During this time of social isolation, we are all trying to stay as active as possible. While for most of us that means either walking or running down your street after seeing the same thing for 3 weeks it can get harder and harder to motivate yourself to go out there and do it. Well luckily for us here in Fort Worth we have several trails that are still open and available to use while still practicing social distancing. So instead of running the same route for the 20th time in a row try one of these trails, make a day out of it and have an adventure!

These are the trail options for all over the Fort Worth area ranging from 1 mile to 25 miles. They also have the trails ranked for their level of difficulty!

Trails in Fort Worth:

https://www.alltrails.com/us/texas/fort-worth

Biking:

If you have access to a bike (and know how to ride!) getting out on the wheels is a good option for staying active this summer! Here are some tips!

• Seat Height is crucial to keep your ride fun and keep you from having knee pain. When your foot is on the pedal at six o’clock there should be a slight bend in the knee (approximately 10 degrees). This not only minimizes the pressure on your knee cap but lets you push harder when needed. 
• Tire pressure is important for safety, check your tire pressure and fill up if needed
  • Most gas stations have an air pump, or you might have a tire pump in your car.
• Etiquette for riding a bike says you go with traffic on the RIGHT side of the road/trail, if you are going to pass someone you would say “passing on the (left/right)” and/or ring a bell.
• Helmets help decrease risk of head injuries if you fall off of your bike.
  • https://www.dickssportinggoods.com/f/bike-helmets (curbside pick up)

• You must stop at stop signs and heed traffic warning signs.
• Trail biking:

https://www.rei.com/learn/expert-advice/mtb-etiquette.html

Walking:

Rule #1 during this time as I’m sure you know by now is to keep 6 feet between you and the people around you. If you are able, wearing a mask to decrease risk of droplets.

The American Heart Association recommends 150 min/week (30min/day) of moderate or 75 min/week (15min/day) of vigorous cardio activity. This is a great time to get outdoors (following local precaution orders) with those in your household, pets, and yourself! Some tips:

• Staying hydrated with the upcoming Texas heat on the horizon!

• Comfy walking shoes: these should have a back to the shoe, minimal to no heel, and provide support.
• Make it fun by listening to music, a podcast, call a friend!
  Be aware of your surroundings if you are sharing the trails with bikes.
• https://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_448770.pdf

Running:

If you are looking to start running, we want to give you some tips to try reduce risk of injury!

• Running shoes: you want your shoe to fit so that you aren’t sliding back and forth when you move, has a back to the shoe, gives some support with dynamic movements.
• Warm up: brisk 4-5 min walk to begin warming up your muscles to prevent a muscle strain. Cool down: stretch your hips and back.
• If you have a history of ankle sprains, try to stick to running on smooth flat surfaces to begin with to decrease risk of spraining or “rolling” your ankle.

If you have any questions, please feel free to call us at the clinic where one of our PTs would be more than happy to take your call. Our number is (817) 923-9000. We are even offering free 15-minute screens if you are a little nervous about a potential injury. So, give us a call!