Summary: Show Notes: Episode 119<br> Today on the First 40 Miles, we’re not made of titanium (well some people are) but most of us experience injury that can sideline us from even getting out on the trail. We’ll share some ideas that will turn that recovery time into valuable trail prep. Then, on the SUMMIT Gear Review, Katadyn rocks the water filtration scene with a collapsible, ultralight, dead-simple filter. For today’s Backpack Hack of the Week, you’ll learn how to get your knife sharp enough to split a hair or a log…<br> Opening<br> <br> * Heather’s recent experience with lower back pain…<br> * Limited mobility<br> * Rest vs. movement<br> * Pain is our body’s way of trying to tell us something important<br> <br> Top 5 Things to Learn and Do While You’re Sidelined<br> Focus on powerful nutrition!<br> <br> * Regardless of your injury or health issue, it’s always good to come back to nutrition basics.<br> * Real foods, whole foods, foods that were grown in the dirt.<br> * Focus on greens, beans, grains, legumes—the common sense foods that are the pillars of nutritional health…don’t quibble over calories, health food fads, just resolve today to take your nutrition to the next level.<br> * Food has the power to heal<br> * While going through my back pain, I found out some foods that help reduce inflammation: Blueberries, ginger, pomegranates.<br> * Recovery may take a long time, but nutrition can aid in recovery—so you’re not just waiting out your recovery—you’re being proactive about what you eat<br> <br> Ask “What can I learn from this?”<br> <br> * This is an incredibly empowering question.<br> * When we’re not able to do what we want to do, and just take off on the trail, it can be super frustrating. But if you look at it from the angle of what can I learn from this, and just be open to whatever that is, you will be amazed.<br> * Maybe it’s an opportunity to learn about your body: If you have a recurring injury, see what muscles you can develop that will support your body so it will be less likely to happen again.<br> * Maybe it’s an opportunity to slow down and learn mindfulness<br> * Maybe it’s an opportunity to get to the root of the problem once and for all<br> * Maybe this means going to a physical therapist and learning how to ask for help<br> <br> Gratitude<br> <br> * After experiencing lower back pain that affected Heather’s ability to sit, stand, walk and sleep—she was so grateful for each day that brought greater mobility and comfort.<br> * Gratitude is an antidote to whining<br> <br> Support your recovery through movement<br> <br> * “Rest, but not too much rest”<br> * You don’t want your muscles to atrophy<br> * If things are really bad, you may want to start small and practice breathing and a having a more open posture (instead of our traditional American hunched-over-a-keyboard posture.<br> * Yoga and slow movements where you get to know your body<br> * <a href="https://www.youtube.com/watch?v=oBu-pQG6sTY">Yoga With Adriene 30 Day Challenge</a><br> <br> Practice good body mechanics<br> <br> * Good body mechanics can help you avoid future injury and muscle fatigue.<br> * <a href="https://www.drugs.com/cg/proper-body-mechanics.html">https://www.drugs.com/cg/proper-body-mechanics.html</a><br> <br> All of these things can help you on your path to recovery…but sometimes a speedy recovery isn’t in the plan. Sometimes a long slow learn is what we’re supposed to experience. And the great news is that you can take all that knowledge and strength with you next time you’re able to hit the trail.<br> SUMMIT Gear Review: <a href="https://www.katadyn.com/us/us/14946-8019639-katadyn-beefree-water-filtration-system_usa">Katadyn BeFree Water Bottle and Filter</a><br> Structure<br> <br> * The Katadyn BeFree is a water filter that has a soft-sided water flask attached to it (made by Hydrapak) so you can store your water—and i...
