Happy Trails

Fall hiking safety tips

Autumn is the perfect time to heed the call of the mountains and take to the trails to soak up the amazing color display.

But as with all types of recreation, hiking carries certain risks. To ensure you and your hiking companions have a memorable (in a good way) experience, it pays to plan and pack for the variable conditions autumn may throw your way.

Here are a few tips to get you started:

Prepare for Changing Weather

Autumn weather can be unpredictable, with temperatures fluctuating dramatically throughout the day. Dress in layers to adapt to changing conditions. Start with a moisture-wicking base layer, add an insulating mid-layer like a fleece jacket, and top it off with a waterproof outer shell. Don't forget to pack gloves and a warm hat, as temperatures can drop quickly, especially at higher elevations.

If there’s chance you might run into ice or snow at higher elevations, pack microspikes or other traction devices to prevent slips and falls.

Stretch Before (and After) You Go

Stretching before your hike will warm your muscles giving your greater range of motion and flexibility and can help prevent injury. Stretching after a hike can lessen any post-adventure soreness. 

Some simple stretches to do both before and after hiking include: 

1. Low lunge 

Using a tree, fence or wall for support, take a large lunge step forward and hold. Next, lower your back knee to the ground, making sure to square your hips forward. Shift forward toward your front foot to stretch into your hip flexors (the muscle at the front of your hip). Engage your core (your stomach and trunk muscles) to support your low back. Hold for a count of five. Repeat on the other side.

2. Low lunge with a twist 

From the low lunge position with your right foot forward, lower your left hand down inside your right leg, the lower the better. Extend your right hand up to the sky for a twist. Looking up toward your hand, squeeze your shoulder blades toward your spine. Look up past your right hand. Hold for a count of five. Repeat on the other side.

3. One-legged chair 

Using a tree, fence, or wall for support, cross your right ankle over your left knee, and bend your standing leg. For a deeper stretch, flex the toes on your right foot and, keeping your spine straight, lower your chest toward the flexed foot. Hold for a count of five. Repeat on the other side.

4. Seated forward-facing reach

Sitting on the ground, extend one leg out straight and bend the other bringing the foot of that leg toward the knee of the outstretched leg. Reach towards the toes on the extended leg while keeping your back straight. It’s ok not to be able to touch your toes, but you should feel a stretch on the back of your leg. Switch positions of your legs and repeat the stretch over the other leg. 

5. Shoulder stretch 

Standing, position your feet hip-width distance apart or wider. Interlace your hands behind your lower back. Next, bend forward, extending your chest over your legs and relax your neck. Lift your arms up away from your lower back to release in your shoulders. Hold for a count of five and repeat two to three times. 

Watch Your Step

Fallen leaves can obscure trail markers and hide potential hazards like rocks, roots, and uneven terrain. Tread carefully and pay close attention to the path ahead. Consider using trekking poles for added stability, especially on slippery surfaces.

Plan for Shorter Days

With daylight hours diminishing in fall, it's crucial to start your hikes earlier and plan to finish before sunset. Always carry a headlamp or flashlight in case your hike takes longer than expected.

Stay Hydrated and Nourished

Even though you may not feel as thirsty in cooler weather, it's important to stay hydrated. Pack plenty of water and high-energy snacks to maintain your energy levels throughout the hike.

Watch for Wildlife

Fall is an active time for many animals preparing for winter. Be aware of your surroundings and keep a safe distance from wildlife. In some areas, it's also hunting season, so wear bright colors (like blaze orange) to ensure visibility.

Check Trail Conditions

Before setting out, research current trail conditions and weather forecasts. Recent rainfall can make trails muddy and streams more difficult to cross. Be prepared to turn back if conditions are unsafe. Many trails and regions have active Facebook groups that feature current trail conditions. Alternatively, you can visit the following sites:

New England Trail Conditions

Pure Adirondacks

Catskill Trail Conditions

Pack the Essentials

Always carry the ten essentials:

• trail map

• compass (GPS is not always an option)

• extra food and water

• first aid kit

• headlamp

• sun protection

• insect repellant

• knife

• fire starter

• emergency shelter

• dry clothes

These items can be literal lifesavers if you encounter unexpected situations or become injured and are unable to complete your hike.

Inform Others of Your Plans

Before heading out, let someone know your hiking plans, including your route and expected return time. This information can be crucial if search and rescue efforts become necessary.

By following these safety tips, you can enjoy the beauty of fall hiking while minimizing risks. Remember, the key to a safe and enjoyable autumn hike is proper preparation and awareness of your surroundings. Happy trails!

Daniel Couture, PTA, is a member of the Outpatient Rehabilitation team at Southwestern Vermont Medical Center.