As you may have guessed, I love the outdoors. And specifically, I love hiking! My husband and I are currently backpacking on the Appalachian Trail, a trail that runs approximately 2200 miles from Georgia to Maine. We are not hiking the whole thing but are planning to do a pretty big section of it.
I am now hundreds of miles along the Appalachian Trail, with many more miles to go!! It’s been a good hike so far! I’m tired every night but am feeling stronger every day.
You might be thinking it’s unrealistic, maybe even irresponsible to set out on a long-distance hike for a person with RA. Well, you’re right, a long-distance hike might not be for everyone, but there are lots of things you can do to give yourself the best chance at getting out and enjoying the trail no matter how short or long your trail turns out to be.
Medication management
How do I stay on track with my medications while on the trail? It doesn’t take long to completely lose track of the date, let alone what day of the week it is when you’re deep in the woods.
But before I get into it, I want to first normalize the “pharmacy” of things I bring with me, so I can feel my best on the trail. There are lots of things you can leave at home to lessen your pack weight, but this isn’t an area to do that in.
Here’s what I bring:
- RA medication
- Anti-inflammatories (to take as needed)
- Vitamins (several different ones)
- Eye drops
- Lip balm
- Zinc
- Sun Screen
- Polysporin
…bring what you need.
Before I hit the trail, I put my medications into small baggies and containers so they don’t take up too much space in my pack. I label everything!! SUPER IMPORTANT!! and I even write special instructions on the bag/container which is helpful.
To make sure I am taking my medication as ordered, I use a couple of things to stay on course.
The first thing I do is take advantage of the calendar on my phone so it alerts me the day before, the hour before and then at the time my meds are due so I have the best chance of actually taking them LOL A few of the things I take are on different days so I’ve got multiple schedules entered.
I also have a smart watch which alerts me when something is due, reminding me to take the time to make sure it gets done…probably the best reminder system for me.
And I haven’t missed a dose yet! It takes effort to get yourself organized and to stay organized on the trail…but it’s worth it!!!
Foot care
One of the most important things anyone on the trail needs to do is to take care of their feet, and especially important for someone with RA.
Foot care starts even before you take your first step on the trail: buying the right pair of shoes for your feet. There are so many articles and opinions you can read, to help you make a decision about what shoes to buy because there are a lot of considerations when purchasing footwear for the trail.
For what it’s worth, here’s what I’ve learned.
If you need to wear orthotics (like I do), be sure to bring them with you when you go, to make sure you can properly fit them into the shoe you plan to purchase.
Make sure to buy shoes with a large enough toe box so your feet (and toes) can spread when you walk, eliminating the pressure on the sides of your feet where “hot spots,” or pressure points, can occur. Remember that your feet will spread even a bit more than usual with the additional weight of your pack on your back (my pack is 25-30lbs).
If you need to lace your shoes “creatively” to lessen pressure on certain areas of your feet consider buying shoes with laces vs pull-tabs. Most stores will allow you to take the shoes home and wear them around the house (inside) to make sure they are the right shoes for you. Double-check return policies.
Once you’ve found the shoes you want to use, don’t make the first time you wear them outside, or on the trail be the first day of your hike! Some people will say you need to break in your shoes…I say you need to break in your feet!! Go on long walks, develop some calluses (ya, ya, you can go for a pedicure after your hike LOL), get to know what your feet need and how they feel in your shoes.
Now let’s talk about foot care on the trail…
Don’t be a hero! If you feel anything, I mean anything in your shoe, stop immediately and fish it out. Hot spots can happen very quickly and can turn into blisters in no time!!
Sometimes hot spots are inevitable because the terrain is really technical, and you will experience some unexpected lateral shearing/shifting when stepping on unlevel ground or rock. That’s ok!! I always carry a product called Leukotape and apply it to whatever area of my foot or toes are getting a bit red…it really helps!!
The other thing to keep in mind is intentionally placing every footstep on the trail. It might sound impossible…and it kind of is…but make that your goal. Sometimes you’ll get lucky and the path will be quite level and even predictable. But more often than not, you will have a lot to consider; roots, rocks, water, sticks, and even one small miss-step can result in something as minor as a slip or as major as a sprain or strain. Take your time. Place your feet on as level and as stable a place as you can. If level and stable aren’t an option…slow down, use your hiking poles for balance and even ask your hiking partner for help.
When you stop for a break (also important), loosen your shoes, and even take your socks off so your feet get a chance to dry off (and your socks and shoes can air out LOL). Dry skin is less likely to breakdown and have issues than when your skin is hot and sweaty.
Now it’s the end of the day! You’re at your campsite (or you back home after a long walk), and the first thing you need to do is take care of your feet! Take your shoes and socks off and have a good look at your feet. Make sure you haven’t missed any hot spots and if you have, deal with them right away. When I can, I find a tree, lay down beside it and put my feet/legs up on it to elevate them for a while…looks a little silly but it feels amazing!! Oh! And if you are fortunate enough to have a cool stream nearby, it works well for soaking your feet if they are feeling inflamed (and it also helps with the smell LOL).
Anyway, these are some of the things I have learned to do to keep my feet happy and healthy on the trail!
Happy trails!
Carrie
person with rheumatoid arthritis