Footwear for Fly Anglers: Wading Boots Aren't Your Only Option
For those who follow along, you know that as a functional movement and mobility specialist turned avid fly angler and fly fish instructor I’ve got some major opinions where our footwear and foot health is concerned. Not only does our footwear choices directly affect how we move and perform while on the water, it impacts the long-term health of our feet and entire bodies, especially for those who put in a whole lot of river time.
All of the major fly fish apparel brands produce many wading and wet wading boot options(of which there are typically some women specific designs thrown in there from time to time these days, too), but what’s more, there are a few solid and lesser known options that have come to be some of my preferred favorites for many of my days spent on the water, specifically during the more temperate seasons. While I do indeed wear a standard wading boot option in plenty of scenarios, let’s take a quick look outside of the ‘wading boot box’ and into the more expansive world of water-friendly and foot health friendly footwear.
Astrals: Currently my number one choice for wet wading footwear, I’ve found that Astral’s are the most solid option on the market that hits the major points that are important to me: a wide toe box, zero drop design, impressive non-slip traction, quick dry, and lightweight. They produce quite a few different styles depending upon your personal preference; I’ve enjoyed both the Rasslers and the Loyaks myself.
Vivo Barefoot: One of the higher end minimalist footwear options, Vivo offers a large variety of styles based upon your footwear needs. Whether you’re looking for something that’s appropriate for outdoor excursions(they offer some water appropriate options), gym or fitness footwear, or even everyday business casual options, Vivo’s are definitely an investment, but they offer a lot of opportunity to help initiate more time spent in barefoot footwear.
Earth Runners: Quite minimal in their design, while I do fly fish in earth runners from time to time they’re best suited for softer substrate, days spent on the boat, or as everyday sandals that I wear in the same respect that I might slip on a pair of flip flops. They’re also a nice alternative for hot summertime walks or hikes.
Altra’s Lone Peak Trail Runners: For when I’m embarking upon a longer hike to a fishing spot, am on a regular daily hike or walk, or even for wearing around town, I oftentimes treat these are go-to tennis shoes. I mentioned the specific Lone Peak design that I happen to really like, but there are various styles based upon your personal preference. Especially if you’re at the beginning stage of slowly transitioning towards more minimal footwear, do note that Altra offers a lot of great options that have a wide toe box and are zero drop but that still include built in support.
Of course it’s important to note that as individuals we really need to look closely at our own personal circumstances while assessing which footwear option is best for us. Those characteristics include not only the landscape of our bodies but also the literal landscapes that we’re exploring. As shared above, I absolutely choose my footwear based upon the fishery that I’ll be exploring, how I’ll be exploring it, as well as the duration that I plan to be out on the water. For those who are die hard fans of their wading boots, the option of simply incorporating more minimalist footwear into your lifestyle while off of the water can have a very positive impact on the health and mobility of not only your feet and ankles but entire body as a whole. Do remember that transitioning to minimalist footwear of any kind must be executed slowly and progressively. Go check out this article from Earth Runners to learn more about how to transition, and of course keep in mind that if you’re experiencing any chronic foot pain or conditions you should consult a physician.
Let us not forget that comprehensive foot health requires far more than mindful footwear choices. Wander over to the Wade Well YouTube channel and watch this introductory video that shares some of my foundational foot health routine. Happy walking and wading!
Not All Bobbers Are Created Equal: Better Buy The Best.
Let’s start by clearing the air: “strike indicators” are indeed bobbers. You heard it here first. New fly anglers, in case there’s been any confusion based upon terminology and fly fish jargon being thrown around, make note. And in case you weren’t already aware, bobbers are in fact used by many while fly fishing. Check out this YouTube video from Orvis that shares some of the basics of beginner bobber fly fishing with nymphs. On to the subject at hand…
Is there a brand of fly fishing bobber that’s far superior to the others?
The short answer is yes, in my opinion, after using most all of the stylers of strike indicators on the market, the OROS design lands on top. Here’s why:
They’re easy to adjust on your rig. One of the banes of indicator nymph fishing is that it can require a fair amount of readjustment in order to ensure that your rig is the correct length while presenting your fly within the “strike zone”(areas where fish are present and feeding). Even more, if you’re nymphing on a stretch of water where there are distinct changes in water depth, readjusting the length between your bobber and fly is oftentimes necessary. The OROS design makes it incredibly easy to move your bobber up and down the length of your leader, making it simple and easy to execute those changes when needed.
