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I had the pleasure of going snowshoeing for the first time a few winters ago and here is how I remember it: It was a perfect day of blue skies and sunshine amongst the scenic trails of Mount Seymour. I was a little nervous not knowing what to expect and also having our baby strapped to my chest, but I soon figured out that this is a great activity that is for all skill and fitness levels. It ended up being a great workout as you can push your own pace and traversing up and down hills gets the heart rate up. I found that showshoeing activates your core and gluteal muscles more than you would with just walking.

After my first time, I can come away for some injury prevention advice that may be applicable for both the beginner and the advanced snowshoer as we head into the winter months.

Warm up and stretch: it’s important to make sure you’ve loosened up your muscles beforehand. Trekking through snow and uneven terrain might increase your chances of sprains and strains. Some suggestions are dynamic hip swings, ankle circles, quad, hamstring and calf stretching.

Stand up straight: having good posture is an ideal way to get more out of your core muscles. Resist the urge to heavily lean forward when going uphill and heavily backwards going downhill as this can put a lot of excess strain on your knees.

Boost your performance: snowshoeing is a great exercise for your core, gluteal and quad muscles. Think about lightly bracing your abs and tightening your gluteal throughout your trek, particularly when going up and down hill.

Consider using poles: if you’re concerned about balance or want a little extra help from your body, using poles is for you. Using poles for walking or hiking is known to help spread some of the workload from your legs to your upper body.

Know your limits: we enjoyed the nicely groomed and well marked trails at Mount Seymour. We never had a worry about getting lost or being stuck in terrain that we could not handle. Bring water to stay hydrated. It’s also not a bad idea to have a flashlight or a headlamp in case you’re still out when the sunsets. If you’re going on less marked and maintained trails, consider all your mountain and outdoor safety factors to make sure your trip doesn’t become an ugly adventure.

Snowshoes can be rented by a few vendors in the city and by the rental shops at the local mountains. So get out there and enjoy our local mountains here in Vancouver!

Byron Chan, BScPT, GIMS, CAFCI