By: Dr. Nogalski
Thanksgiving is here and that means football, family, and feeling overstuffed after a turkey dinner. One of the best ways to get your metabolism up and burn off the Thanksgiving excess is to hit the bike trails around St. Louis.
Grant’s Trail
The long and winding Grant’s Trail passes along Grant’s Farm and into Whitecliff Park. The main loop is about eight miles long. The first six miles are paved and the next two miles are unpaved so plan accordingly. Park at Grant’s Farm and lace up your riding shoes for a beautiful scenic ride through the fall foliage.
Castlewood State Park
Castlewood State Park features eight beautiful trails for any level of cyclist to enjoy. There are some mountain bike trails and some road trails that travel along the Meramec River and through open meadows.
Katy Trail State Park
Katy Trail State Park is one of our best-kept secrets in St. Louis. A ten-mile between Weldon Spring and Augusta will give you a good workout and beautiful scenery. Stop in Matson for a quick breather and some apple pie. You won’t be sorry!
Dr. Edmund A. Babler State Park
One of Babler State Park’s best features is its paved paths for cyclists. There are six routes that wind through West County. Be sure to take refreshments with you because there are no stopping points along the way. Babler State Park is one of the more frequented locales for cyclists so prepare for some traffic along the trail.
Laumeier Sculpture Park
Who doesn’t love beautiful architecture and sculptures lining their trail? Laumeier Sculpture Park provides a paved tour of St. Louis’ most iconic art. There are over 20 sculptures to see on your two-wheel tour. Check their event calendar to see if they have any post-Thanksgiving events to enjoy on your ride.
As always, be sure to stretch, wear a helmet, and be safe on your bike ride. Enjoy the view from your seat and know that you’re adding years to your life by exercising today!
Did you know that Missouri currently holds the title of “Best Trails State”? It’s true! With almost 1,000 miles of managed trails and 500 miles of National Recreation Trails, we are really living up to our reputation as “Gateway to the West.”
Best Trails With A Little History: Jefferson Barracks Jefferson Barracks is the oldest operating U.S. military installation west of the Mississippi River. It is home to an expansive cemetery, a museum, countless events, a golf course, several sports fields, and a delightful 2.7 mile paved trail. The trail itself is well maintained and has several challenging hills, making it ideal for runners and bikers. Those feeling a little more curious can veer off the path and explore other parts of the park on foot, reading historical markers and visiting the gift shop while enjoying some of South County’s most breathtaking views. . (image source: http://en.wikipedia.org/wiki/Jefferson_Barracks_National_Cemetery) http://www.stlouisco.com/ParksandRecreation/ParkPages/JeffersonBarracks Best Trail That Comes With A Dose Of Culture: Laumeier Sculpture Park If you like a little art with your bipedal adventures, make a trip to Laumeier Sculpture Park. There is an outstanding 1 mile loop through the woods that is lined with art-installations both big and small. The park is pet and kid friendly and open to the public for free year round. http://laumeiersculpturepark.org/index.php Best Trail To Learn On: Missouri Botanical Gardens Missouri Botanical Garden is so rich with educational resources, people often forget that there are 79 acres of splendid earth that you can leverage as a forum for your physical activity of choice. Go for a walk through this National Historic Landmark to get your heart pumping while you learn the distinguishing features of different types of grasses. (image source: http://www.flickr.com/photos/mbgarchives/3654051821/in/photostream/) http://www.missouribotanicalgarden.org/visit.aspx Best Trail To Make A New Friend On: Lone Elk Park A 3.2 mile loop through a wooded park that acts as a refuge for elk, deer, bison, and other fuzzy friends. If you’d like to enjoy a beautiful wildlife oasis and get up close and personal with a deer or two, this is the place to do it. Perfect for hiking and snapping photos, don’t forget your bug spray to keep away those unwanted new pals. (photo credit: stlouisco.com) http://stlouisco.com/parksandrecreation/parkpages/loneelk Best Trails On The Other Side Of The River: Pere Marquette State Park About an hour outside of St. Louis, Pere Marquette State Park is home to approximately 12 miles of marked trails perfect for both beginners and experienced hikers. Each trail leads to a new view, more breath-taking than the last. Definitely worth the commute, there’s also 20 miles of equestrian trails for those who prefer horsing around.
