大野秀樹・木崎節子(編)「運動と免疫」ナップ社、2009年。ほぼ専門書。専門家の寄せ書きのため読みにくい。しかし、有用な知識あり。抜き書きとメモ。原文どおり引用してはいない。原文がひどいから。

オープンウィンドウ

免疫グロブミンIg の測定による。---この現象は直感的に10年以上前から気づいていた。ちゃんと本に載っている。

身体運動が中程度であれば、免疫力が高まる。多くの研究がある。

身体運動が高強度であれば、運動後に一時的に免疫機能が低下する病原体に開放的な状態になる。「オープンウィンドウ」と呼ばれる。P.11

日常的に適度な運動を行うと、全身性の炎症反応を軽減するので、多くの慢性疾患の進行を効果的に抑制することが期待される。P.24

高体温

持続的な運動トレーニングはベースラインの体温を上昇させるとともにIL-1βを増加させる。すなわち、細胞外壁のナトリウム濃度上昇はいくつかの免疫反応を上昇させるとともに、発熱に類似したメカニズムで相乗的に体温上昇を来のかもしれない。また、人間の酵素活性は37度より高い部分で最大になるので、運動効率から見ると、このような体温上昇は好ましい反応である。P.246

ビタミン

自給的な運動時には有酸素系エネルギー供給系が働き、TCAサイクルの過程に、ビタミンB1、B2、ナイアシン、パントテン酸など、多数のビタミンが必要とされる。 運動時には骨格筋の酸素消費量が100倍にも増加し、それに伴い活性酸素種(フリーラジカル)が発生する。このフリーラジカルの産生を抑制するためにもビタミンを十分に補給することが望ましい。

最近行われたメタ分析によれば、ビタミンC摂取が運動後の上気道感染を防止する効果、および、運動後のリンパ球減少を防ぐ効果が有意に認められた。

運動選手1日あたりのビタミンC 1000mgの摂取が免疫機能の強化に有効とされている。一般成人の一日のビタミンC摂取量は50 mgであることを考慮すると、非常に多量である。また、ビタミンCを単独で摂取するより、ビタミンEやベータカロチンなど、他の抗酸化物質と組み合わせて摂取する方が、上気道感染を防ぐ効果が高い。P.248.

降圧効果

54論文のメタ分析によると、運動前後のBMIや体重減少の有無に関係なく、降圧効果が認められた。p.294

がん

適度な運動は発がんを予防するが、その機序はあきらかではない。これは有酸素運動による直接的な作用ではなく、運動によってインシュリン抵抗性、性ホルモン、慢性炎症、酸化ストレス、免疫反応が改善される間接作用のためだろう。

寿命

2000年、大澤の報告によれば、持久性運動競技者は長寿であり、瞬発力を要する運動は長寿を得にくい、プロスポーツ選手よりもアマチュアスポーツ選手の方が一般に寿命が長い、競争性の高いスポーツよりもマイペースでできる運動の方が長寿を得やすい。P.398

コンパス

もし、迷ったらコンパスを信じること。コンパスは正しく用いれば正しい方角を指す。一方、あなたの判断は疲労や混乱や焦燥によって曇るかもしれない」---Steven M.Cox and Kris Fulsaas (Eds) Mountaineering. The freedom of the Hills. 7th Edition. Seattle: The Mountaineers Books P.99。 自分と同じ意見。コンパスをGPSと置き換えること。

このほか、地球の両極近くではコンパスの針が下を向く。そこでメーカーはコンパスの重心位置を調整している。北半球で購入したコンパスを南半球に持って行くと、トラブルが懸念される。--- P.97

重心を水平に保って歩く方がエネルギー消費量が多い

Massaad ら (2007) の実験研究。重心を水平に保って歩く方が普通に歩くよりもエネルギー消費量が多いという論文。重心を左右に振り子のように動かすことによって筋肉が効率的に働くという。昔、大きなバックパックを背負ってふらふら歩いて目障りだと、体育の先生に北アルプスで言われたことがある。実は正しい歩き方だったようだ。山でも普通に歩けばよい。

J Physiol. 2007 Jul 15;582(Pt 2):789-99. Epub 2007 Apr 26.

The up and down bobbing of human walking: a compromise between muscle work and efficiency.

Massaad F, Lejeune TM, Detrembleur C.

Rehabilitation and Physical Medicine Unit, Université catholique de Louvain, Tour Pasteur 5375, Avenue Mounier 53, 1200 Brussels, Belgium. firas.massaad@gmail.com

Erratum in:

• J Physiol. 2007 Aug 15;583(Pt 1):413.

Comment in:

• J Physiol. 2007 Jul 15;582(Pt 2):474.