They don’t kink your leader. While not always the case, there are various bobber designs that wind up bending your leader, leaving behind a kink and disruption within the smooth quality of your presentation once the bobber’s removed. The OROS design completely avoids creating any pesky bends in your leader.
They stay in place. If you haven’t experienced the headache of an indicator regularly sliding up and down your leader consider yourself lucky. OROS, when tightened appropriately, always manage to stay secured in place. A serious win.
They’re durable. What can I say, I just recently picked up a new three pack while going into the winter season which also happens to be my most heavy nymph fishing season, but I’ve had the same handful of OROS indicators for two years and they remain to be in great working order.
They’re user friendly. A feature that may be my #1, the OROS design is generally quite easy to handle, even for those of us who may not have the most nimble of fingers. While the fine tune motor skills required within fly fishing can serve as a barrier for plenty, these bobbers most definitely do their best to contribute to a greater landscape of accessibility.
Want to see the OROS in action along with an in-depth product review? Check out this share from Mad Rivers Outfitters on YouTube, another one of my favorite channels to explore for useful education and information. Click here to learn more about the OROS Strike Indicators on their website. Happy fishing, friends!
Fly Fish + Hiking Fly Box Essentials
For those who love both day trip and multi-day hiking and fly fishing excursions, maximizing space in your backpack while ensuring that all of the essentials are along for the ride is critical. I’m certainly an angler who has oh so many fly boxes(too many fly boxes?), but when I’m hiking substantially longer distances to fish I tend to take a very different approach. Rather than filling up precious cargo space in my bag with multiple fly boxes, I prefer to carry one single box that checks all of the boxes. Because let’s be honest, snacks, water, and plenty of clothing layers need to be a priority. Check out how I go about organizing my hike and fly fish box….
Streamers
While everyone has their own methods and tactics when approaching the water, whether fishing a new destination or a regular hometown stretch, I’m often one who opts for small streamers while prospecting for trout. These flies which are typically fashioned to imitate small baitfish are incredibly versatile and can be fished in a variety of ways both on still water(lakes and reservoirs) as well as rivers and streams. Check out this YouTube video from Orvis that serves as a great ‘how to’ highlighting streamer fishing for trout. I typically equip myself with several sizes and color variations of each pattern, leaning towards more natural colors(white, olive, tan, and black).
The top three streamers that always make it into my box:
Conehead Woolly Bugger
Egg Sucking Leech
Mini Sculpzilla
Dry Flies
Oftentimes the style of fly that’s most frequently associated with fly fishing, arming yourself with a solid array of versatile dry flies, whether they fall beneath the category of mayflies, caddis flies, stoneflies, midges, or terrestrials is essential. While many fly anglers have numerous fly boxes filled exclusively with dry fly variations, when embarking upon more streamlined ventures it’s important to narrow it down to a well-rounded and simplified assortment that’s appropriate for the season. The overarching subject of dry flies tends to be rather vast, but this beginners guide to fly fishing dry flies is a great starting point.
The top SIX that always make it into my box(because I couldn’t just pick three):
X-Caddis(olive)
Stimulator(orange and/or yellow)
Purple Haze
Sparkle Dun(variation dependent upon the season)
Foam and/or Flying Ant
Renegade
Nymphs & Wet Flies
For those who’re new to the sport of fly fishing, what you may not realize is that the mass majority of the daily diet for a trout is acquired from subsurface food sources in the water. That’s where nymphs and wet flies step in. Variations of these fly patterns that are fished anywhere between the area just below surface of the water in the “film” or deep into the water column, even bouncing off of bottom, are incredibly productive. While there are many methods and techniques for fishing nymphs and wet flies, this video introduction to nymph and wet fly fishing, also created by Orvis, offers a firm foundation.
The top three nymphs that always make it into my box:
Sexy Walt’s Worm
Matchstick Quill Jig
Lite Brite(Purple and/or Pink)
The top three wet flies that always make it into my box:
Gold Ribbed Hares Ear
Red Ass Kelso
Birds Nest
Another important area to note is that in some circumstances hiking to fly fishing destinations can present some combination of biodiversity and elevation changes to be taken into account. If your outing is going to include a notable shift in environments don’t forget to bring along fly variations that speak to those particular environments that you may encounter. The flies that I tend to fish at 4000ft is at times quite a bit different from what I’m fishing at 8000ft on any given day. And even if you don’t live in a mountainous area potential changes in the ecosystem can certainly play a role in what insects are present, the temperature and condition of the water, and the behavior of the fish.
