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    3 Ways to Help Avoid a Sprained Ankle While Hiking
    Alicia Filley
    • Mar 20, 2021
    • 1 min

    3 Ways to Help Avoid a Sprained Ankle While Hiking

    One of the most common hiking injuries is a sprained or rolled ankle. Ankle injuries most often occur at the end of a hike when your...
    132 views0 comments
    5 Strategies for Hiking Your Own and Best Hike
    Alicia Filley
    • Mar 15, 2021
    • 2 min

    5 Strategies for Hiking Your Own and Best Hike

    There's a common mantra among hikers to "hike your own hike." This admonition is a reminder that hiking isn't a competition. Hiking...
    87 views0 comments
    Hiker's Rash - Exercise Induced Vasculitis
    Alicia Filley
    • Feb 19, 2021
    • 2 min

    Hiker's Rash - Exercise Induced Vasculitis

    Legs of a 61 year-old woman after extensive hiking. CMAJ. 2018 FEb;190:E195 If you've pulled down your socks after a long day of hiking...
    3,475 views0 comments
    Hiking Training - Phase II: Am I there yet?
    Alicia Filley
    • Jan 16, 2021
    • 2 min

    Hiking Training - Phase II: Am I there yet?

    Training has many phases until you reach your goal. There are a couple of points along the way where people commonly quit or slack. Once...
    67 views0 comments
    Great Expectations - 5 Tips to Help You Through the First Phase of Hiking Training
    Alicia Filley
    • Jan 10, 2021
    • 2 min

    Great Expectations - 5 Tips to Help You Through the First Phase of Hiking Training

    I coach a lot of hikers and the path to prime hiking fitness is pretty predictable. I call the first phase of fitness Great...
    127 views0 comments
    10 Winter Hiking Essentials
    Alicia Filley
    • Dec 18, 2020
    • 4 min

    10 Winter Hiking Essentials

    Winter hiking can be exhilarating. Snow on the ground makes everything quiet and fresh. Animals and their tracks stand out against the...
    206 views0 comments
    The one thing you should add to your 10 essentials
    Alicia Filley
    • Dec 3, 2020
    • 4 min

    The one thing you should add to your 10 essentials

    I had a client message me the other day and ask if I though they should take an emergency beacon on what was supposed to be a short day...
    235 views0 comments
    Want to build muscle, improve immunity, and stabilize your mood? Eat more protein!
    Alicia Filley
    • Nov 6, 2020
    • 3 min

    Want to build muscle, improve immunity, and stabilize your mood? Eat more protein!

    I celebrate when clients send me messages like the one I got this week. “I was two grams away from my protein goal today!” Why? Because...
    114 views0 comments
    Fear factor: Try these 5 strategies to ease your loved one's worries while solo hiking.
    Alicia Filley
    • Oct 30, 2020
    • 3 min

    Fear factor: Try these 5 strategies to ease your loved one's worries while solo hiking.

    Solo hikers love the solitude and feelings of empowerment that come from being able to go it alone. However, their loved ones don’t...
    117 views0 comments
    Avoid these 11 mistakes on your next hike!
    Alicia Filley
    • Oct 22, 2020
    • 3 min

    Avoid these 11 mistakes on your next hike!

    The global pandemic has encouraged people to get outside for fun, fitness, and fellowship. This increased interest in hiking means more...
    85 views0 comments
    Grand Canyon Rim to Rim Training Tips
    Alicia Filley
    • Oct 15, 2020
    • 2 min

    Grand Canyon Rim to Rim Training Tips

    Maybe you've looked over the edge a time or two and wondered, "What the heck is down there?" Or, you've always dreamed of a 'Grand'...
    284 views0 comments
    9 myths women believe about weight training
    Alicia Filley
    • Oct 9, 2020
    • 3 min

    9 myths women believe about weight training

    Thanks to Title IX, female athletes should have equal access to training and athletic facilities as males(1). However, they aren’t...
    63 views0 comments
    5 ways to have a safer post-pandemic gym workout
    Alicia Filley
    • Sep 30, 2020
    • 3 min

    5 ways to have a safer post-pandemic gym workout

    I’m a wiz at coming up with creative ways to workout. I can adapt nearly any exercise to meet the needs and resources of a client....
    63 views0 comments
    Do these 6 things when you're hiking over your head.
    Alicia Filley
    • Sep 23, 2020
    • 2 min

    Do these 6 things when you're hiking over your head.

    Despite our best planning, sometimes we bite off a little more than we can chew. Here are some strategies for when the trail proves a...
    146 views0 comments
    Why Training on the Trail is a Bad Idea
    Alicia Filley
    • Sep 16, 2020
    • 2 min

    Why Training on the Trail is a Bad Idea

    When people undertake a multi-day or thru-hike, some tend to believe that they’ll ‘get their trail legs’ and be fine after a few days....
    129 views0 comments
    4 Exercises to Keep You Upright
    Alicia Filley
    • Sep 12, 2020
    • 1 min

    4 Exercises to Keep You Upright

    In a recent Q&A session in The Healthy Hiker's Facebook Group for Women I received this question: "I would love to be able to squat down,...
    80 views0 comments
    Sausage fingers and puffy hands? Try these 5 strategies to manage hand swelling while hiking.
    Alicia Filley
    • Sep 2, 2020
    • 3 min

    Sausage fingers and puffy hands? Try these 5 strategies to manage hand swelling while hiking.

    Many pathological conditions cause hand swelling, like carpal tunnel syndrome, Raynaud’s disease, reflex sympathetic dystrophy, thoracic...
    485 views0 comments
    Lateral knee pain? Don't foam roll your IT band - Do these exercises instead!
    Alicia Filley
    • Aug 28, 2020
    • 3 min

    Lateral knee pain? Don't foam roll your IT band - Do these exercises instead!

    In a recent hiking group discussion on lateral knee pain caused by iliotibial band (ITB) syndrome, many hikers recommended using a hiking...
    384 views0 comments
    Essential yoga flow for hikers
    Alicia Filley
    • Aug 21, 2020
    • 1 min

    Essential yoga flow for hikers

    Long and multi-day hikes can leave you feeling stiff and sore. A yoga flow sequence provides the perfect dynamic warmup before you strap...
    79 views0 comments
    Length matters! How stride length affects knee pain
    Alicia Filley
    • Aug 15, 2020
    • 2 min

    Length matters! How stride length affects knee pain

    When one of my local clients complained of knee pain while training for a European hiking trip, I said, “Let’s hit the trail!” As we...
    205 views0 comments
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