Abstract

Human walking has a peculiar straight-legged style. Consequently, the body's centre of mass (CM) moves up and down with each step, which is noticeable in their up and down head bobbing while walking. This vertical CM movement enables humans to save energy via a pendulum-like mechanism but is probably a relatively recent locomotor innovation insofar as earliest bipeds may have walked flexed and flat. We investigated the mechanics, energetics, muscle efficiency and optimization of human walking by decreasing and increasing the vertical CM displacement (flat and bouncy walking) in comparison to normal walking at six speeds (1-6 km h(-1)). In both flat and bouncy walking, the pendular mechanism was reduced and the energy cost was increased. However, this increase was unexpectedly much sharper in flat walking where muscles provided normal mechanical work but with a decrease in muscle efficiency. In bouncy walking, muscles provided extra mechanical work in an efficient way. Our results showed that not only do humans bob up and down in normal walking to save energy via a pendulum-like mechanism but also to make their muscles work efficiently. Actually, walking flat makes the muscles work in unfavourable conditions that waste energy. Furthermore, we are still close to a flat CM displacement relative to our current ability to change this displacement, which suggests that reducing vertical CM displacement is indeed important but only to certain limits. Evolution may ultimately have chosen the best compromise between flat locomotion that requires little work to move and bouncy locomotion that improves muscle efficiency to minimize energy consumption.

雷の30-30ルール

これは使えそう。稲妻と音の時間間隔が30秒以下なら待避し、稲妻終了後30分してからアウトドア活動を再開する。

JEMS. 2009 Apr;34(4):36-8, 40.

When lightning strikes: bolting down the facts & fiction.

Usatch B.

JEMS. 2009 Jul;34(7):18.

Abstract

MYTH: There's no danger from lightning until the rain starts. FACT:

Lightning often precedes the storm by up to 10 miles. A reasonable

guideline is the "30-30 rule," by which you count the seconds between

the flash and the thunder. If the time span is less than 30 seconds,

seek shelter. Additionally, wait a full 30 minutes from last lightning

flash to resume outdoor activities.

長距離バックパッカーのリスク

マメ64%

下痢54%

皮膚炎51%

関節痛36%

Am J Med. 2003 Mar;114(4):288-93.

Medical risks of wilderness hiking.

Boulware DR, Forgey WW, Martin WJ 2nd.

Division of Pulmonary and Critical Care, Department of Medicine and Department of Family Medicine, Indiana University School of Medicine, Indianapolis, IN, USA.

Abstract

PURPOSE: We sought to determine the extent to which injuries and illnesses limit long-distance or endurance outdoor recreational activities.

METHODS: In a prospective surveillance study, 334 persons who hiked the Appalachian Trail for at least 7 days (mean [+/- SD] length of hike, 140 +/- 60 days) in 1997 were interviewed. At the end of their hike, subjects completed a questionnaire on injuries, illnesses, water purification methods, and hygiene practices.

RESULTS: Of the 280 backpackers who responded (a combined 38,940 days of wilderness exposure), 69% (n = 192) achieved their goal. The most important reasons for ending a hike prematurely were injury, time limitation, and psychosocial reasons. The most common medical complaints were feet blisters (64%; n = 180), diarrhea (56%, n = 156), skin irritation (51%, n = 143), and acute joint pain (36%, n = 102). The incidence of vector-borne disease was 4% (n = 11); physician-diagnosed Lyme disease was the most common, and 24% of hikers (n = 68) reported tick bites. The risk of diarrhea was greater among those who frequently drank untreated water from streams or ponds (odds ratio [OR] = 7.7; 95% confidence interval [CI]: 2.7 to 23; P <0.0001), whereas practicing "good hygiene" (defined as routine cleaning of cooking utensils and cleaning hands after bowel movements) was associated with a decreased risk (OR = 0.46; 95% CI: 0.22 to 0.97; P =0.04).

CONCLUSION: Diarrhea is the most common illness limiting long-distance hikers. Hikers should purify water routinely, avoiding using untreated surface water. The risk of gastrointestinal illness can also be reduced by maintaining personal hygiene practices and cleaning cookware.

トレッキングポール

Dear Naps

I got several papers on the Nordic Walking from PubMed.I will show you

some citations.

Energy expenditure( 21% in level walking, may be you are correct )

Physiological and perceptual responses to Nordic walking in obese

middle-aged women in comparison with the normal walk.

Figard-Fabre H, Fabre N, Leonardi A, Schena F.

Eur J Appl Physiol. 2010 Apr;108(6):1141-51. Epub 2009 Dec 20.

--- Percentages of EC enhancement when using NW(Nordic Walking) poles

compared to W(Walking) were 55 ± 37, 21 ± 15 and 10 ± 8% for downhill,

horizontal level and uphill, respectively.

---( NW ) decrease the RPE( rating of perceived exertion ) when using

NW poles.

Pole weights (not important !)

Mechanical and physiological effects of varying pole weights during

Nordic walking compared to walking.

Schiffer T, Knicker A, Montanarella M, Strüder HK.

Eur J Appl Physiol. 2010 Nov 28.

---without poles (W), with normal NW poles (NW) or with added masses

of 0.5 kg (NW + 0.5) 1.0 kg (NW + 1.0) or 1.5 kg (NW + 1.5)

---The increased energy expenditure during NW can be attributed to

intensified muscle activation during forward swing of the poles.

Heavier poles have no effect on energy expenditure compared to NW with

usual poles but enhance muscular activity. Since there are no benefits

concerning physiological and biomechanical parameters we do not

recommend the use of heavier NW poles.

Effect of hiking pole( They tested three backpack conditions (no pack,

day pack (15% BW), and large expedition pack (30% BW). )

Med Sci Sports Exerc. 2007 Jan;39(1):177-83.

