Trail Tip: Better Bow Knot Improves your Footing & Performance on the Trail

A hiking buddy taught me this tip and I’ve noticed a significant difference in how my hiking shoes perform on the trail.

This 2 minute video contains one of our very favorite trail tips.
The secret to learning to do this quickly and effortlessly  is to loop the lace around your thumb, leaving enough space to easily pull the other loop through.   Be sure and watch the whole thing, as there is an important caution.
Enjoy!

Handy auto tool to help prevent falls

This lever fits easily in the car door latch  (when open).  It’s an ideal gift for anyone who has trouble getting in and/or out of a car.  Universal fit, portable, supports up to 300 lbs, lifetime guarantee.   It’s really cool!

Practice Hikes: Using Trekking Poles to explore EB Parks

The East Bay Regional Park District (EBRPD) is the largest park district in the nation; second largest in the world.  Every 2 months, they have an activity guide called Regional In Nature “RIN” in which they list an amazing array of classes/workshops/events, including a variety of PoleWalking classes and practice hikes/walks…presented and taught by yours truly   My class sizes are limited to facilitate optimal learning.  They fill fast, so reserve early.

Friday’s Practice Pole Hike at Tilden Park’s Botanic Garden was magical.  Go NOW!  It’s Free!  Glorious blooming flowers smile at you!   The creeks are roaring and you get to explore the entire State of CA (botanically) in about 2 hours.  Stop in the nature center, say howdy,  and see the cool pine cone display.    EBRPD staff are friendly, knowledgeable and genuinely interested in helping you have the best possible experience in the park you visit.  Above are the Fawn Lillies and the Giant Wake Robin (Trillium).  Click on any picture to enlarge then the back button to return to post.  

Below, in photo #3 Helen’s poles are behind her on the stairs – they would support her better if they were out in front of her.  I met Helen at Yosemite Conservancy’s Spring Forum (scroll down to see that blog post).  At 85, she wants to keep hiking so I encouraged to her come to the Botanic Gardens Practice Hike.  It was a lovely afternoon in a spectacular setting   We wandered all around the Gardens exploring and marveling at our CA abundance.

The next day, Saturday, was our 3rd time this year at Black Diamond Mines Regional Park.  May-Oct we head to cooler climes.  But right now, it’s spectacular.  Take the Mine Tour

The morning Basic Skills Class was a great intro for 11 Happy Hikers.   We cover the basics, learn (or re-learn) how to walk with attitude and spinal rotation, then we pick a hill with reasonable footing and march up and down.  We practice powering up the hill and supporting our joints on the down.  We lengthen, then lengthen again, again and again until we know the OPTIMAL length to use on downhill.  It’s not until you know what TOO long is, that you will feel what long enough does for your knees.  This phenomenon is something you really want to experience.  Having good hand and body position is essential, but pole length is an important factor in achieving optimal performance when hiking downhill.

On our afternoon Practice PoleHike, we started and ended with the steep mine tailings – working on our footing and doing lots of adjusting to FEEL the optimal length on the downs.  Then we wandered over to the Visitor Center Mine which is OPEN after a long closure.  We watched the historical short video on the area then headed out on the trail on a gorgeous clear day.   The views were stunning!

Even when the rest of the East Bay is a mud-fest, the sandstone here provides good footing.  Our hike is somewhat challenging and gives us lots of opportunities to practice pushing up with power and picking our way down.  With practice, confidence improves.  Everyone has some homework to do and is encouraged to practice what feels a bit awkward.  We provide many tools for your hiking toolbox and every class is different, which is why some folks take classes again – to refresh, to learn additional skills and to expand their hiking horizons!

Wrist Stretch for people who use Trekking Poles

I end most of my Yoga classes with this gentle and effective wrist stretch.    This  subtle movement lengthens and “tractions” the joint.  The radius and ulna bones in the healthy forearm articulate.   Creating  s p a c e  in the wrist joint and lengthening the space in the forearm enable better articulation and function.  Keep in mind:

• Less is more.
• Purposely work shorter/smaller than your brain wants to.
• Forget about the Destination – Focus on the Journey.
• Invest the time to feel the subtlety of this movement.
• BREATHE!
• Allow this movement to bring mindfulness to your hand, wrist & forearm.
• Learn it so that you can use it when you need it.

A good friend and I filmed this one morning so we  could share it with AdventureBuddies!  After a long day at the computer or after a rigorous hike, try this and relieve tension/tightness/stress in the wrist joint.

Be loving and gentle with yourself    Try it and let me know what you think?

Trail Tip: ALLERGIES

My ENT doctor strongly recommended something that has changed my life and significantly reduced my allergy response to CA    Nasal Saline Spray:

• non-addictive, non-invasive, simple stuff
• spray as many times a day as I like
• I put a spray bottle everywhere – my car, my bedside table, my purse, my hiking pack
• Spraying after a hike is HUGELY helpful (as well as during)
• I’ve reduced my intake of OTC allergy medication to almost none, even in peak season
• I’m happier!
• I got the Walgreen’s generic brand in both sizes.

Very Important:  Spray outward towards your cheekbone, not straight up your nose.   Click for  More allergy tips on this blog.

Trail Tip: Blue Jeans on the Trail?

