Trail Smarts: Staying Safe While You Ride Bike and Hike

For many, the Northwoods is a sanctuary of peace and natural beauty; for others, it’s an exhilarating outdoor playground brimming with adventure. From scuba diving and hiking to mountain biking, golfing, and shopping, this charming corner of central Minnesota truly has something for everyone. Before you hit the trails or set off on a scenic hike, we’ve gathered expert tips from our Rehabilitation team to help you make the most of your outdoor experience.

The best thing you can do before you go hiking is to get your body moving. “Warming up by walking on flat ground before starting elevation is a good start. Then stretching after you’ve warmed your body up is helpful to avoid muscle soreness post-activity,” recommends David Campbell, PT, DPT, CLT-LANA, a member of the CRMC Rehabilitation team.

Campbell also recommends using trekking poles to help balance and reduce joint load. Typically, they are adjustable in length and offer a shock-absorbing feature. The poles work great for uneven terrain; you can also use a walking stick for relatively flat terrain with little or no load.

At a minimum, hikers should also have water and a snack. Those looking to do a longer hike or overnight adventure will likely need a backpack. “Bags should be packed with heavier items low and close to your body. Features like chest and waist straps can distribute that load even more. There are a lot of great options, at different price points, on the market,” said Campbell.

A great place to start your outdoor adventure is at the Cuyuna Country State Recreation Area in Ironton. The trailhead offers restrooms, changing stations, and boat, hike, and bike opportunities. “Before you hit the mountain bike trails, it’s best to familiarize yourself with the trail system. Have a paper or digital map and know what trails exist, the segments, and the difficulty level. Start with the green trails – think of them like a ski hill. They are going to be your easiest trails. The Sagamore Unit is great – trails are wider, too,” said CRMC’s Jonathan Severson, PT, DPT, Cert. DN.

Severson also recommends wearing a helmet, close-toed shoes, gloves, and having water. “If you can, have padded shorts. Also, make sure that your bike is designed for dirt and that the seat is at a proper height. When you get on the bike, you should still have a soft bend in the knee.”

If you’re planning to hike the mountain bike trails to get a feel for the terrain before riding, remember that bikers have the right of way—so step aside when they approach. The trails are also one-way, making it essential for both hikers and riders to know the correct direction to avoid collisions. To help ensure the trails remain in good condition, don’t ride or walk on the trails until two hours after it has rained.

Ranger Ride is a fantastic introduction to the sport for beginners, especially for kids. It’s free to join, and both bikes and helmets are provided. For a fee, adults can check out SURE SHIFT, which offers guided rides and skills training. Whether you’re new to biking or a seasoned rider, the Crosby-Ironton and Brainerd Lakes area boasts several bike shops where you’ll find rentals, trail maps, and knowledgeable staff ready to help you gear up for your adventure. Taking these precautions ensures you have a fun and safe day and lessens the likelihood you’ll wind up in the CRMC Emergency Department.