Effects of hiking downhill using trekking poles while carrying external loads.

Bohne M, Abendroth-Smith J.

---A significant reduction was observed for the sagittal plane moment

at each of the joints in the lower extremity with pole use. Reductions

were also observed in the peak power absorption for the ankle and

knee. These results held true across pack conditions, as packs only

resulted in a larger power generation at the hip.

If you omit trekking poles, your joints will suffer more impact.

river crossing

by <cosmic.cat144@gmail.com

While 'tramping' in New Zealand I learned an excellent river crossing

technique from Kiwis that works for 2+ people. The Kiwis seem to have

an aversion to building bridges.

Basically you all stand shoulder to shoulder facing the river and unbuckle

the hip belts. Everyone reaches out behind the back of the person next to

them in between the back and the pack and grabs the bottom of the shoulder

strap on the opposite side. As a single unit you all cross the river at the

same time. You want the strongest/biggest person on the upstream side, and

the second strongest person to be the furthest downstream with the weakest

interspersed throughout the chain.

I have found this to be a very stable and safe way to cross swift rivers up

to my waist. The nice thing is that it becomes even more stable by adding

more people. If one person starts to lose their footing, the whole line can

stop until everything is stable again. You can always back out and try a

different place if things start to get nasty.

日本では沢登りでこのテクニックは使われている。ロープの使い方もアメリカより進んでいる。

I searched the Japanese site, and found this technique is also used

among "the river climber"( or valley climber or water climber ) in

Japan. It is difficult for me to explain in English. So, I will post

some photos.

This is might be the example of Kiwi technique.

http://sawa55.img.jugem.jp/20091107_670264.jpg

TanzawaKurobe TanzawaKurobe

@CompleteWalker 確保OKと行くよと声を掛け合いながら一人一歩づつ足を出すのが良いです。一緒に動くと皆倒れます。

この方法が一番良いだろう。一人がロープを確保、一人がそれをアンカーにして徒渉する。二人の時は役割を交代して渡ってお仕舞い。三人以上の時は、一人が徒渉した時点でガイドロープとしてフィックスし、その他のメンバーが渡り、最後の人はフィックスをほどいて、対岸の人たちにアンカーをとってもらって渡る。

simple technique

http://www.on.rim.or.jp/~tunnel/echigo/images/climb06_01.gif

photo

http://www5f.biglobe.ne.jp/~matagi/pics0/water01.JPG

http://www.mitsumine.gr.jp/kaiho/304/kyujo1.jpg

http://userdisk.webry.biglobe.ne.jp/016/297/44/N000/000/000/128170597260916322733_006.JPG

ロープを60メーターばかり持って行けば、単独行動の時でも、自己確保しつつ、振り子運動で徒渉し、ロープの回収ができる。

ダイマーニではなく、ダイニーマだった。ヨット用、ガイライン用。3mmの破断強度は400Kg。60mで300g。2mmの破断強度は165kg、60mで155g程度。結びにくいので接続金具を予めセットしておけ良いかもしれない。夏のJMTには要らないが。

section{Backpack ---external vs internal}

---Reinhold Metzger 変な人物で、時々言っていることが分からない。しかし、まともな意見の持ち主。

Hi gang,

Could not resist this reply before I depart.

Steel-Eye,

Nothing wrong with external frame packs, just like there is nothing

wrong with UL internal frame packs.

They both have their use and serve a purpose.

The right pack will depend on the condition of the hiker and the kind of

hike.

I have both kinds and the pack I will carry will depend on the kind of

hike I have in mind.

For UL speed hiking with minimum gear and comfort the internal will be

the choice for most hikers.

However, for the hiker who is used to carrying heavy loads, is in no

hurry, and wants maximum comfort

the external likely will be preferred.

On some of my hikes the heavy load in my external would rip out the

bottom of a flimsy internal.

At the same time, a heavy external would be a real drag on my JMT

fast-packs.

Sometimes a comfortable 40 lb pack is more comfortable than a 30 lb pack

that is uncomfortable.

Hardcore hikers are not bothered by a few extra pound.

Most appreciate the added comfort and just go about their business of

"hiking their own hike" without

criticizing other hikers the way they hike.

\section{Carson 80}

残念ながら改造Carson 80はMountainhardwear のSolitudeに敵わない。Solitudeがすごすぎる。現在

ところ、my best item はSolitude, Carson 80は二番目。

My opinion of Carson 80.

I like JanSport external frame pack very much, although shortcomings

exist. It is easy to improve and re-model. The new Carson 80 have

many advantages than older model. The hip-belt and shoulder-belts were

re-designed and fit well, but slightly harder than before. The size of

external frame is smaller than the old D3 frame, but it is too large,

because I am living in Japan and Japanese mountains are steep. So,

I had completely re-modeled Carson 80. In the first place, I had

cut the frame shorter and attached the old D3 joints to the frame. In

the second, I twisted the hinge to fit my waist and sewed the used

insole to the belt, because it was too solid. I also changed the way

of connecting shoulder yoke to slant easily and fit well. And I change

the way of passing the belts, because the buckles easily loosen. I

cannot upload other photos. Please see my HP.

