Hunting is an exciting and rewarding activity, but it can also be physically demanding and potentially dangerous. Whether you are a seasoned hunter or a beginner, it’s important to take steps to avoid common hunting-related injuries and aches.

In this post, we will discuss some tips on how to do just that.

1. Warm-up before you head out

One of the best things you can do to prevent hunting-related injuries and aches is to warm up properly before you head out into the field. A good warm-up should include some light cardiovascular exercise to get your heart rate up, as well as some dynamic stretching to loosen up your muscles and joints.

For bowhunters, it’s especially important to focus on shoulder strength and mobility exercises during warm-up routines. This can include exercises such as shoulder circles, arm swings, and shoulder presses to prepare the shoulder joint for the repeated use of a bow.

For upland hunters, ankle mobility and hip stretching exercises should be incorporated into warm-up routines. This can include exercises such as ankle circles, heel and toe walking, hip flexor stretches, and glute bridges to prepare the lower body for the uneven terrain of upland hunting.

2. Wear appropriate gear

Wearing appropriate gear is essential for hunting safely and comfortably. This includes clothing and footwear that is designed for the specific type of hunting you will be doing, as well as any necessary protective gear such as eye and ear protection. Additionally, using a good quality backpack can help distribute the weight of your gear evenly and reduce the risk of back and shoulder injuries.

For hunters, appropriate footwear is essential to ensure foot and ankle support and reduce the risk of ankle sprains. Wearing shoes or boots that provide good ankle support and a firm grip on the terrain can help prevent slips, trips, and falls. If you have a history of ankle sprains or instability, consider using an ankle brace for extra support during your hunting trip.

In addition, bracing for ankles, knees, or shoulders may help provide stability and reduce the risk of further injury for individuals who have had previous injuries or pain in these areas. Consult with a physical therapist or healthcare professional to determine if bracing is necessary for you.

Remember, proper gear not only helps to prevent injury, but also can make your hunting experience more enjoyable. Invest in high-quality equipment and take the time to properly maintain and care for it.

3. Use proper hunting techniques

Using proper hunting techniques is crucial to prevent injuries and ensure a safe and enjoyable hunting experience. When hunting, always be aware of your surroundings and follow all safety guidelines, including those related to firearms and hunting regulations.

In addition to firearm safety, it’s important to practice safe hunting techniques such as proper lifting and carrying techniques. When lifting and carrying heavy equipment or game, use your legs to lift and avoid twisting your back. This will help prevent strains and sprains in your back, shoulders, and other areas.

Another technique to be mindful of is crossing fences. Always approach fences with caution and never attempt to cross a fence while carrying a loaded firearm. Take the time to unload your firearm and carefully cross the fence one step at a time, making sure to maintain your balance and avoid tripping or falling.

By using proper hunting techniques, you can minimize your risk of injury and make your hunting trip safer and more enjoyable.

4. Stay hydrated and fueled up

Staying hydrated and fueled up is crucial for maintaining physical performance and preventing injuries during a hunting trip. Dehydration and low energy levels can lead to fatigue, decreased focus, and muscle cramps, which can increase your risk of injury.

According to the National Academies of Sciences, Engineering, and Medicine, men should aim to consume around 13 cups of water per day, while women should aim for 9 cups of water per day. However, the amount of water you need to consume can vary depending on factors such as your body weight, activity level, and weather conditions.

WebMD recommends that individuals should consume 1/2 cup to 2 cups of water every 15 to 20 minutes during activity, such as hunting. In addition to staying hydrated, it’s important to fuel your body with enough calories to maintain your energy levels throughout your hunting trip. Bring snacks or meals that are rich in carbohydrates and protein, such as trail mix, energy bars, or jerky, to help sustain your energy levels.

Make sure to take regular breaks to rest and eat. Eating smaller, frequent meals throughout the day can help maintain your energy levels more effectively than eating larger, infrequent meals. This can also help prevent gastrointestinal discomfort, which can be a common issue during high-intensity activities such as hunting.

By staying properly hydrated, fueled up, and taking care of your body’s caloric needs, you can improve your performance and reduce your risk of hunting-related injuries.

5. Incorporate strength and conditioning exercises

Incorporating strength and conditioning exercises into your regular routine can help prepare your body for the physical demands of hunting. Hunting requires a range of physical movements, such as walking long distances, carrying heavy loads, and holding steady aim for extended periods. By training your body to handle these movements, you can reduce your risk of injuries and improve your performance.

Body weight exercises, such as squats, lunges, and push-ups, are a great option for individuals who do not have access to a gym. These exercises can be done at home or in the field with little to no equipment. They can help build strength and endurance, which are essential for hunting.

For those who are able to go to the gym, resistance training can be beneficial. Exercises such as deadlifts, pull-ups, and bench presses can help build overall strength and improve muscular endurance. However, it is important to work with a qualified trainer or physical therapist to ensure proper form and technique to avoid injuries.

When designing your exercise program, it’s important to focus on the specific movements and muscles that are used during hunting. For bowhunters, focusing on shoulder strength and mobility can be especially important, while upland hunters may benefit from ankle mobility and hip strengthening exercises.

Incorporating strength and conditioning exercises into your routine can help improve your performance and reduce your risk of injuries during hunting season. Remember to start slowly and gradually increase the intensity and duration of your workouts to avoid overexertion.

In conclusion, hunting can be a great way to stay active and enjoy the outdoors, but it’s important to take steps to avoid common hunting-related injuries and aches. By warming up properly with exercises specific to your hunting style, wearing appropriate gear, using proper hunting techniques, staying hydrated and fuelled, and incorporating strength and conditioning exercises into your routine, you can help reduce your risk of injury and enjoy a safer and more comfortable hunting experience.

Thank you for reading and happy hunting!