Throughout A Step-By-Step Manual To Mountaineering & Trekking Around The World, I have mentioned several additional resources in the form of documents and instructional videos that will help you as you prepare for your high altitude adventure. You can find all of those additional resources here, conveniently and easily available for you to download and use.
THE ESSENTIAL GEAR LIST TABLE
As you would have seen and read at the end of Chapter 8, this is the downloadable version made available specifically for you to print and write notes on as you gather your gear for you adventure.
LAKE LOUISE SCORE
This scoring system, referred to in Chapter 10, is used for the diagnosis of Acute Mountain Sickness (AMS). If you haven’t already, make sure you read carefully through the AMS section in Chapter 10 detailing the symptoms, treatment and preventative measures for AMS, as well as the guidelines on how and when Diamox should be taken.
DR JIM DUFF PDF
This document created by Dr Jim Duff summarises AMS, High Altitude Pulmonary Edema (HAPE) and High Altitude Cerebral Edema (HACE). It is a very useful document to have, print and keep tucked in your backpack for all of your high altitude adventures.
FOAM ROLLING (SMR) VIDEOS
In the section titled “Tips and Guidance on Correct Biomechanical Movement to Prevent Pain and Injuries” in Chapter 5, I refer to the use of a foam roller or a tennis ball to massage and help alleviate tightness in specific muscle groups. You will find the instructional videos for each muscle group here.
MEDI-TAPING®: PAIN THERAPY WITHOUT MEDICATION BY DR. DIETER SIELMANN
You can find more information about the Medi-Taping® method here as well as the link to buy the Medi-Taping® instructional book.