Now that spring has arrived it feels great to get outside and enjoy the weather.  Hiking up the Grouse Grind is a fantastic way of improving your cardiovascular system, strengthening the muscles of your lower body and training you to be mentally “tough”.  Since the primary movement of hiking the grind is climbing, the quadriceps, glutes, hip flexors and calves will be worked.  Try these five tips to help you avoid injury and stay active on the mountain this year.

1. Rolling out – Use a high density foam roller to break away knots and tension build up in the muscles of the lower body.  It can be quite painful if you haven’t rolled out before so be sure to ease into it.
2. Stretch your glutes- Lie face up on the floor, and bring your right ankle to your left quadriceps. Pull your left knee in toward your body; push your right knee away gently.
3. Wear good footwear – Shoes that have good support through the arches and that provide adequate stability to the foot and ankle are key to avoiding injury.
4. Breathe – Our breathing says a lot about how hard and efficient we are working when we are exercising.  Aim to have a controlled cadence to your breathing for the entire duration of the grind.
5. Strength train – Prepare your leg muscles by performing squats, lunges and calf raises at home or at the gym.  This will stimulate your powerful leg muscles to be ready for the grind.

 
If you have any question about your musculoskeletal health, you may reach Dr. Dossa at kdossa@teamworkshealth.ca