“Well, she’s at it again,” and they’re right. It’s high time for another long walk. Why?

Well, I hike the long trails because I love to.

Because there are no traffic jams or signals,
no stop signs, parking meters or police.

Because no where on earth have I experienced lakes so deep in color they appear purple. Because in their pristine waters, a log can be seen 25 feet below the surface.

Because the greens are greener out here,
the blues bluer,
and images are crisp and sharp.

Because I like being supported by the earth each night when I rest upon her.

Because I experience the terrain, vegetation, and wildlife of the land with an intimacy those touring in SUV’s will never know.

Because, alas, campsites are plentiful and free!

I hike the long trail because “getting out of town” on a Friday night is a daily occurrence — and it happens every morning at 6am.

Because hiking defines freedom, adventure, peace and beauty.

Because no two days are ever alike.

Because the toughest executive decision out here is how much water to carry, how many miles to hike, and where to camp — best of all, none need board approval to be put into action.

Because, mercifully, there are no phones or pagers on the trail.

Because some of the most awesome people I know walk trails.

I hike the long trail because I can gorge myself stupid on wild huckleberries.

Because I like the idea of carrying all I need to live on my back — which truly isn’t much.

Because opening a resupply box comes closest to the excitement of Christmas morning I’ve known since childhood.

Because starting a day doesn’t rely on coffee and unwinding from it doesn’t rely on beer — just 400mg ibuprofen.

Because for every uphill there is a downhill, and for every rocky path there is one padded with soft pine needles . . . . . somewhere.

Because when no one is around to help me out of a snow bank or up a steep canyon, I discover what I’m made of.

Because trail mix tastes better out here.

I hike the long trail because the sights on a thru-hike are ultimately diverse.

Because the trail is safer than any metropolitan area I know of.

Because hikers are patient, adventuresome beings, who genuinely look after one another.

Because I’m inspired by the footprints left by those on the trail before me.

Because June 21st (summer solstice) is “hike naked day”.

Because “taking a walk” will never hold the same meaning again.

And finally, not because I regard hiking a long trail as being so terribly important, but because I suspect that many of the other concerns of mankind are equally unimportant — and not nearly so much fun.

I received this wonderful poem from a fellow hiker who asked that I credit the author. Thanks go to,

True North
(PCT ‘01)

Here is the scoop on the Peanut Butter Cookie Larabar.

Smooth, moist and chewy, you’ll swear you’re eating a cookie just out of the oven. Peanuts, one of the few food sources of Vitamin D, also contribute more than 30 essential nutrients and phytonutrients, such as protein, Vitamin E, magnesium, phosphorus and manganese. Dates and salt impart a sweet, savory flavor, along with Vitamin E and 16 essential vitamins, minerals and electrolytes. Each bar also provides 3 grams of heart-healthy Omega-6 fatty acids.

My connection with them - Food for the the hungry hiker!

So while researching and gathering my food supplies for my upcoming Thru-Hike of the JMT (John Muir Trail), I came across a reader who touted the wonders of the Larabar. I suddenly remembered trying them awhile back on a day hike with friends from Seattle, only to find that they were not available locally. Well that has all changed and now I am into them all over again.

Today I am looking to purchase a variety of my snacks, and these are on the top of my list. Once I complete my hike I will post reviews of my gear, food, and the overall trip. Stay tuned!

Have you ever been warned to avoid eating carbohydrates the hour before exercise? If so, you’re not alone. This is one of the most prevalent notions among athletes. But is it myth or is it fact?

It turns out the source of the finger pointing is research published almost 30 years ago. In the study, researchers had 8 students fast overnight. In the morning the students were given either water, 75 grams of glucose in water, or a liquid meal containing protein, fat, and carbs. Thirty minutes later they were asked to cycle to exhaustion at 80% of VO2 max. The students repeated the same regimen later while exercising at 100% of VO2 max.

The investigators found pre-exercise feeding produced no differences in the cycling times to exhaustion during the all-out sprint, but endurance time was reduced following carb feeding prior to the 80% of VO2 max regimen. The researchers also noted that after both the glucose and the liquid meal feedings, most of the students exhibited a temporary decrease in blood glucose at the onset of exercise. Glucose returned to normal and remained normal, even at the time of exhaustion. However, the investigators surmised that taking in carbs just prior to exercise must increase the rate at which carbs are used as fuel during exercise. They attributed the reduction in endurance to an accelerated use of muscle glycogen, even though muscle glycogen was never determined in the study.

At the time, this was big news. This study was one of the first published on the subject. In droves endurance athletes began avoiding carbs just before exercise.

The funny thing is, virtually every study published since has failed to confirm the findings of this original investigation. In fact, in a review of 11 studies on pre-exercise carbohydrate feedings, the original study was the only one to find a reduction in endurance following the ingestion of carbs in the hour before exercise. None of the subsequent studies found that endurance was hampered and some even showed a benefit. In those that showed improvement in endurance, the benefit ranged from 7 to 20%. That’s no small benefit!

Some thirty years later it is now clear that the temporary lowering of blood glucose that occurs after consuming carbs is a normal metabolic response. And while a few individuals may develop an exaggerated lowering of blood sugar in response to carbs in the hour before exercise, in the vast majority of athletes this decline in blood glucose is quickly self-corrected when exercise begins. Moreover, it has no detrimental effect on endurance performance.

So, for most athletes, carbs in the hour before exercise do not need to be avoided. In fact, carbs at this time may be helpful for the very same reasons they’re helpful during your pre-exercise meal, 2 to 4 hours before you train or compete – to replenish your muscle and liver glycogen stores. This is especially the case after an overnight fast when liver glycogen stores are likely to be depleted, if you’ve not fully recovered from a prior training session, or if a full meal isn’t a realistic option prior to exercise.