(image source: http://www.pmlodge.net/pere-marquette-state-park/) http://dnr.state.il.us/lands/landmgt/Parks/R4/Peremarq.htm Best See & Be Seen Trails: Forest Park Whether you’re driving to the zoo or out for an evening jog, Forest Park is the place to be for St. Louis outdoor fitness enthusiasts. Approachable and populated, Forest Park has a 6 mile perimeter with an endless number of possible variations using their inner trail system (asphalt, grass, and gravel paths available). If you want a quick break from your daily grind without leaving the confines of the city, Forest Park is your (and the rest of St. Louis’) go-to spot. http://www.forestparkforever.org/
Best Trail To Bring Your Kids: Powder Valley Nature Center With three trails ranging from .3 miles to 1.2, the shortest trek is wide and paved i.e. perfect for wheelchair or stroller access. After finishing your outdoor exercise, you can head inside to their interpretive center to exercise your kids’ minds as well. www.mdc.mo.gov
Best Trail If You’re Up For A Challenge: Russel E. Emmenegger Nature Park Emmenegger park has a 1 mile hiking trail that is labeled as nothing other than “difficult”. Originally owned by the Lemp family, the 134 acre park will give you a run for your money if you’re up to it. Full of wood chips and hills, Bluff Creek Trail is open year round. Don’t worry though, if you’re looking to enjoy an unobstructed view of the Meramec River without the hassle, an additional, Disabilities Act-compliant trail also on park grounds offers a lovely alternative. (photo credit: http://aboutstlouis.com/local/parks/emmenegger-nature-park-63122) http://mdc4.mdc.mo.gov/Applications/MOATLAS/AreaSummaryPage.aspx?txtAreaID=9506 Best Trail That’s Totally Worth The Drive: Hawn State Park If you’re going to go for a bit of a drive, why not stay awhile? Hawn State Park has camping space so that you can get a little shut-eye in between walking the scenic Pickle Creek trail (just under a mile) and hiking the 10 miles of dirt on Whispering Pines Trail. Located just one hour out of downtown St. Louis, Hawn State Park is the perfect get-away for area nature lovers.
(photo credit: http://www.farmingtonregionalchamber.com/2014/09/experience-nature-hawn-state-park/) http://mostateparks.com/park/hawn-state-park Most Beautiful Best Trail: The Chubb Trail in Castlewood State Park If you put in the work, you’ll definitely get the reward. The Chubb is a seven-mile dirt and gravel trail (that’s right, 14 miles round trip) full of challenging hills and nice flat stretches. Depending on the weather, the terrain can get very muddy or rocky. If you’re up for pushing yourself, grab a partner and get to adventuring and experiencing. http://mostateparks.com/park/castlewood-state-park Taking advantage of our list can be tremendously beneficial to your health. Getting out on a trail gives you a chance to soak up a little Vitamin D and explore parts of your city you’ve never seen before. It doesn’t matter if you’re hiking, biking, running, walking, rollerblading, or cross country skiing; going the extra mile for your health starts with doing things that you love. If for some reason the only thought in your mind right now is: “I wish I wasn’t in pain, then I could hike.” We can help. Orthopedic Associates specializes in getting our patients away from pain and back to truly enjoying life. Schedule an appointment with one of our experienced Orthopedic Associates team members today. We’ll get you going the extra mile before you can say: “Pere Marquette.”
Summer is a great time of year to stretch your legs, pump the tires, and wheel your way down a biking trail. Whether you’re exploring the Meramec or gliding down the Katy Trail, there are plenty of sights and sounds to see on a bike seat this summer.
Katy Trail State Park is arguably the most iconic bike path in St. Charles County. With West County trails bursting at the seams, more St. Louisans are trekking across the river (gasp!) to take advantage of the Katy Trail’s winding wonderment. The ten-mile stretch between Weldon Spring and Augusta is a hearty workout with beautiful scenery along the way. If you’re ready for a breather, pull into small town Matson for a short rest and some apple pie. You’ll be happy you stopped!
Babler State Park is known for its bicycle paths paved to perfection and wide for any cyclist to enjoy. Its six featured routes twist and curve through the beauty of West County and will give you all the exercise you want. Babler State Park is a more popular place for cyclists, so prepare for some company to join you on your ride. Don’t worry though, there’s plenty of room for everyone.
If you want familiar and somewhat forgotten, look no further than Castlewood State Park. Castlewood features several beautiful trails that will appeal to a wide range of cyclist interest. It offers a select number of mountain bike trails and off-road excursions for the more adventurous to explore. The breathtaking trail view will take you along the Meramec River so you can experience the full beauty of being out in nature.
Do you want to mix art and exercise? Then, you need to wheel over to Laumeier Sculpture Park. One of St. Louis’ most prized pathways meanders through some of St. Louis’ most iconic art sculptures. Almost two-dozen art pieces and sculptures line the route for cyclists and walkers to enjoy along the way.
