Hiking Engine: A Hiker's Guide to the Care and Maintenance of Feet and Legs / Edition 1

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Until a hiker injures a foot or leg--a blister on the foot, a sprained ankle, an unattended scratch that gets infected--he or she might not pay a lot of attention to the care of legs and feet. The Hiking Engine increases awareness of all that can potentially go wrong on any kind of hike, so you can avoid the worst and enjoy the best.

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Product Details

  • ISBN-13: 9780897324052
  • Publisher: Menasha Ridge Press
  • Publication date: 10/28/2001
  • Edition description: 1 ED
  • Edition number: 1
  • Pages: 192
  • Product dimensions: 6.01 (w) x 8.95 (h) x 0.55 (d)

Read an Excerpt

Bunions are painful "bumps" on the Hallux or big toe joint that rub against the shoe. There are

a lot of "old wives tales" concerning the cause of bunions--forget them all. Shoes do not cause bunions! Bunions are caused by a biomechanical problem with the way you walk. Anyone with an excessively pronated, or flatfoot is at risk for developing bunions. There is a genetic component to bunions. While there is no such thing as a "bunion gene," you do inherit certain structural traits that predispose you to bunions. These include, intoed gait, knock-knees, bow legs, tight calf muscle, and intrinsic foot deformities. Bunions can only be "cured" surgically, but they can be prevented! If you have a family history of bunions and you notice them beginning on your feet, custom made functional foot orthotics can improve your gait and help prevent their development.

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Table of Contents

Note to Readers vii
Acknowledgments viii
Preface ix
Introduction 1
Chapter 1 Anatomy and Biomechanics 7
Terminology 7
Anatomy & Biomechanics 9
The Foot 10
The Leg 15
The Knee 18
The Hip and Lower Back 19
Chapter 2 Equipment 21
Socks 22
Materials 22
Construction 25
Sock Liners 27
Foot Warmers 27
Boots 28
Parts of the Boot 28
Choosing the Right Boot 33
Buying Boots 35
Breaking in Your Boots 38
Boot Care 39
Orthotics 40
Arch Supports and Shoe Inserts 42
Other Equipment 44
Water Filters 44
Walking Sticks 44
Gaiters 45
Packs 46
First Aid Kits 46
Maps, Compasses, and GPS Units 47
Chapter 3 Preparation and Maintenance 49
Fitness and Stamina 50
Aerobic Exercise 50
Dieting 54
Stretching and Strengthening Exercises 56
Hamstrings 57
Calf 59
Anterior Tibial 60
Quadriceps 61
The Back 62
Foot Preparation 63
Planning Your Hike 65
On the Trail 69
Hiking Techniques 69
Environmental Risks 73
Chapter 4 First Aid 75
General Injuries 77
Skin Injuries 77
Skin Disorders 85
Musculoskeletal Problems: Bones, Joints, Ligaments, Muscles 88
Injuries from Plants 102
Insect Bites and Stings 103
Snakes 110
Other Animal Bites and Rabies 112
Specific Injuries 113
Forefoot 113
Nails 121
Arch and Heel 128
Ankle Sprains 135
Knee 139
Leg 144
Hip and Lower Back 148
Alternative Remedies 151
Homeopathic Medicine 151
Acupuncture 152
Reflexology 153
Other Health Concerns 155
Pregnancy 155
Child-Specific Hiking Problems 156
Senior-Specific Hiking Problems 158
Hiking with Disabilities 161
Some Final Words 162
Afterword 166
Appendix 167
Index 173
About the Author 180
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Sort by: Showing 1 Customer Reviews
  • Anonymous

    Posted February 8, 2003

    Amateur Work

    As one who has been running for 5 years, I wouldn't consider myself an expert by any means. I also was sadly disappointed to not learn anything new in this book. It's really just common sense advice that you would already unless you are just starting out. The writing is in a very amateurish format and there are much more informative and complete books out there than this one.

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