Alicia FilleyMar 20, 20211 min3 Ways to Help Avoid a Sprained Ankle While HikingOne 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...
Alicia FilleyMar 15, 20212 min5 Strategies for Hiking Your Own and Best HikeThere's a common mantra among hikers to "hike your own hike." This admonition is a reminder that hiking isn't a competition. Hiking...
Alicia FilleyFeb 19, 20212 minHiker's Rash - Exercise Induced VasculitisLegs 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...
Alicia FilleyJan 16, 20212 minHiking 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...
Alicia FilleyJan 10, 20212 minGreat Expectations - 5 Tips to Help You Through the First Phase of Hiking TrainingI coach a lot of hikers and the path to prime hiking fitness is pretty predictable. I call the first phase of fitness Great...
Alicia FilleyDec 18, 20204 min10 Winter Hiking EssentialsWinter hiking can be exhilarating. Snow on the ground makes everything quiet and fresh. Animals and their tracks stand out against the...
Alicia FilleyDec 3, 20204 minThe one thing you should add to your 10 essentialsI 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...
Alicia FilleyNov 6, 20203 minWant 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...
Alicia FilleyOct 30, 20203 minFear 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...
Alicia FilleyOct 22, 20203 minAvoid 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...
Alicia FilleyOct 15, 20202 minGrand Canyon Rim to Rim Training TipsMaybe 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'...
Alicia FilleyOct 9, 20203 min9 myths women believe about weight trainingThanks to Title IX, female athletes should have equal access to training and athletic facilities as males(1). However, they aren’t...
Alicia FilleySep 30, 20203 min5 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....
Alicia FilleySep 23, 20202 minDo 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...
Alicia FilleySep 16, 20202 minWhy Training on the Trail is a Bad IdeaWhen 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....
Alicia FilleySep 12, 20201 min4 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,...
Alicia FilleySep 2, 20203 minSausage 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...
Alicia FilleyAug 28, 20203 minLateral 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...
Alicia FilleyAug 21, 20201 minEssential yoga flow for hikersLong and multi-day hikes can leave you feeling stiff and sore. A yoga flow sequence provides the perfect dynamic warmup before you strap...
Alicia FilleyAug 15, 20202 minLength matters! How stride length affects knee painWhen 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...