Avoiding the “Fall” Before the Hunt
As I sit here writing this, my favorite time of year is here. Wisconsin bow hunting opened on Sept. 13th, my yearly Wyoming mule deer hunt departure date is within a month, and the highly anticipated Wisconsin nine-day gun deer season will be here shortly thereafter. Great anticipation is lingering while hoping to add to the hunting memory bank. Then I think to myself, am I prepared?
To most, initial deer hunt preparation thoughts may surround planting food plots, studying trail camera footage and scouting the land, sighting in weapons, strategic blind/stand placements, or acquiring the newest hunting gear to put us in that optimal situation to harvest that “deer of a lifetime”. Yes, all of these can be very important, but if you are in pain or your body doesn’t allow you to get in the field, that other preparation is a waste. I want to talk about not only preparing your own body for this fall deer hunt, but also preparing yourself for avoidable injury during that time the avid deer hunter anticipates so much.
Are you physically ready to take on the terrain that you will face? If you have a long walk to your stand or your hunting group does a lot of “deer drives”, aerobic exercise in the form of running, biking, or walking can improve your endurance. Healthy eating habits can also help make sure you have a strong body and a strong heart. Appropriate hydration can keep your muscles lubricated and avoid cramping. Stretching before, during, and after the hunt, especially during the later cold seasons can also help prevent muscle tightness and pain related with that.
If you or a hunting friend has walking or balance issues, don’t let the rocky or uneven terrain while hunting be the first cause of a fall that leads to a broken bone. Strength and balance training exercises/activities are available to help prevent a hazardous fall.
How a hunter carries their gear can place unneeded stress on their body. The closer to the center or core of the body the gear weight is, the less the larger muscles of the body will have to work to stabilize the extra load. Backpacks work great for gear and various slings are ideal for safely carrying a weapon while maintaining accessibility to shoot. My Wyoming hunt will present a lot of rolling hills, ravines, and mountains and I like to throw 50# in my backpack and go for walks with my wife and son to build leg strength as well as aerobic endurance. On hunts that I plan to do more hiking or walking, I prefer a cross shoulder or safari type sling to avoid increased one sided shoulder weight.
If you do have a successful hunt, proper body mechanics for the dragging or packing out the deer can help avoid the following morning back ache (yes, four wheelers do come in handy for this). Keeping a wide base of support, low leverage, and using your legs versus your back while pulling or lifting can greatly reduce excessive strain or stress on your body.
Proper foot wear is also very important. The appropriate gram/insulation based on weather is the obvious, but also a boot that supports your foot’s arch, width, and comfort. Whichever boot brand you choose; I like to wear my boots a month or two prior to the hunt around the house or on walks with the family. Blisters that pop up on the first day of the hunt lead to a rather painful rest of the week.
All of these thoughts or suggestions only touch the surface of ways to keep yourself healthy and prevent injury during this year’s deer hunt. As a physical therapist, I see a wide variety of injuries that a lot of the time can be easily prevented with the proper preparation. Although I enjoy sharing my outdoor experiences with people I interact with, I would rather have you prepare your body appropriately in order to avoid pain during this fall’s hunt.
By: Mike Justman, PT, DPT, CMTPT
Mike Justman works at Orthopedic & Spine Therapy’s Clintonville location. After graduating from UW-Milwaukee College with his doctorate, Mike returned to his roots. He lives in Clintonville with his wife, Andrea and their three children. He has been with OST since 2013. Click here to learn more about Mike.