In the early part of this millennium, I developed an interest in outdoor exercise and recreation. I was determined to become skilled at hiking, rock climbing and other outdoor fitness pursuits.
I figured that my knowledge of exercise physiology and general physical fitness were enough to prepare me for any challenges that might accompany such activities. The only question was which epic to undertake first.
In late summer 2004, I made up my mind. The plan was set. I would travel to Colorado in October seeking a hiking and rock climbing adventure.
Up to that point, I had only done cardiovascular activity on elliptical machines and through sports. Most of my physical activity was strength training.
For the next couple of months, I took rock climbing lessons on an indoor wall at the University of Kansas Recreation Center and built up my cardiovascular fitness with incline walking, jogging and stair climbing on the machines. My confidence continued to grow on the rock wall as I began to learn techniques for weight distribution, path selection and energy preservation.
I tried to learn as much as I could about the safety element of climbing while ensuring that my fitness would not be an obstacle on the trip.
We arrived in Estes Park, Colo., late on a Thursday evening with plans to hike the next day. My friends had selected a fairly moderate trail for our initial ascent, so I had no fears.
After the first couple of hours of hiking, I realized I'd made a critical oversight. Although my leg muscles were holding up fine, my ankles were shaking like leaves.
The undulating terrain was rough, and I had not dedicated a single training session to ankle strength under such conditions.
I made it through the first day, trailing behind the group. That evening, my ankles felt as if they had been hit 1,000 whacks from a tiny ball-peen hammer.
The next day, a buddy and I opted for a brewery tour. The rest of my trip was brewery tours. I traveled back to Kansas a few notches lower on the confidence scale.
I learned a lesson on that trip. Training for hiking terrain variances is every bit as important (maybe more) than training for the general fitness challenge.
This week's exercise is (you guessed it) designed to help strengthen the muscles and tendons surrounding the ankles. It's a great way to prepare for a hiking trip.
The Ankle Challenge will simulate the instability of rough terrain without requiring an actual mountain to climb.
1. Grab a BOSU ball and head outdoors. Find a nice trail that allows for a "down and back" lap.
2. Place the BOSU on the ground with the ball side facing up.
3. Jog about 100 yards down the trail, turn around and jog back to the BOSU.
4. Placing your right foot on the center, stand atop the BOSU and balance on the one foot for as long as you can. Time yourself and note how long it takes before touching the ground. Switch legs and repeat.
5. Do this five or six times, until you feel ankle fatigue really setting in.
In coming weeks, keep pushing the envelope by increasing the running distance as well as the balance time.
The Ankle Challenge is a great exercise for hiking preparation, but it's also appropriate for water skiing, marathon training, sand volleyball and any other sport where general lower body fatigue accompanies an uneven terrain.
The ankles and feet are our only link to the earth, so it's critical that we maintain strength and flexibility for continued success. Enjoy!
Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.
vballtop@aol.com
ActiveStyle on 05/21/2018