Stay tuned for some upcoming articles that dig a bit deeper into all of the fly fish and hiking gear, equipment, and apparel that I happen to love, as well as other pieces that highlight functional movement, mobility, and mindfulness methods to support your hikes while fly fishing. Winter can serve as a fantastic time to research, plan and plot, and get geared up for the upcoming Summer season ahead.
The Best Thing That You Can Do For Your Whole Body Mobility? Sit Down More!
Didn’t see that one coming, did ya? While you may have heard the phrase “Sitting is the new smoking” thrown around over the past handful of years, the fact is not all styles of sitting are created equal. No one type of sitting is inherently bad, though sitting in the same exact position all day everyday is where we oftentimes wind up in trouble. That said, Ground Sitting(also known as floor sitting) is one that provides SO much value for each and every one of us, and perhaps even more notably, those of us who enjoy fly fishing, hiking, and adventuring in the great outdoors. What makes ground sitting so useful and how can we go about incorporating it into our lifestyle? Keep reading.
Why Ground Sitting?
Sitting on the ground manages to accomplish several tasks all at once. It’s worth noting that if we want to maintain our ability to get up and down from the ground with relative ease, the most obvious answer is to simply spend intentional time getting up and down from the ground on a regular basis. What tends to take place while we’re seated on the ground is a frequent shifting of positions. Why? Because for most of us it is indeed a bit uncomfortable to sit on the floor in the same position for more than a few minutes at a time. What you’re likely to find while ground sitting is that you unconsciously move through a variety of ranges of motion particularly in your lower body, and perhaps within the entire shape of your body. Sitting cross legged, straddling legs outward, low kneeling, and lying down in a variety of orientations are all common. While you continue to move from time to time you’re exposing your joints to various angles and shapes, all the while mobilizing and lubricating those respective tissues.
How Should I Begin?
I always recommend creating some consistency while beginning to incorporate a new way of moving and engaging with our bodies. While sprinkling your ground-sitting into your daily life wherever it happens to fit is great, utilizing a regular daily routine can be one of the more effective ways to transform this type of movement into a new habit. For example, sitting on the floor for ten minutes each morning while drinking my cup of coffee is a perfect way for me to start each day with some very basic functional movement. I also frequently find myself on the floor playing with my dogs, reading magazines, and organizing my fly fishing boxes and gear.
How Can I Modify Ground Sitting for Greater Accessibility?
While simply sitting on the floor may seem straightforward enough, the truth is it does indeed require a certain degree of mobility that not all of us necessarily possess. The good news it that there are many ways that we can go about using props to leverage support while beginning to spend more time accessing the ground. For those who may experience difficulty getting down to the ground, I recommend the use of props(think yoga bolsters, blankets, pillows, couch cushions, etc.) to bring the floor closer to you and lessening the gap between yourself and the ground. Additionally, if getting back up from the ground proves to be challenging it’s important to set yourself up for success, ensuring that you’re positioned near a piece of stable furniture or something similar that you can use as a resource to help yourself back up to standing. Over time you may find that you’re eventually able to omit the use of some of your props as you build more strength within your functional ‘get-up’ capacity.
Be sure to watch my Short YouTube Video Here that shares more about Ground Sitting and demonstrates the how and why, along with ways to use props to customize your approach.
Try…
As you find your way into a seat on the floor, make note of how many positions you move through. What you’ll likely notice is that you end up changing the angles of your ankles, knees, and hips with a certain degree of frequency. You may even find that you change the entire position of your body many times over. Remember, the more positions you wind up moving throughout the better off you are. That might even look like laying down for a stint and sitting back up again(surprise, this is actually just an organically occurring sit up!). You may also notice that many of the shapes that show up in your body while ground sitting replicate those found in the gym, yoga studio, or pilates class. Kinda cool, huh?
Your Ground Sitting practice is actually just a sneaky way to incorporate more functional movement and mobility into your daily life, even while seated. So get to it!
Five Ways to Stay Engaged with Your Fly Fishing Practice While at Home
While it’s probably safe to say that we all prefer our precious time spent adventuring on our favorite fisheries over all else, life doesn’t always allow for constant jaunts to our home waters or exciting new destination fisheries. The good news is that there are tons of ways to not only stay engaged and excited about our fly angling practice while at home, but those efforts that we make in-between our outings play a huge role in our growth as anglers. Here are a few of my favorite ways to continue learning and exploring while I’m hanging at home…
1) Organizing fly boxes.
