Nestled at the base of the North Shore mountains, Lower Mainland residents are fortunate to have a variety of hiking options available to them. From a few hours to a few days in length, there are numerous trails to discover. Before you set off into the great outdoors, take a few moments to plan ahead for your safety and comfort.

ESSENTIALS:
North Shore conditions are unpredictable. Therefore, BE PREPARED! Have enough items on your day hike to get through an unexpected night outdoors.

• pocket knife
• matches/fire starter
• flashlight
• compass and map(know how to use the compass and read the map, otherwise they are not very beneficial)
• extra clothing(wear layers, pack in plastic to keep dry, take warm hats and mitts)
• first aid kit
• food
• liquid(don't rely on streams for water, pack it in)

• where you are planning to go
• who is in your group
• when you are coming back
• your vehicle type and license

BE SUN SMART:
SLIP on long sleeved clothes
SLAP on a wide brimmed hat and sunglasses
SLOP on sunscreen SPF 15 or more and dont forget to reapply!

Try to limit exposure to the sun between 10 am and 3 pm when the sun is most intense.

BACKPACKS PACK FRAME SIZE*:
To measure back length:
Stand relaxed, with hands at your sides, and have someone measure along the contours of the spine between the level of the hip crest(the point at which the bone can be felt at the side sticking out) and the first prominent vertebrae felt as a finger is run downward form the base of the skull. This measurement in inches corresponds to the following pack sizes:

SHORT: 15" to 19"
REGULAR: 18" to 21"
TALL: 20" to 24"

If you are between sizes, opt for the smaller of the two

* www.trailstobuild.com/articles/backpack_fitting_guide.htm

HIP BELT (A): should ride on the hipbones, NOT on the waist. The waist belt should be padded and there should be adequate space between the padding on each side when the belt is cinched tight.

SHOULDER PADS: Should be as close as possible to the neck without chafing. The pads should extend 5 to 8 cm below the armpit for maximal comfort.

STERNUM STRAP(B): should be 5 to 8 cm below the collarbone.

LOADING A PACK
Items with the greatest density should be placed as close to the frame of the pack as possible and above the lower compartment. Items of lower density such as sleeping bags and spare clothing should be used to pad out the load below and outside the items with the greatest density to prevent shifting.

Whether at school or on the trails, ensure that you have a backpack that fits properly and always wear both straps over your shoulders.

If you have any aches or shoulder , neck or back pain, be sure to give us a call at North Shore Sports Medicine Clinic - Physiotherapy.