Category Archives: Exercise Injury Prevention

World’s Most Dangerous Path Open for Hiking

 

 

Known as the world’s most dangerous path, El Caminito del Rey, is newly restored and now open to the public.

 

The King’s Little Pathway, is a walkway, located along the walls of a narrow gorge, in the village of El Chorro, near Malaga Spain.  The path rises 328 feet above the river below, and is the site where 5 hikers plunged to their death between 1999 and 2000.

Comprised of board walks, forest paths, and walkways, and characterized by long distance, and steep slopes, the estimated time for the full 7.7 km (4.7 miles) length of the linear hike, is between 4 and 5 hours.   In some sections the path is no more than a yard wide.  El Caminito del Rey reopened in March 2015.

If you’re venturing out on this path, better be sure you know what you’re doing.  Wear proper clothing and footwear, know the upcoming weather conditions, bring plenty of water, food, and first aid.  And, never hike alone.

For more information on planning a trip to El Caminito, go to:  www.caminitodelrey.info.

Copyright 2015 Irene Pastore, and Tour De Core Personal Training

Walking Backward On A Treadmill

TV ANNOUNCER TAKING A FALL ON A TREADMILL

This is another post about fitness accidents.  Only this time, it was a tv stunt gone bad.

Did you ever notice someone at the gym walking backwards on a treadmill?  Did you wonder whether they were into a new, trendy form of cardio exercise, trying to break the monotony, or maybe you thought  they were doing something risky?

TREADMILL FALL

This is another post about fitness accidents. Only this time, it was a tv stunt gone bad.

On January 15, the Price Is Right announcer, George Gray, fell while walking backwards on a treadmill.

He held his script in one hand, and  his microphone in the other. While reading his script, he took a quick fall landing on his back. He managed to get up, gain composure,  and continue the show.  He was lucky he didn’t suffer a head injury.

TREADMILL FALL

Treadmills are made for improving heart health.  If you enjoy using a treadmill, use it safely.

  • Walking backwards on a treadmill, increases your chances of falling.  
  • Walking backward as a land exercise, is used to improve balance, not heart health.

It only takes a split second to be thrown off balance, landing on your head, or your back. At the very least you can strain muscles, which, depending on the severity, can take weeks to heal.

Muscle strains can be very painful.  At worst, serious head injuries, lacerations, and broken bones. By all means, don’t use it for an entertainment stunt.

Copyright 2015 Irene Pastore and Tour De Core Personal Training

 

 

Brooklyn Man Dies Hiking Alone in Mexico

Fatal hiking fall.

Exercise shouldn’t kill you.  Most people would agree with that. But the reality is that exercise does kill, when you’re not prepared, don’t understand the risks, or your fitness level isn’t up to the task.

MOTHER NATURE DOESN’T FORGIVE

If you’re out in the wilderness, on a rocky hillside, riding the rapids, or up on a mountain, you need a plan, and know what you’re doing, because the mountains don’t care, and hikes can turn deadly.

Get a grip. Wear appropriate footwear. Obey trail signs and don’t wander off.

Hiking alone in Mexico, 25 year-old Hari Simran Singh Khalsa of Brooklyn, New York, was found dead on January 2.  Missing since December 30, his body was found in a ravine near the town of Tepoztlan.

Khalsa told his wife that he planned to go on a short hike, and in a later message told her he walked further than intended, and also told friends that he climbed too high onto another mountain by mistake.

His family said he died of head injuries from a fall over rough terrain, in the Tepozteco Mountains.

In his last text message to a friend, he said that he was on top of a very high mountain, and not sure how to get down.  He had a liter (about 4 cups) of water and a bag of trail mix.

Study maps. Know where you’re going, and what to expect.

10 HIKING TIPS TO PREVENT ACCIDENTS

  1. Get in shape.  Strengthen your core.
  2. Learn about the terrain.
  3. Check the weather forecast before you set out.
  4. Wear proper clothing, and footwear for the anticipated weather conditions, and terrain..
  5. Carry enough water and food for your trip.
  6. Don’t hike alone.
  7. As you ascend, make note of your ability to descend.  If you think you won’t be able to navigate the terrain safely on the way down, turn around and go back.
  8. Study maps of the hiking trails before setting out on your trip.
  9. Keep in mind that in remote areas, your cell phone is useless.
  10. Know what type of wildlife you may encounter.

CORE STRENGTH MAY SAVE YOUR LIFE

A strong core prevents falls, by stabilizing your spinal muscles.  Instead of landing on your head, back, or knees, you’ll remain upright, whether you’re walking on icy pavement in a city street, or engaged in wilderness sports and recreation activities.

Here’s a list of related articles about outdoor recreation safety.

How To Exercise Your Core

Strong Core Muscles Can Save Your Life

How To Kill Yourself In A Kayak,

How To Prevent Hiking Accidents.

Copyright 2015 Irene Pastore and Tour De Core Personal Training

 

Senator Harry Reid’s Exercise Injury

Senator Harry Reid after his exercise accident.

This story is all over the internet, so I’ll just add my two cents. While Senator Harry Reid was exercising with an exercise band, it broke, hit his eye, causing him to lose his balance, and take a bad fall.  He hit his head on nearby equipment, breaking bones near his right eye.  He was also diagnosed with a concussion, and broken ribs.  As of today, medical reports say that he may lose vision in his right eye.

CAN AN EXERCISE BAND CAUSE BODILY INJURY?

Do not hold the band In front of your face.

Indeed it can.  In fact, any type of exercise equipment can cause injury if not used carefully.

Elastic bands seem innocuous, because they’re non-imposing, they don’t intimidate, they almost look like a child’s toy.

OLDER ADULTS AND EXERCISE BANDS

Senator Reid is 75 years old.  He was standing while exercising with an elastic band.

Either he pulled the band beyond a safe range, causing it to snap, or the band may have been overused, and should have been replaced.  He then lost his balance, and fell head first onto exercise equipment in his home gym.

Persons over 65 should use great care while exercising to prevent accidents.  Loss of balance is more likely  in an older adult.

HOW NOT TO USE AN EXERCISE BAND

  • Do not pull the band beyond its’ capacity, causing it to break.

    Do not stretch the band beyond its’s limits.

  • Don’t use the band while standing, if you think you might lose your balance during exercise..
  • Don’t hold the band near your face, especially close to your eyes.  If it breaks, you can suffer an eye injury.
  • Don’t use the band if you have long fingernails, because they can puncture the band with holes, causing the band to break while in use.
  • Don’t wear jewelry while using the band,  to avoid puncturing the band.
  • Don’t let your kids play with the bands.  Elastic bands are not toys.
  • Don’t allow distractions while you’re exercising with bands, and all other equipment.  Stay focused on what you’re doing.
  • Don’t store your exercise bands near heat or sun.  Store them in a cool, dry place.
  • Keep the bands away from dogs and cats to prevent injury to your animals.
  • Replace bands after extended use.

Copyright 2015 Irene Pastore, and Tour de Core Personal Training.

Fox News Producer In Fatal Hiking Accident

Martin Burns, a Fox KTTV investigative producer and writer, died on August 25 in a hiking accident in the foothills above Altadena, California.  He was 56 years old.

Hiking alone in the Los Angeles National Forest, his body was discovered by another hiker, at the bottom of a steep ravine, below the trail that leads to Inspiration Point.

Copyright 2013 Irene Pastore, and Blue Moon Personal Training