3 reasons why we think blue jeans are TERRIBLE for hiking:

1. If the bottoms get even a little wet or damp, they wick up your legs.
2. Wet jeans stay wet.  When compared to the lightweight hiking pants, there’s really a huge difference in drying time.  Even a light morning dew can create wet pants for hours.
3. Most jeans are somewhat form-fitting.  This means that the leg has to work harder at the knee joint.  If you meet resistance with every step, it’s not efficient.

Knee Replacements: Prepare For and Recover From – How POLES Help

From Consumer Reports onHealth newsletter (excerpted):   Knee replacements are on the rise.  The rate among adults 45 to 64 more than doubled between 1997 and 2009…and the numbers will probably keep climbing.   …predict that 6.5 million adults will be diagnosed over the next decade with knee osteoarthritis, the main reason for the surgery.

• Use POLES!  Stay strong and active. 
• Avoid using a cane which puts you into a seriously uneven gait and can cause compensation injury.  Use a cane if you need to, but using poles provides a much more natural, fluid gait.
• You might find you can delay surgery; I’ve known people who have avoided the “let’s put you under the KNIFE ” diagnosis by using poles and getting significantly stronger and more mobile.
• Prepare!  Learn optimal use ahead of time.  You’ll notice an unweighting of the challenged knee joint because your upper body is helping in a healthy way.
• Recovery after surgery:  Transition from a walker to your POLES (which you’ve learned how to use), not a cane.  Why clump around when you can use both arms and your whole torso?
• Recover faster – because you’re stronger to begin with.
• Get  fantastic exercise in your back and arms – this presumes you’ve learned optimal use.

There are so many other benefits, including:

• Achieve, Maintain, even Regain Mobility! – Help prevent injury & falls.
• Exercising the back muscles (bi-laterally)  helps the spine stay strong, healthy & YOUNG – Yippee!
• Handle uneven terrain with more CONFIDENCE.  What once was a non-event (like driveways or curbs) can become insurmountable obstacles.

I worked with Jeanne, a writer who at 79, could not step off a curb.  Within a year she was hiking again.   We met twice a week for many years and she was able to RE-OPEN doors she thought had shut forever.  She loved her poles and loved getting outside walking around Foothills Park in Palo Alto, CA.

Using POLES for Walking & Maintaining Mobility – MS Radio Talk Show

Radio Show helping people with Multiple Sclerosis.   Today after being bounced out of bed by an earthquake, I was honored to be the guest on a wonderful new radio talk show with John Rowley.

We talked about how people with MS can benefit from using poles.  Press the play button, listen and let me know what you think?

Falling is BAD: Ice & Snow Safety Balance Tip

A dear friend with Multiple Sclerosis  (who lives in MN) shared a WONDERFUL tip yesterday.   She keeps a set of YakTrax on a pair of shoes (in her case – slip on boots for ease of application) in her car so that when she arrives at a client’s home, she can safely walk in and out.  This is brilliant!

From another friend:   Jayah, I finally got a chance to use those slip-on crampons yesterday at Sugarbowl.    They were great!  Walking in an icy and snowy  parking lot is usually the most dangerous part of a ski day. 

Click on image below to see which model of YakTrax we recommend.

I slipped in the parking lot on the way to cross country ski.  I landed on my hip on the hard pavement.   I’ve been a YakTrax fan ever since.  Note about sizing – Order a size larger than you think so you can more easily put them on your heavy walking shoes/boots.

Hiking with Trekking POLES in the desert

2 AdventureBuddies, 2 sets of poles.  Our annual Winter/Spring desert hiking trip this year found us in Sedona.   Our first stop was Phoenix to help some folks learn about using poles via the Muhammad Ali Parkinson’s Center.  Then onto Sedona to enjoy some hiking on terrain that’s very different from our local mountains.   Using poles in the desert is the most powerful and efficient way to navigate rocky, steep terrain.   We especially appreciate our long foam grips &  gloves as we explore this glorious terrain.

Click on any photo to enlarge (esp #1) and press back button to return to post.  See the hole behind me in photo #3?   Look at photo #9.

Above are views from Bear Mountain, Bob negotiating rocky trail and an overhang at Long Canyon.

If you follow this blog, you will know that I LOVE cairns.   I have a new hobby – cairn topping (or cairn enhancing) ha ha!   We explored 3 days – Bear Mountain, Doe Mountain/Fay Canyon & Long Canyon, following Cairns to stay on the trail.

• Bob and me on Bear Mountain
• Cairn on Bear Mountain – the townhouse of all cairns!
• Bob and his trekking poles on the top of a rock cliff at Long Canyon
• A pretty, colorful rock in a creek-bed in Long Canyon
• A canyon wall in Long Canyon
• Bob looking thru the hole of the overhang

At Long Canyon, we got to the “end” and climbed up on a rock for lunch.  Bob went to explore the easiest way down the cliff.  When he returned, I gleefully noticed it was starting to  SNOW.  I was so happy eating my sandwich watching the snowflakes.   Bob said “We’re LEAVING, NOW!”   He knew immediately that we did not want to be walking down on wet rocks.  Good and fast thinking, Bob!

Weather can manage our outdoor experiences.  We knew the forecast and, even with a slight possibility of rain or snow, we were well prepared with gear.  45 degrees and wet is a recipe for hypothermia.  We had full head-to-toe Gortex gear – NO bluejeans for hikers!  On again, off again, gear changes, but we were comfy, dry and safe.

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