If you hear the name Grant’s Trail, your mind may immediately go to Clydesdale’s and being down on Grant’s Farm. In truth, Grant’s Trail winds along the property lines of Grant’s Farm before curving back into Whitecliff Park.
The first six miles of Grant’s Trail are paved for easy enjoyment while the remaining two miles turn into a dirt and gravel mixture for a more challenging ride. Parking is most accessible at Grant’s Farm where you can get ready for your ride and finish with the peace and quiet of Grant’s Farm in the summertime.
If you’re getting your bike ready for a long ride, it’s a good time to check your knees, hips, and ankles. Cycling is typically much easier on our bodies than running, but there are still certain conditions that warrant caution when cycling. If you’re experiencing any pain while cycling, it’s best to lower your gears and reduce your exertion. We want you to stay safe and healthy on the trail, so wear the proper equipment, drink plenty of water, pace yourself, and enjoy your ride!
Are you in pain while cycling? Your first step is scheduling an appointment with one of our board-certified physicians at Orthopedic Associates. Click here to schedule your next appointment.
By: Dr. Byler
Fall is here and that means two things: the Cardinals are in the playoffs, and the leaves are turning. Getting out for a beautiful hike in the autumn weather is a great way to embrace fall in St. Louis. Here are some of the best hiking trails around the greater St. Louis area where you can stretch your legs, get some exercise, and enjoy fall in St. Louis.
Follow the Meramec River through Castlewood State Park into the valley for a breath-taking snapshot of fall. This is a great family-friendly park to catch a sneak peek of wildlife. Check out the World Bird Sanctuary, which can be accessed through Lone Elk County Park.
Babler State Park is known for its bike paths, but hikers will equally enjoy the beauty offered by this West County wonderland. Altogether, there are six trails for hiking and hikers may enjoy packing a light picnic lunch. Keep an eye out for feathered friends as Babler is home to a wide variety of beautiful birds.
The Katy Trail is 225 miles of wooded bliss. The trail is wide enough for hiking or cycling. There are also trail markers posted for equestrian riders. The Katy Trail winds through some of the cutest small towns dotted along the Missouri River. If you head west to Hartsburg, Dotty’s Cafe is one of the hidden gems along the Katy Trail.
When the weather turns from hot and humid to cool and brisk, you can’t help but make plans to be outside. With so many beautiful and historic places to hike around St. Louis, you’ll want to make plans to get the whole family outside and moving. It’s about more than just getting “steps” on your tracker; spending time hiking together is a great way to encourage some screen-free bonding time with your family. Once you’ve gotten your hiking boots, backpack and water bottle lined up, consider this list of the best hikes around St. Louis.
Lime Kiln Loop Trail—Looking to get in a good workout while hiking? Walk this 3.2-mile loop at a brisk pace as it winds up and down (from a 300 to 800-foot elevation) through the woods. If you’re looking for nature, this is the trail for you: birds and even reptiles can be seen until the first freeze. Where: Rockwoods Reservation, 2751 Glencoe Road, Wildwood
Castlewood State Park—Open from 7 am to a half-hour after sunset, year-round, this park was a favorite stomping ground in the early 1900s for St. Louisans looking to get away from the city. The Meramec River winds through this 1,818-acre park and gives it some seriously stunning views. There are many trails to explore, and we recommend the three-mile River Scenic Trail that offers excellent views from the top of the bluffs. For a slightly shorter hike, try the Lone Wolf Trail at 1.5 miles. Where: 1401 Kiefer Creek Road, Ballwin
Mina Sauk Falls Trail—Want to get a bit further out of town? The Mina Sauk Falls Trail offers beautiful scenery and a vista from the highest point in Missouri, atop Taum Sauk Mountain at 1,772 feet. You’ll park and start at the top at the nearby trailhead. From there, walk downhill and enjoy Missouri’s largest waterfall, located at the beginning of the Ozark Trail. The trail is three miles in length, but connects to other longer rugged trails. This trail features obstacles and steep grades and inclines of more than 10 percent, so tackle this one only when you’re ready. Where: Highway CC, Ironton, MO (about 110 miles from St. Louis)
Cliff Cave County Park—Looking for a hike a bit closer to home? Just south of 255 and east of 55 you’ll find this 525-acre natural wonder that contains woodlands, wetlands and rocky hillsides along the Mississippi River. The namesake cliff is a 4,723-foot limestone cave (the second longest in the state) that is home to the Indiana Bat, a protected species. Access to the cave is prohibited, but you can see the entrance from the Spring Valley Trail, a moderately difficult 2.8-mile unpaved trail that winds through wooded areas. Fun fact: the cave was used by French fur trappers as a riverside tavern. Where: 806 Cliff Cave Road, St. Louis
Powder Valley Nature Center—If you’re looking for wildlife, the three beautiful trails at the Powder Valley Nature Center will afford you many opportunities to catch a glimpse. The Tanglevine Trail is a wheelchair-accessible 1/3-mile trail, or you can opt for the slightly longer Broken Bridge trail at 2/3 mile. The longest trail (Hickory Ridge) is nearly two miles long and features small bridges that cross streams. Be sure to check out the education building that features displays about the local plants and animals to be seen, but leave your pets at home as they are not allowed. Where: 11715 Cragwold Road, Kirkwood
Whichever trail you choose, be sure to pack plenty of water to stay hydrated during your hike. Give your muscles a good stretch before and after you exercise and choose a trail appropriate to your fitness level. What are some of your favorite places to hike around St. Louis? Add to our list in the comments below.