ヒップベルトの件

Dear Sym

I will write briefly, due to my limited ability of English writing.

Generally speaking

Ultra Light backpackers only satisfy the light backpack without waist

belt, because they can easy carry their load on their shoulders, since

total pack weight is very light. The shoulder is not strong enough

for heavy load.

Heavy Trucker need strong waist belt, because they cannot carry whole

weight by their shoulders only. I can carry heavy load with my special

backpack ( Mountainhardwear Solitude ) within 30 Kg, because the total

pack weight is supported by the hip bone. No weight on the spines and

shoulders.

Ray Jardine's book gave strong influences on the light weight trend,

but his book contains some pseudoscience. So the reader must consider

his opinion with precaution.

1. The importance of waist belt cannot be ignored. The waist belt

support the half or more pack weight, then the muscles of shoulder and

the spines suffer lesser damage. This tendency became prominent when

the total pack weight became heavy. Many backpack makers recognize the

importance of waist belt, then they maintain their waist belt.

2. The most of his discussion of energy expenditure lacks empirical

evidence. His unit "foot-pound" may be one of the typical

pseudoscience. I am not specialized in this field, but I had searched

the articles and found that the energy expenditure was measured by

Oxygen consumption. The energy consumption do not increase with the

pack weight. And I also found the weight of boots has no relation to

energy consumption when we were walking about 4-5 Km/hour. Our

physical system is tuned very well for walking. Our simple expectation

frequently fails. The boots vs shoes and weight problems are not so

important as has expected. The important thing is blister. The

footwear should be selected on the blister - free stand point.

3. I cannot agree with his opinion about the sleeping bag. I think the

most effective insulation material is down. So, I think the best way

is minimize the clothes and maximize the down sleeping bag.

Coincidentally, my opinion is the same with Glen K Van Peski. I heard

his lecture at Tokyo. He is a ultra light backpacker, I am a heavy

trucker. But the lightning technique is almost the same.

PCTのハイカーには１～2サイズ、足が大きくなるという報告がある。ULGも言っていた。調べると原因は三つ。高度障害による浮腫、水分不足でホルモンの関係で水分の輩出が悪くなる浮腫、炭水化物摂取不足でタンパク質をエネルギー源として使い、腎臓に負担がかかった結果の浮腫。腎臓のケースは浮腫が長く続く。

by Sean 'Miner' Nordeen

However, due to the hotter evnironment of the PCT, I started to get blisters by day 2. After 2 weeks on the trail, I went home to heal up from an injury and I found that my normal size shoes didn't fit and realized that my half size larger shoes now fit perfect. I promptly bought new shoes that were 1.5 sizes larger then I normally wore and I wore that size for the rest of the trip. When I returned home, I couldn't even wear my original size shoes with any comfort until 3 months latter.

PCTのハイカーは、ロクな物を食べていないし、その自覚もないから、靴のインソールや暑さのせいにする。

さすが、登山の専門家のネッドは理解できないと返事した。

I have never understood this phenomenon.

My feet never swelled on either the PCT or CDT. Iceaxe mentions that it

might be due to the heat of SoCal at the start out of Campo. I started

mid-March when it wasn't hot and still raining, so I guess I missed the

influence. Even when I hiked through Lancaster and Mojave mid-April, it

wasn't so hot that my feet grew or even got a blister (especially up Jawbone

Canyon; what a hot day!).

Was it because I only chose a boot that was 1/2 to 1 whole size bigger than

my foot (for sock room), I hiked in leather boots that didn't stretch but

breathed well, or never had a problem with sweat, sand, and grit that would

lead to blisters?

Why do hikers feet get so big? It's not because they carry a lot of weight.

Why are aspiring hikers told to buy shoes that are so much larger than their

feet? Yes, feet swell, but do we need to let them swell out to the limits of

the shoe? Does an over-large shoe contribute to blisters and the other foot

maladies that trouble thru hikers?

Ned Tibbits, Director

Mountain Education

South Lake Tahoe, Ca.

my answer

Today is Sunday, so I have consulted the brief handbook of mountain

medicine, because I cannot understand the swelling of feet. I had

never experienced the swelling.

There are three causes of the swelling.

1. The altitude sickness. In this case, the swelling disappears as

soon as clime down the mountain.

2.The lack of water. When the amount of drinking is a little, the

excretion of water is disturbed because of the hormone. This

phenomenon continues for a few days.

3. The lack of carbohydrate. In this case our body uses the protein

for energy resource, and the kidney must work excessively. As a

result, the kidney function will be disturbed. This disturbance last

long.

The footwear does not cause swelling. I think your case is the

malfunction of kidney. If you take more carbohydrate foods and water,

the swelling problem will disappear.

\section{nausea}

頭痛。山で多いのは高度障害によるもの。水を沢山飲むこと、深く息をすること、ゆっくり動くこと。高度順応のトレーニングも有効。

The severe nausea is often reported as one of the major symptom in

altitude sickness.

If your nausea is caused by high altitude, your symptom will disappear

as you clime down. As everyone knows, it is recommended to drink a

lots of water, to move slowly, and to breath deeply. The training of

adaptation for high altitude may help you.

