How To Cope With Bad Rotation While Hiking

Updated July 23, 2020

Note: Sudden swelling in one leg may be a sign of deep-vein thrombosis, a potentially life-threatening condition. If you experience this symptom, see a doctor immediately.

There are approximately 60,000 miles of blood vessels in your body, a network responsible for constantly bringing oxygen and nutrients to every cell in your body and removing waste from those same cells.

Certain physical conditions can reduce this flow and weaken circulation. Two of the most common are: coronary artery disease, which restricts blood flow to and from the heart; and venous insufficiency, which makes it more difficult for blood to flow from the legs back to your heart.

If you have any of these symptoms, you may have circulation problems:

• Constant coldness in hands and feet.
• Tingling or numbness in the hands or feet.
• Fatigue or restlessness during exercise.
• Swelling and pain in the arms or legs.
• Throbbing or stabbing pain in the arms or legs.

You will need to see a doctor to get an official diagnosis. Many other common conditions, such as obesity or diabetes, can cause or worsen circulation problems. Smoking is also a major risk factor. Prolonged sitting can aggravate circulation problems in the legs.

As with arthritis, walking is one of the most commonly recommended treatments for poor circulation. Walking stimulates blood circulation and increases muscle contraction in the legs, stimulating circulation in the part of the body farthest from the heart. Many people also find that massage and gentle stretching exercises such as yoga and tai chi can help improve circulation. Strength training is also recommended.

If you’re going to walk without walking, you’ll want to start with an easy walk and monitor your symptoms, especially in your hands and feet. You may find that walking eases your problems, but pay attention to the signals your body is sending. If you experience increased numbness, tingling, or fatigue, you may need to consult a doctor.

If you have circulatory problems, you may need to be especially careful when walking in cold weather. Hands and feet are always vulnerable to cold and if you have circulatory problems, that vulnerability increases. Adding insulation may not help if the blood does not bring enough warmth to the wound to heal. You may need to consider heated socks or mittens.

Pay close attention to any equipment that may slow blood flow and aggravate circulatory problems. If you have numbness and tingling in your hands, make sure your pack is not too heavy and does not put too much weight on your shoulders. Adjust your pack to transfer weight to your hips.

Inflammation is another common symptom that can have many causes. It is very common to experience edema, or fluid accumulation, in your feet or hands during or after hiking. Elevating the affected limbs should reduce the swelling immediately. If you suffer from edema regularly, be sure to check your electrolyte intake: eating a lot of water but not enough salt or other electrolytes can provoke swelling.

Swelling after injury or swelling accompanied by pain – Tenderness, heat in the affected area, or fever can be a sign of serious problems and require medical attention. Inflammation is often your body’s response to inflammation or injury, so any inflammation that is accompanied by pain or that does not resolve with the RICE measure in a few days (Rest/Iyes/Cpressure/Elevation) should receive medical attention.

Many persistent physical conditions will not prevent you from hiking, and hiking is often one of the best ways to relieve and improve those conditions. Physical problems can affect the way we walk.

If you have to start with short and gentle hikes, don’t worry: short hikes can be just as fun as long ones, and as the beneficial effects of walking settle in you’ll soon be looking for longer and more challenging hikes.

Hiking is one of the best ways to manage physical problems, but you can help speed up the process and make faster progress by paying close attention to your diet and implementing a regular exercise program. Eating right and exercising regularly is a great way to prepare for a demanding hike and improve your overall fitness and quality of life!