By: Dr. Richard Hulsey
It’s time to grab your Camelback, throw on your hiking boots, and hit the trail around St. Louis. Our town is home to some of the best hiking trails in all of Missouri. Five miles may seem like a massive distance, but you’d be surprised how much you can enjoy a good stretch of the legs along the river or across the bluffs. Here are five of the best hikes in St. Louis that are five miles or less:
Lime Kiln Loop Trail - Rockwoods Reservation
Rockwoods Reservation offers multiple trails to explore, but if you’re looking a more difficult challenge, do the three-mile stretch of the Lime Kiln Loop Trail. Rockwoods Reservation is off Highway 109 on Glencoe Road in West County.
River Scene Trail - Castlewood State Park
If you want to combine hiking with a small measure of climbing, take a hike on the River Scene Trail in Castlewood State Park. A short, steep climb leads up to a great scenic view from the top of the limestone bluffs along the Meramec River.
Dogwood Trail - Babler Memorial State Park
Serious hikers will love Dogwood Trail in Babler Memorial State Park. It’s located in Weldon Spring and is 2.3 miles in distance. You will be stretched with several inclines along the trail. Prepare to get your feet a little wet with a few stream crossings. With a good pair of hiking boots and plenty of bug repellant, Dogwood Trail is a great experience.
Spring Valley Trail - Cliff Cave County Park
Want to see the second-largest cave in the state of Missouri? Look no further than Spring Valley Trail in Cliff Cave County Park. It’s rated “moderate” difficulty for some climbing, but viewers can see the cave from the trail on their 2.1-mile hike.
Flint Quarry Trail - West Tyson County Park
Get out of the city and enjoy a beautiful 2.5-mile jaunt through West Tyson County Park on the Flint Quarry Trail. The trail winds through the Crescent Hills and gives you the feeling of being out in nature without the sounds of the city. West Tyson County Park is filled with history so be ready to learn a few new facts about St. Louis.
Enjoy the scenic beauty of our great city and be safe on the trails today!
By: Dr. Michael Nogalski
The holiday season means turkey is on the menu. Whether you’re a dark meat or light meat lover, turkey packs a punch. It can leave you with a post-dinner coma watching football and longer-term love handles after the holiday season. Here are a few great exercises to help shed your post-holiday gobbler gut.
Get moving
You can take a walk, go up and down the stairs, or even go for a brisk jog. It doesn’t have to be intensive, but get your body moving to increase blood flow to vital organs, including your stomach. This isn’t a race (thank God!), so go at a pace that pushes your pulse without being too intense.
Squats
Begin with your body weight. Stand with your feet shoulder-width apart and bend at the knee and lower your body as if you’re sitting down. Stop with your knees at a 90-degree angle (warning: do not bend your knees more than 90 degrees.) and then reverse motion to a full standing position. Repeat exercise for three sets of ten reps. If you
Lunges
Stand up straight with your feet shoulder-width apart. Place one foot forward and bend at the knee. Raise your back foot’s heel off the ground until only the ball of your foot is touching the ground. Move your weight forward onto your front foot and stop your descent when your front thigh is parallel to the ground. Warning: do not allow your kneecap to move past your front toes or you will place unnecessary pressure on your knee joint. Stand up as you slide your back foot forward and past your front foot as you reverse the motion with your other leg. Do three sets of ten reps and be mindful of any knee pain.
HIIT (High-intensity Interval Training)
A great combination of weight-resistance and cardio exercises is HIIT: high-intensity interval training. The beauty of many HIIT workouts is the ability to complete the exercises using just your body weight. If you’ve never completed a HIIT workout, here are three great HIIT workouts for beginners.