess if going fast is enjoyable, then more power to ya, and as a cross country runner, icy hot would be my choice, never used it but love the smell

clong:boy

clong

#6

i twisted my ankles on a couple of falls…i am lucky, i walked it off without any injury…I also hyperextended my arch pushing it i guess or just the rocks i was rolling around on. it tightend like it would break. I took a short in town day 9.4 miles…the shower and evening rest and 1 day of Ibuprophen did the trick for me. after the rest i was able to do a 20 mile day.

i would also guess some people do perminant damage by abuse of Ibruprophen…ulcers and such. but what do i know, just a puss in boots…hehehe

burn

#7

I don’t remember who coined this phrase but most injuries come from “Too Soon, Too Fast, Too Far or Too Heavy”

Blue Jay

#8

I had severe knee pain starting on day 2, coming down into Justice Creek Camp. I don’t think I “overdid it” per se, other than I was not used to hiking ups and downs and was pretty out of shape. So were many other hikers, who also got screaming knee pain, some worse than mine. Some got off the trail. Some slowed down, tried knee braces and such. Some went to the doctor, who almost always diagnose “at least 2-weeks off the trail” no matter what. So I hobbled along as far as I could go each day, and each day the pain got a little less. By Hotsprings though, I still had some pain so I talked to someone at the outfitter, who said in their oppinion it was often these small muscles on either side of your knee, that for people who haven’t hiked on hills are sore. Not torn or anything, just sore like I’d be tomorrow if I tried to lift weights today. They said: go slow, stretch, and eventually your knee muscles will build up enough.

And its true, all my knee pain eventually went away. Just in time for shin splints near Damascus! My prevention and/or treatment plan for shin splints: everyday, with your heels staying on the ground, tap your toes 20 times.

People who were in very good shape, ie: marathon runners, seemed to have much less of these problems. So don’t try to keep up with the fast hikers if you aren’t up to it. And get yourself on a stair machine or something now, get those knee muscles built up!

jitterbug

#9

Starting out from Amicolola Falls and hiking 16.4 miles, when you aren’t used to hiking like this, is quite ambitious…and also not recommended.

You have to pace yourself, and ease into it, just like any physical activity.

bearbait

#10

Pay attention to your body; when you feel some tightening, or something outa whack, slow down and do plenty of stretches. Our first section hike, we hiked with a guy who had trained for months. After 20 miles he had so much pain in his knees he had to call it quits. Bummer - he had planned on it for sooo long. But he was carrying about 50#, not taking enough breaks or stretches, and he didn’t have poles that would have eased the shock to his knees.

Peep

#11

there are lots of exercises that will strengthen your knees; for example if you belong to a gym, use the seated leg extension machine (where you lift weight by stretching your knee 'til it’s parallel to the floor.) use really low resistance and lots of reps.

at home, you can lie on your back with one leg flat on the floor, and the other one bent, with your foot flat on the floor. DO leg raises with the straight leg. Do it with an ankle weight as well

mindlessmariachi