You can feel it, right? The mornings are finally cool, the trailheads are filling up again, and after a long Arizona summer spent mostly indoors, everyone is ready to get outside.
​I love this time of year. Hiking is one of my favorite ways to spend a Saturday, whether that's a short hike close to home or a longer climb in the Superstitions. But every fall I notice the same pattern. People go from a summer of air conditioning straight to a long, rocky hike, and a few days later their hips, knees or lower back are letting them know about it.
​And I'm not complaining. That's good business for me as a myopractor.
​But that isn't a sign that hiking is bad for you. It's usually a sign that the jump was bigger than your body was ready for.

Here in the desert, summer changes how we move. When it's 110 degrees, most of us walk less, sit more and skip the trails for a few months. Our bodies are remarkably good at adapting to what we ask of them, and that works in both directions. Muscles and joints that aren't asked to handle uneven ground, steep climbs and long descents tend to get a little less ready for them.
​So when a weekend suddenly asks for three hours on a rocky trail, your body may need some time to catch up. I like to think of it like compound interest. Small, steady deposits of movement add up over time. A sudden big withdrawal, after months of very few deposits, is harder to cover.
​Pain isn't always the beginning of the story. Sometimes it's the end of a much longer one. A sore knee after your first big hike of the season is often less about that one day and more about the months that led up to it.

1. Build up gradually. Start with shorter, flatter trails and add distance or elevation over a few weeks. If you're wondering where to start, start with a walk around your neighborhood. Even 5 or 10 minutes a day helps your body get ready for more.
​2. Warm up before you climb. Five minutes of easy walking, plus a few gentle leg swings and hip circles, gives your muscles and joints a chance to get ready before the trail asks more of them.
​3. Respect the downhill. Many people brace for the climb and forget about the descent, but going downhill asks a lot of your knees, hips and the muscles that control them. Shorter steps, a slower pace and trekking poles may help.
​4. Keep hydrating. Cooler weather can trick us into drinking less, but Arizona air is still dry. Bring water and drink according to your own needs.
​5. Pay attention to your body. Your body is constantly giving you information. Some mild soreness that fades in a day or two is a normal part of getting back into activity. Pain that is sharp, keeps getting worse or doesn't make sense is worth checking with your doctor.

You don't need to change everything at once. Pick one of these habits and start there. Maybe it's a walk this week before Saturday's hike, or slowing down on the way back to the car.
​Simple habits, practiced consistently, can produce extraordinary results over time. The best activity is often the one you'll actually keep doing, and for a lot of us in Arizona, this is the season when that activity is waiting right outside.
​I'll see you on the trail.
​If your body could use some help moving more comfortably this season, come in and get a myopractic session or two. We'll get you moving and feeling better.
​Jason Alston
​Life Is Motion