\section{Altitude sickness}

高所障害

Half-Ounceという人がひどい高所障害(肺気腫)を起こしている。驚くのはアメリカ人の鈍感さというか、無知。治療には高度を下げるしかないのに、一晩過ごしている。症状はさらに悪化したと思う。今は病院らしい。

http://www.trailjournals.com/entry.cfm?id=316215

We did 13.2 trail miles and then 8.1 miles on the Bullfrog Lake Trail over Kearsarge Pass and into Onion Valley Campground.

Half-Ounce couldn't sleep at all night. The crackling in his lungs was very bad. The second he would lie down it was horrible. He had to sit up all night.

We could hear him talk with 10-Spot from tarp to tent. Then he would have a coughing fit.

We could hear 10-Spot getting ready to pack up. He was getting ready way before the 6:00am scheduled start time.

We looked out of our tent to see Half-Ounce huddled up underneath a tree. He was sitting and leaning up against a trunk of a tree with two sleeping bags wrapped around him. He had to sit up to breath and had been there for most of the night.

10-Spot, Boston and Turbo packed up Half-Ounce's gear.

We all started to get up early to see if we could get jump start on the situation.

We were stuck between a rock and a hard place. Half-Ounce had HAPE, High Altitude Pulmonary Edema and the shortest way out was over Forester Pass, elevation 13,180 feet, the highest point on the entire PCT.

If we were to retreat, we would go down in elevation to about 10,890 feet on the PCT before going back up above 11,000 feet.

We split up all of Half-Ounce's gear. Turbo and 10-Spot took most of the weight, Boston and Cubby took a few pounds of gear. Half-Ounce left camp carrying his empty backpack with 2 liters of water in it.

Half-Ounce walked 10 yards and had to stop and rest. Another 10 yards, stop. Then it was 10 feet, and sit down. Then 3 feet and sit down.

There was no way he could take another step up in elevation. Decisions had to be made and options were now more limited. He had to descend.

ケガの処置。半年以上前に、ケガの時は消毒せず、湿潤療法を行えと投稿したが、メイリングリストでも消毒するなという意見が多数を占めるに至った。結構、変わり身が速い。

From: Ken Murray <kmurray@pol.net>

To: . <pct-l@backcountry.net>

Sent: Wed, February 23, 2011 11:47:40 AM

Subject: [pct-l] stitches-don't do it

In medical practice, there is a saying: "First, do no harm"

There is a lot of chatter about applying stitches, by folks who have never done

it, and don't know the problems involved. So, as a physician and surgeon, who

has sewn up thousands of people, and teaches the skills at a medical school,

lets go over the issues, and see if you REALLY want to get involved.

When the skin is disrupted, there are several problems: we usually have

bleeding, and we have lost the defense against infection of the skin. Applying

stitches to stop bleeding is not the correct action, nor even probably possible,

in the field.

So the issue is the re-establishment of the skin protective barrier. When one

*correctly* stitches a wound, one re-established the barrier immediately. But

there are assumptions contained within this action!

It's the assumptions that always get you.

-We never apply stitches to a dirty wound. When we say dirty, we mean

non-sterile. GENERALLY, we prefer a wound that has been CREATED in a sterile

environment, such as an operation room. It is a phenominally important part,

perhaps THE most important part of applying stitches, the wound preparation.

-Bleeding must be completely stopped. Otherwise, a pool of blood will

accumulate under the skin which is a perfect "petri dish" for an infection. A

slow "ooze" can really mess this up.

-The wound must be lavishly flushed with fluid. This would be measured in

gallons, not quarts. You would want some pressure behind it. In the ER, we use

a pressure device, in the field, holding a container several feet above the

wound would work. The tiniest bit of foreign matter left in a wound increases

the rate of infection 1000-fold.

-It is CRITICAL to remove any devitalized (dead) tissue from the wound. If a

wound is closed with this inside, it is a perfect growth medium for infection.

This means that you have to be able to recognize what is devitalized, and what

is not, and CUT AWAY the bad stuff. (Hard to do without good instruments,

BTW). You also need to get the edges of the wound smooth and lined up. Trying

to sew something that is 3 inches on one side to 5 inches on the other side is

not simple.

-You want to maintain the sterility of the wound that you have so carefully

prepared. The problem is, as soon as you take that sterile suture pack out of

the package, it is contaminated. Sewing needles are not sterile, dental floss

is not sterile, my hands are DEFINITELY not sterile, no matter how much I wash

them. So we KNOW that we will have a contaminated wound.

-Now we come to the sewing itself. There are a lot of stitches one can use, but

this is not like sewing a shirt. From the top of the wound, the line needs to

run to the bottom of the wound, so that when the line is tightened, there is no

space left, or else it fills up with blood/fluid, once again a perfect place for

infection to get started, particularly in a contaminated wound.

-Assuming repetitive single interrupted stitches (by FAR the best for anyone but

experts at this to use), it is CRITICAL to tighten the stitches PRECISELY and

CORRECTLY. If you tie them too loosely, you have not re-established the

protective barrier of the skin, and the whole thing has been a waste of time.

But if you tie it too TIGHTLY, you will reduce the circulation into the wound,

which carries the healing elements, including the components of the immune

system that fights off infection, and HUGELY increases the risk of infection.

