{"id":11343,"date":"2025-09-25T08:35:00","date_gmt":"2025-09-25T14:35:00","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=11343"},"modified":"2025-09-25T09:01:58","modified_gmt":"2025-09-25T15:01:58","slug":"keep-exploring-preparing-hikes-preventing-injuries","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/keep-exploring-preparing-hikes-preventing-injuries\/","title":{"rendered":"Keep Yourself Exploring: Preventing hiking injuries"},"content":{"rendered":"<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div><figure id=\"attachment_16130\" aria-describedby=\"caption-attachment-16130\" style=\"width: 640px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-16130 size-large\" src=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2018\/05\/25035618\/GettyImages-675698384_super.jpgeee-1024x683.webp\" alt=\"Staying strong in the outdoors, a couple enjoys a beautiful hike while preventing hiking injuries.\" width=\"640\" height=\"427\" srcset=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2018\/05\/25035618\/GettyImages-675698384_super.jpgeee-1024x683.webp 1024w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2018\/05\/25035618\/GettyImages-675698384_super.jpgeee-300x200.webp 300w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2018\/05\/25035618\/GettyImages-675698384_super.jpgeee-768x512.webp 768w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2018\/05\/25035618\/GettyImages-675698384_super.jpgeee-150x100.webp 150w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2018\/05\/25035618\/GettyImages-675698384_super.jpgeee-200x133.webp 200w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2018\/05\/25035618\/GettyImages-675698384_super.jpgeee.webp 1200w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><figcaption id=\"caption-attachment-16130\" class=\"wp-caption-text\">Photo: Getty Images<\/figcaption><\/figure>\n<p>Hiking is the epitome of a Colorado activity, offering a great way to experience the state&#8217;s natural beauty. Learn techniques to prevent ankle injuries and prepare for your hike with <a href=\"https:\/\/www.uchealth.org\/provider\/michelle-wolcott-md\/\">Dr. Michelle Wolcott<\/a>, an orthopedic sports medicine physician, to ensure that you don\u2019t get sidelined by injury.<\/p>\n<p><iframe loading=\"lazy\" title=\"UCHealth - Colorado Hiking Essentials  Preparing for Your Hike\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/gGVuZScttyA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h2><strong>Main things to consider when getting ready to head out on the trail:<\/strong><\/h2>\n<ol>\n<li>Preparation should match the intensity of the hike. Start slow and build up over time.<\/li>\n<li>Choose appropriate hiking footwear &#8211; look for features such as waterproofing, ankle support and sturdy soles.<\/li>\n<li>Pack a bag with <a href=\"https:\/\/www.uchealth.org\/today\/five-reasons-water-is-so-important-to-your-health\/\">water<\/a>, food, a first-aid kit, a rain jacket, <a href=\"https:\/\/www.uchealth.org\/today\/sunscreen-101-how-to-protect-skin-from-skin-cancer-and-premature-aging\/\">sunscreen<\/a>, <a href=\"https:\/\/www.uchealth.org\/today\/colorado-bug-bites-how-to-tell-bugs-to-bug-off\/\">bug spray<\/a> and a charged cell phone.<\/li>\n<li>Familiarize yourself with your surroundings and avoid obstacles.<\/li>\n<li>Actively maintain focus as fatigue begins to set in on a hike.<\/li>\n<li>If an adverse situation occurs, stay calm, assess the injury and don&#8217;t hesitate to call for help if needed.<\/li>\n<\/ol>\n<p><iframe loading=\"lazy\" title=\"UCHealth - Colorado Hiking Essentials  Avoiding Ankle Injuries\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/1Q_bJWfrwOM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h3>Looking for a sports medicine or orthopedic specialist or have questions about your fitness?<center><a class=\"btn btn-primary\" style=\"text-decoration:none !important;float:left;\" href=\"https:\/\/www.uchealth.org\/services\/orthopedics\/\">Learn more<\/a><\/center><\/h3>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hiking is the epitome of a Colorado activity, offering a great way to experience the state&#8217;s natural beauty. Learn techniques to prevent ankle injuries and prepare for your hike with Dr. Michelle Wolcott, an orthopedic sports medicine physician, to ensure that you don\u2019t get sidelined by injury. Main things to consider when getting ready to [&hellip;]<\/p>\n","protected":false},"author":22,"featured_media":16130,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"video","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[9187],"class_list":["post-11343","post","type-post","status-publish","format-video","has-post-thumbnail","hentry","category-healthy-living","tag-readysetco","post_format-post-format-video"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Keep Exploring: Prevent hiking injuries - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Learn techniques to prevent injuries and prepare for your hike with Dr. Michelle Wolcott to ensure that you don\u2019t get sidelined by injury.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.uchealth.org\/today\/keep-exploring-preparing-hikes-preventing-injuries\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Keep Yourself Exploring: Preventing hiking injuries\" \/>\n<meta property=\"og:description\" content=\"Learn techniques to prevent injuries and prepare for your hike with Dr. Michelle Wolcott to ensure that you don\u2019t get sidelined by injury.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.uchealth.org\/today\/keep-exploring-preparing-hikes-preventing-injuries\/\" \/>\n<meta property=\"og:site_name\" content=\"UCHealth Today\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/uchealthorg\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-09-25T14:35:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-25T15:01:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2018\/05\/25035618\/GettyImages-675698384_super.jpgeee.jpg\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"UCHealth Writers\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@uchealth\" \/>\n<meta name=\"twitter:site\" content=\"@uchealth\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"UCHealth Writers\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.uchealth.org\/today\/keep-exploring-preparing-hikes-preventing-injuries\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.uchealth.org\/today\/keep-exploring-preparing-hikes-preventing-injuries\/\"},\"author\":{\"name\":\"UCHealth Writers\",\"@id\":\"https:\/\/www.uchealth.org\/today\/#\/schema\/person\/b42635b22028b4761efa8849bfec3811\"},\"headline\":\"Keep Yourself Exploring: Preventing hiking injuries\",\"datePublished\":\"2025-09-25T14:35:00+00:00\",\"dateModified\":\"2025-09-25T15:01:58+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.uchealth.org\/today\/keep-exploring-preparing-hikes-preventing-injuries\/\"},\"wordCount\":211,\"publisher\":{\"@id\":\"https:\/\/www.uchealth.org\/today\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.uchealth.org\/today\/keep-exploring-preparing-hikes-preventing-injuries\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2018\/05\/25035618\/GettyImages-675698384_super.jpgeee.webp\",\"keywords\":[\"Ready. 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