Finally, as you put carbs-in-the-hour-before-exercise back on the table for consideration, keep in mind that it is always a good idea to test your pre-exercise fueling regimen during training. Make sure whatever regimen you follow on the day of an event is well tested beforehand.

Stretch 1

Hamstring stretching exercises

As a final note, regardless of the diagnosis, most types of sciatica will benefit from a regular routine of hamstring exercise, especially hamstring stretching. The hamstrings are muscles located in the back of the thigh. They help bend the knee and extend the hip. Tightness in the hamstrings will place increased stress on the low back and often aggravate or even cause some of the conditions that result in sciatica.

When doing the hamstring stretches, patients should avoid bouncing, which can trigger a muscle spasm.

Hamstring stretch while lying on the back

Most patients with back pain will benefit from hamstring stretching exercises done while lying on the back. These are the least stressful types of hamstring stretch:

• Lie on the back, supporting the thigh behind the knee with the hand or with a towel, slowly straighten the knee until a stretch is felt in the back of the thigh, trying to get the bottom of the foot to face the ceiling, one leg at a time (Stretch 1). Hold the position initially for 10 seconds, and gradually work up to 20-30 seconds.
• Another low stress hamstring stretch is to lie back on the floor with the buttocks against a wall at a corner or by a door jamb. Keeping one leg on the floor, place the foot of the alternate leg against the wall and try to gently push the knee straight so raised leg and the leg on the floor make a 90 degree angle. Hold the position for 10 to 20 seconds.

Hamstring stretch while sitting

Although they are less gentle than lying on the back, hamstring stretches can also be done in a sitting position, where the degree of stretch can be varied based on the placement of the leg:

• While sitting at the edge of a chair, straighten one leg in front of the body with the heel on the floor. Then, sit up straight and try pushing the navel towards the thigh without leaning the trunk of the body forwards. Hold this stretch for 30 seconds, then repeat 3 times for each leg.
• Many people – and especially women – tend to be more flexible and may need to elevate the foot on a stool or chair to get a deep enough stretch.

Certain hamstring stretches are more comfortable for some patients

The hamstring stretches done while lying on the back are gentler and place less stress on the back than those done while sitting. Depending on the patient’s specific medical condition and level of pain, the lying down position may be preferable and comfortable. In particular, patients with low back should choose whichever position is most tolerable for their back while still giving a gentle stretch.

Work with a health professional before exercising

Before doing sciatica exercises or beginning any other exercise program, patients should see a health professional to get a correct diagnosis for their pain and to rule out any more serious problems. The proper exercises differ based on the condition that is causing the sciatic pain, so patients should not try to self-treat their sciatica before consulting a professional.

Helpful sciatica exercises

Before reviewing specific sciatica exercises, it is first important to explain what sciatica is, as the term sciatica is often misused and its definition misunderstood. Sciatica is a set of symptoms, not a diagnosis in itself (meaning it does not explain the cause of the pain). Sciatica (radiculopathy) is a general term that refers to pain caused by compression or irritation of one or more nerves exiting the lower spine that make up the sciatic nerve, and there are a number of different conditions that can cause this.

The medical term for sciatica is a radiculopathy, which means that a spinal disc has extended beyond its normal position and is irritating the radicular nerve (nerve root) in the lower back, which connects with the sciatic nerve. The sciatic nerve branches off as it travels down the lower extremity through the back of the leg. Sciatic pain can be experienced along this nerve route.

Active exercise is important for sciatica (radiculopathy) relief

While it may seem counterintuitive, exercise is usually better for healing sciatic pain than bed rest. Patients may rest for a day or two after their sciatica flares up, but after that time period, inactivity will usually make the pain worse. Without exercise and movement, the back muscles and spinal structures become “de-conditioned” and less able to support the back. The de-conditioning and weakening can lead to back injury and strain, which causes additional back pain. Exercise is also important for the health of the spinal discs. Movement helps exchange nutrients and fluids within the discs to keep them healthy.

Many sciatica exercises focus on strengthening the abdominal and back muscles in order to provide more support for the back. Stretching exercises for sciatica target muscles that cause pain when they are tight and inflexible. When patients engage in a regular program of gentle strengthening and stretching exercises, they can recover more quickly from a flare up of sciatica and can help to prevent future episodes of pain.

Specific sciatica exercises depend on the cause of the pain

A physical therapist, certified athletic trainer (ATC), chiropractor, physiatrist or other spine specialist who treats the back pain and leg pain associated with sciatica may recommend exercise as part of a treatment program. It is important to first get an accurate diagnosis for the cause of sciatic pain, as the specific exercises recommended will depend on the cause of the sciatica. It is also important to get a diagnosis before starting any sciatica exercises because, while rare, sciatic pain can be caused by some serious medical conditions (such as an infection or tumor) that require prompt medical attention.
Exercises for the common causes of sciatica or sciatica-like symptoms are explained in the next pages sections of this article listed in the menu near the bottom of this page.

It is recommended that all patients consult a physician or physical therapist prior to beginning any exercise program.

Treating sciatica is part of a daily routine

To be effective, the sciatica exercises recommended for specific conditions must be done regularly (typically two times daily) and correctly. Close attention to posture and body mechanics is the key to getting the maximum benefit from the exercises. Continuing with a program of gentle exercise and stretching is beneficial for a current episode of sciatica but also for overall back health and for preventing future back problems.

Caring for sciatica should be considered part of one’s daily living, not just something to add to the routine at the end of the day. In addition to an exercise routine, patients with sciatica should minimize everyday stress on the lower back, including using good ergonomics while lifting, maintaining good posture, making sure the lower back is supported while sitting, and avoiding standing for long periods of time.

Posted from www.spine-health.com