-If there is a lot of abrasion, which is common in traumatic wounds, you want to

be careful where you place the stitches. It the stitch runs through the

abrasion field, it will inhibit healing and promote infection. There is a

certain amount of technique involved.

-Here we run into the problem of swelling. When the skin has been injured by a

severe enough traumatic wound to consider stitches, it has sustained a lot of

secondary injury (this is where an injury wound is very different than a created

wound in the operating theater). As a result, the area of the wound WILL swell

during the next 24 hours. That means that the stitches that were placed at the

correct tightness at the time of repair, will gradually over the course of hours

become TOO TIGHT, and STRANGULATE the wound, cutting off the circulation.

Yikes!

-Surgeons have special techniques of tying knots that have the effect of being

like "shock absorbers", so that they gradually expand to accomodate swelling of

a sewn wound, and eliminate the above effect. However, this would be difficult

to do with non-medical grade materials, and without instruments, as one would

have in the field.

The bottom line is that MOST of the time, sewing a wound in the field WILL

result in an infected wound, and you have converted a relatively simple problem

into a relatively complex problem. Management of a sewn, infected wound, is a

real problem. You MUST remove the stitches to manage the infection.

So, what do do? We teach never to close (by stitching or gluing(I'm not a glue

fan, BTW)) a wound in the field. I never would. Leave the wound open, but

covered. Clean it with plain soap and water (alcohol, bad, iodine, bad) multiple

times a day. Slap some neosporin on it, cover. They will ALMOST NEVER become

infected. They will heal beautifully. You can do a whole lot wrong with this

technique, and things will still turn out perfectly ok.

If one cannot manage with the open wound, then you have to leave the trail, and

have the wound taken care of.

Concepts in first aid management of wounds has evolved a lot in the last few

decades, based upon increasingly good information and research. It is probably

a good idea for anyone embarking on the PCT to avail themselves of a current WFA

or better course, but even taking one of the free online first aid courses would

be better than nothing.

Of course, your mileage may vary. :)

This will be my last post on the subject of wound treatment, stitches and the like. I've received a number of emails that have revealed a basic misunderstanding about common antiseptic solutions, such as alcohol, iodine, etc, that bears mention.

These agents have been used for a very long time for disinfection, and in fact, work very well for that purpose. They are used widely even today.

However, it is important to understand that the appropriate use of such things is on INTACT skin. If you look at the instructions for usage, you will find that they state such things as "not to be used on open wounds".

http://www.alcoholwipes.org/

(last sentence)

The reason for this difference, is that these agents kill microbes by disrupting their cell walls. However, they also disrupt OUR cell walls, causing damage to our tissue! With intact skin, we have a barrier that protects those cells, but with a wound, our cells are defenseless. Those damaged cells of ours then become a perfect growth medium for an infection.

http://dig.pharm.uic.edu/faq/wound_infections.aspx

_______________________________________________

\section{登山時の消費カロリー}

こんな計算式があるとは知らなかった。根拠不明なので調べる必要あり。

http://www7b.biglobe.ne.jp/~photography/calorie.html

\section{snow trekking}

by ned@mountaineducation.org To PCT

Soon we will be leaving for the trail north of Kearsarge, but before we begin repacking new supplies, I want to give those northbound out of Kennedy Meadows some advice based on our recent journey in that area and ranging from gear and food to techniques and wilderness skills.

A quick note: Looks like the Thaw is about to start! When the nighttime temps stop dipping below freezing and the daytime ones get up into the 70's, then watch out for the creek crossings! According to the NOAA forecasts for inner Kings Canyon, we all should be cookin' during the day and water bottles will stop freezing during the night starting this week. Take good and strong sunscreen (spf 30-50) depending on your skin coloring.

Now, on to the good stuff (abbreviated version of what will be in our Snow Guide book to the PCT):

登山学校での心得。良くまとまっている。

Traction and balance Control--

When the mornings offer crusty snow, take advantage of it and start early so you can walk on the surface without post-holing. If your ascents are in the morning (as they should be), be very careful that your footwear doesn't "roll" when you sidestep up the climb. A good, stiff backpacking boot is essential unless you plan on toeing in all the way up in a self-belay fashion. We would not be here to tell you this after our Forester climb last week if we were not so equipped. Crampons and other instep traction devices will only clog up in most springtime sierra snow. Don't be convinced into a false sense of security otherwise without first testing them for yourselves in the conditions present right now.

Ice axes are a must for self-belay ascents and dealing with hard, crusty morning footholds. The Whippet self-arrest pole is great for its limited focus (self-arrest) while walking on inclined slopes, but not recommended as a secure and predictable anchor while ascending any of the passes in the high sierra. The longer the better so you don't have to bend over too far and loose your balance carving out footholds. (Sorry, guys, I realize that longer equals heavier, but how much do you value your life?)

Snowshoes are excellent in avoiding post-holing. When the snow starts to get soft (the hotter it gets earlier in the day, the sooner this will be) and you start suddenly doing those jarring plunges that seize your body and take all your energy, stop and put on your snowshoes. They may slow you down, but you'll be able to keep on going safely. Beware of all steep descents and traverses--many snowshoe models will simply turn into skis and you'll loose control. Consider plunge-stepping in these conditions.

