Backpacking with an ankle/hip flexor injury

Bilbobradshaw

Uuughhh. I have a two part question, but first I'll lay out some background facts:

- Yesterday I rolled my ankle (not sprained, but it's weakened a bit) and wound up with a mild hip flexor strain after overzealously (and stupidly) diving to catch a frisbee. Both of these were probably mild enough to heal up within the 3-7 days.

- In 5 days, I start a 4 day (3 night) hike through the Canadian Rockies (the Yoho Valley area, for anyone familiar with Yoho park).

- I'm not unfamiliar with the park, but I am unfamiliar with this particular trail and am unsure how physically demanding it will be.

- If you think it matters, I'm a 25 year old female. I'm fairly active, I'm a runner, and have been working on resistance/strength training as well.


Question One: Is it stupid to attempt light running (10 minutes at 5mph let's say?), in the event that I further damage my ankle/hip, or do you think it should be ok as long as I'm careful about it and take it easy? Additionally, would most strength-training still be alright, so long as it doesn't directly impact my ankle/hip?

Question Two: Other than icing the area and choking down aspirin, is there anything else I can do to help these injuries recover a bit faster?

Thanks guys!

emdeegan

Hi Friend,

Take a few days off of running until you go on your big hike. Its not worth risking further injury before your trip to the wilderness. Rest, relax, take a bath and ice when you have time to watch Gossip Girl reruns. As silly as this sounds, I find that when I have over done (my term for injured) myself, I eat a few bananas a day and steer clear of salty foods. For some reason it seems to help me in the healing process. Do light stretching (this is not time to go to a bikram class) to make sure your limbs have as much mobility as possible.

As for on your trip.. I'd wear compression garments as much as possible to help keep everything in line.. Plus I'm sure that you'll look pretty damn cute in them. Compression garments also help to keep the joints warm, for increased mobility so you won't be as prone to over doing it again. I'm not certain what type of terrain you'll be covering, but if you aren't packing any climbing gear, you should be fine. Remember to pack a flask of whiskey.. because if all else fails, you can drink until you can't feel it and plow ahead! Have fun. Be safe (I sound like a mom here).

xx
EGD

also... steer clear of Tylenol (acetaminophen.. its worse for your liver than booze.. if while you are on your trip you are super sore.. you can take a dose of aspirin.. wait two hours.. take a dose of ibuprofen.. wait three hours.. take aspirin and repeat for about 3 days.. if pain lasts for over 3 days.. see your GP). xx