From McConnells Mill State Park in the west to the Butler-Freeport Community Trail in the east, Butler County has plenty of ecologically spectacular venues for those who enjoy hiking.

Chris Ziegler, president of the Butler-Freeport trail, estimates that 8,500 to 10,000 cyclists, walkers and joggers use the 21 miles of former railroad bed during temperate months.

The trail is accessible through 16 access points between Butler and Laneville, near Freeport.

Ziegler said in addition to the physical benefits of hiking, the trail provides mental benefits as well.

Enjoying nature through hiking in nature is calming to the mind, she said.

Hiking the trail also can provide social opportunities, as new friends with common interests can be made on the trail.

Hiking in groups or learning about the flora, fauna and animals that thrive along the trail also provide mental stimulation for hikers, Ziegler said.

“I saw an eagle in Cabot last week,” Ziegler said. “It was above the trail sitting in a tree.”

She invites county residents to try out the trail, whether hiking, biking jogging or walking.

Regarding the physical impact of hiking, doctors say it has many benefits. But precautions can make it a safe and enjoyable hobby.

Sports medicine physician Dr. Megan Groh Miller of Tri-Rivers Musculoskeletal Center in Slippery Rock said hiking is a low-impact form of exercise that can provide cardiovascular, balance, muscular, mood and bone-density benefits.

“It kind of works all of those into one,” Miller said.

Plan ahead

She said there are some minor risks involved in hiking, but most can be avoided with a little planning.

To prevent the most common hiking complaint, blisters, Miller recommends hikers wear shoes and socks that fit properly.

Hikers who already have blisters should pad them with gauze and wear extra socks, she said.

Another common hiking risk is ankle sprain, Miller said.

“On uneven surfaces, the ankle can turn,” she said.

Good hiking boots that support the ankle can help prevent sprains, Miller said.

Dehydration can be avoided by drinking plenty of water throughout the hike, and a drink that contains electrolytes should be added on very long hikes.

“Don't wait until you're thirsty to drink,” Miller said.

Using a special hiking pole in each hand can help stabilize a hiker with balance issues, thereby preventing fall injuries, she said.

Sunscreen and insect protection should be worn to prevent sunburn and itchy bug bites.

“Scratching is the worst thing you can do,” Miller said. “It makes the bite more itchy.”

Stretch to prevent injuries

Dr. Matthew Sabo, a podiatrist with the Western Pennsylvania Foot and Ankle Center in Butler Township, said those considering hiking as a form of exercise should start slowly and add distance at each hike.

Regarding injuries from the hobby, Sabo said toenail problems, plantar fasciitis and Achilles tendinitis are conditions he normally treats.

He said proper stretching before a hike can help prevent plantar fasciitis and Achilles tendinitis.

“As long as you stretch, your foot should be OK,” Sabo said.

He also recommends footwear meant for hiking.

“Don't hike in flip-flops,” he said.