Strategy--

If the creeks are wide and wild, cross them in the morning. The same goes for the passes. So, camp at the crossings, usually only a few miles from the next pass, and do both early the next morning. We like to cross in our boots. What this accomplishes for us is full ankle stability, pain-free rock wedging, and a predictable and balanced platform on which to stand while "feeling" for each step in the white water of many crossings. This may not be what you had in mind, but it keeps us safe and gets us home (not to mention to the other side). Once on the other side, change socks (carry multiple pairs) and walk your leather boots dry. If you are still on snow, as long as you are keeping the exterior of the boots well treated, they will dry out nicely from the inside out.

Do you climbs in the morning and get below snowline before the snow turns to mush and you have to put on your snowshoes. If there is still a lot of snow up there, say from 10,000 up, this may not be possible. Snowshoes allow you to keep going in the afternoons. Otherwise, by doing this, you will still be able to get some decent mileage in each day.

Realize that in snow you will have to slow down. If you can grind out ten miles, you are doing well. Our favorite expression to this regard is, "Double your food and halve you mileage." Personally, I consume lots of food when travelling in snow and can literally eat a 3-man serving and still be looking around for desert. If you do not take this seriously, you will be added to the list of Sierra thru hikers who starved their way up the trail (to VVR). Carry the weight so you have the energy to do the work it takes to be safe. Carry more stove fuel, too.

Depending on the softness of the snow when you come to a pass, the safest way up is to self-belay straight up (beware of rocks, ice, etc.), especially if the snow is on the soft side. Otherwise, if the snow is crustier, consider boot-on-edge traverses with ace in the uphill hand and an extended pole in the downhill one. Take your time; the fall could kill you

Glissading can be one of the most fun things you will ever do in the backcountry. "Fun with a purpose," my son "Munch" said recently. The safest version is done seated with some form of rudder control like your poles held together, baskets (yes, those used for snow) at your hip (take one of our free Snow Courses and we'll show you). Next, consider skating on your boots, poles out to the sides for balance control. If you choose this standing version, realize that you speed up when you place you weight on the balls of your feet and you stop when you rock back onto you heels (works best with boots that have vertical-front-edged heels). If you loose your balance, just sit down. Be prepared to avoid getting wet by wearing full-zip Gore-tex pants and tight, low-riding gaitors (don't forget the gloves).

Clothing--

Although the nights will be getting warmer, a snow storm can blow into the Sierra any month of the year, so be prepared with thermal layers for both you upper and lower body. When the cold wind blows, carry a good shell. A fleece hat and gloves are never left behind. For those like me who get cold easily, pack a good down parka like the Mountain Hardwear Sub-Zero (doubles as a pillow). You do not want to get cold--ever. Once it starts, it's very difficult for many to get warm any time soon without serious exercise or pitching to get out of the weather or a hot meal ingested. Solar exposure can be a big deal, too, so carry good sunscreen and don't forget to apply to the underside of your nose, tops of the ears, and all around the neck and forehead. Good mountaineering glasses are priceless, too. I have been snow-blinded twice in the past and do not want to go through it again. We have chosen the Julbo brand for this Spring's video production along the Crest and have been thoro

ughly pleased (their forward vents and lens color we love best). Carry spf 30 lip balm close to your body and use frequently (burned lips are a pain, too).

Gear for the Snow--

Sleeping Bags:

Take one in which you will be warm down to ten degrees (this you have personally tested in the snow and know to be accurate for you). Most of our nights during the winter and early spring get as low as the single digits, but not often. From Kennedy Meadows north, we had temps in the range of zero to twenty-eight (May 10 on). If you get hot, simply sleep underneath.

Sleeping Pads:

Down-filled versions like the Exped are priceless to comfort and a sound night's sleep on snow. They have such an R-rating (insulative value) that your sleeping bag can be rated warmer and save you weight and volume.

Stoves:

Yes, the canister stoves work just fine. We have used ours (Jetboil and MSR) into sub-zero conditions without any troubles whatsoever. Carry a lighter next to your body in case the sparkers fail to work. Use the mixed fuel canisters.

Snowshoes:

Choose a design that will handle traverses. The MSR Lightning Ascents do the best job of this we have found and are durable enough to go the distance (we have had many designs simply disintegrate over the years of running our Wilderness Skills Institute). Accept the weight on your pack when you are not wearing them. When you need them, you will be thankful.

Socks/Insoles:

Know your feet and their fit in your boots. If your feet start "talking" to you about pain, you may be leaving the trail soon. Talk to your boot manufacturer about what they recommend; they have very strong feelings about boot "fit." It is a very individual issue. We used to think two pair of socks, one, a thin inner liner, and the other a thick outer was the best way to fill out a boot. Our favorite manufacturer, Limmer Boot, recommends only one, the Smartwool "Trekker" to be used inside their boots, and that's about the reality of it for our staff. Superfeet "blue" holds our heels in place well, too. You have to figure this combination out for yourself to avoid on-trail problems. Do lots of hiking pre-trip to iron this out.

Boots:

We have never had such good experiences with any type of boot (leather uppers, medium-weight insoles, and deep-lugged Vibram soles), considering the varied foot sizes and shapes of our staff, as we have had with Limmer Boots. They are traditionally designed and stiff when new, yet none of us have ever had a blister--even with next to no break-in period! If you value foot protection, predictable balance, ankle stability, and a little free-swinging weight on your feet, these are the ticket to many years of hiking ahead.

Tents:

As snow can hit in the Sierra any month of the year, we carry roomy three or four season shelters. The design key is that their poles intersect at the top of the tent to hold the weight of snow. A large vestibule for storage and cooking is oh, so convenient. As we recently had to endure during a multi-day snow storm at Tyndall Creek, the extra size of a tent is valuable for sanity when you are tent-bound and have to stay indoors all day. Forget the footprint on snow.

Food--

Eat often and eat a lot. Not much more to it than that. You have license to be a pig. Snow takes a lot out of you and you'll need it, so carry everything that appeals to you, then double it. We go heavy on fatty foods and meat, the real stuff and not dehydrated. Once you get to the Sierra, you'll be strong enough to handle the weight of snow gear and real food, so don't worry about it. The route out of Kennedy Meadows is mellow enough to build muscle in time for the high passes, anyway. Remember, even perishable food like cream cheese does well when you can pack it in snow overnight!

Wilderness Skills--

Know how to navigate by topo and environmental awareness (take our Snow Course). Know how to find the trail in a forest (clues). Know the route ahead and what to expect to see. Practice how to respond when you aren't so sure where the trail is. Learn how to use a GPS to narrow down trail locations, but don't rely too heavily in case the batteries fail. Always carry a large scale map so you know how to get out of the mountains in an emergency.

Consider carrying a satellite phone for two-way communication with the outside world (no misunderstandings).

Know how to climb, descend, and traverse steep snow slopes. Self-arrest practice that becomes a reflex is a must to save your life. You may not have a bad experience, but all it takes is a slip.... Know when to stop.

Know how to find and collect water safely from snow-encased creeks, lakes, and buried springs. You don't want to fall in or get wet in the least when the outside temps are in the twenties.

***

\

\section{Free GPS map}

カルフォルニア全体の地形図と都市地図を合成した。すべてフリー。大きさは1.4GB。GarminのMapsourceなんて、面倒なソフトを使うより快適、簡単。

Last summer, I found free GPS maps of JMT at Mapcenter. This map was

excellent, but some of the tail data were different from real. The

data were outdated. Mapcenter was not exist already.

I searched by using Google, and found two useful sites:

1. Free routable maps http://garmin.na1400.info/routable.php

---Very good at city area, restraunt and many information were

included, but no topological data

2. GPSFileDepot: http://www.gpsfiledepot.com/

---Excellent topological map of California, but no geographical name,

no information except topo.

I have struggle to install these maps into my GPS (Map60Csx) by using

Garmin MapSource, and failed frequently. This software is not good.

I have no special knowledge about GPS, but I noticed a simple answer

today. very easy way. Now, I got a free excellent topological map of

whole California.

1. Download and install the sendmap20.exe from http://cgpsmapper.com/

2. Start sendmap20, include whole .img files (I had included the

topological and routable maps of whole California )

3. It will make GMAPSUPP.IMG file.

4. In microSD card, make folder "Garmin" and copy GMAPSUPP.IMG into this folder.

Thats all. Two kind maps unite in one. My Map60Csx accepts microSD HD

card (8Gb). It works, though I do not guarantee.

\section{Bear} // ---extraction from PCT ML

モスボール,虫よけ玉:衣類などの防虫用に衣装棚などに入れるナフタリンや樟脳(しょうのう)などは熊よけになるそうだ。面白い。昨年は食料をテントの中に入れて寝てたけど、熊には縁が無かった。嫌ってはいないのだが。

Donahue anutherrick at gmail.com

I've had bears walk through my camp at night in Lyell Canyon (Tuolumne), and go right past 2 OPSaks (food and trash) lying exposed on a log, apparently without noticing them. I'm feel certain they neither smelled nor saw them or they would have been all over them in a minute. YMMV.

Jereen Anderson jereenanderson at yahoo.com Mon Dec 7 18:55:43 CST 2009

The smell approach matches my own experience at home. We live in the Sierra Foothills and have a real problem with bears that like trash. Trash pickup is at 6 am. Many put their trash out the night before. You can usually tell who has not been careful in disposing of food waste in the trash can because it's

spread all over the street in the morning. The only solution I've found is to put 2-3 tablespoons of bleach or ammonia inside the top of our 96 gallon trash can. I've been putting the trash out the night before now for 5-6 months and have not had a single problem... yet.

To Rick.

I have also heard of using amonia or bleach, The problem of bringing liquids on the trail is the weight. Mothballs also work and you pick up your "bear charms" (moth balls in cotton tobacco sacks) the next morning for reuse at the next camp. I store them in an OPSAK, which is odor proof.

MendoRider

\section{Trail Name}

baglady

\subsection{Shroomer} Scott William

I was named shroomer, which is short for "mushroomer" because I pick and eat wild mushrooms whenever I'm on the trail. Lots of wild lettuce, cabbage, watercress, onions and agave too. The deserts were full of great mushrooms and lots of other wild foods to pick and eat.