Setting aside time to organize my fly boxes remains to be one of my favorite at-home fly fishing activities. There are many different schools of thought in terms of how to go about this task; over the years I’ve tried on various methods and continue to experiment from time to time. While some organize via specific fly types designated to their own boxes(a box for nymphs, a box for dry flies, a box for streamers, etc.) others are more particular about orienting their boxes seasonally, regionally, or based upon specific insect life cycles. At the end of the day it’s really up to the individual angler and their own preferred way of locating their flies(while ensuring that they have exactly what they need) with ease while on the water. My personal favorite fly boxes on planet earth? Without a moments hesitation, that would be the Tacky Pescador fly boxes from Fishpond. I have several in a variety of sizes.
2) Taking inventory of gear.
This job tends to be fairly quick and easy for me, but it is an essential step nonetheless. Pieces of equipment that I frequently take inventory of in-between trips include: flies that may need replenishing, tippet, floatant, and leaders. I also never hit the water without a few snacks tucked into my pack, so any turkey sticks or granola bars that may have been consumed are always quick to be restocked for next time around. A hangry fly angler is not a happy fly angler! The three brands that I most regularly use to stock my fly line, leaders, tippet and floating include Loon Outdoors, Scientific Anglers, and Rio Products.
3) Crimping barbs.
While some of my flies are tied on barbless hooks, the mass majority do indeed contain barbs. Of the many different areas that compose my fly angling ethics, crimping my barbs is definitely high on my list. This gesture not only allows for quick and easy hook removals and a much less pronounced impact on fish, but it also makes all of the difference in the world in the case that a fly hook might unwittingly wind up in my own body or clothing. Everyone wins with a crimped barb, and what better way to save time on the water than to just de-barb your hooks while at home? Here’s a quick video tutorial on the Orvis YouTube channel that shares how to de-barb your hooks..
4) Practicing knots.
Practice makes perfect, as they say. The very best way to become proficient and swift while tying knots on the water is to build that muscle memory while at home. Depending upon the individual angler, the variety of species they target, and the types of fisheries that they explore, the essential knot knowledge needed will indeed vary. At the very least, most freshwater fly anglers will want to know the loop to loop, double surgeons, and the clinch and/or improved clinch knots as a baseline. Additional ties including the blood knot, nail knot, and a non-slip or perfection loop knot will also come in handy, too. You can use any material that you’d like while learning your knots(pictured here I’m repurposing some old fly line). I also recommend practicing your knots on your leader/tippet material as well since that will represent how you’ll experience tying them while on the water. You can find a great guide to basic fly fishing knots via this Orvis YouTube video with Tom Rosenbauer.
5) Study and research.
Finally, your preferred style of study and research is always an area that provides both education and inspiration. Of course the subject matter and topics available to dig into are nearly endless, from entomology to reading water to casting mechanics to specific species and their ecosystems. Beyond that, there’s certainly no shortage of narrative literature, short films and documentary, non-fiction work, podcasts, and blogs and social media content to keep you entertained and interested. A great option that I particularly love that seamlessly combines entertainment with education is the YETI YouTube channel. Choose your favorite medium and enjoy!
One more area that I didn’t mention is that of actual dry-land fly casting practice. In fact I love it so much that I developed my own unique and one of a kind Wade Well ‘Fluent Fly Casting Method’. That topic however is one expansive enough to save for a blog post all its own. Stay tuned!
Fly Angling for Holistic Wellness
When considering the imagery of a fly angler perched within a crystal clear trout stream, drawing long elegant casts while nestled between snow-capped peaks and deep green conifers, it isn’t difficult to imagine how this pastime may enhance our well-being. And while there have been many who’ve likened fly fishing to yoga over the years, and for good reason, the wellness-focused elements that compose the foundation of fly fishing reach well beyond any one school of thought. Fly angling has long been known as being that of a greatly therapeutic sport; one rich in time spent exploring pristine fisheries ,wild terrain, as well as urban areas of natural refuge. For those who’ve chosen to develop a deeper relationship with their time on the water, it may even be considered that of a full and well-rounded wellness practice in and of itself, composed of endless potential to improve our health and quality of life. Not only does fly fishing inherently lean towards a mindful movement practice, it also offers ample opportunity to incorporate and experience additional wellness methods into any given venture. Here are just a few ways that it can enrich our lives and contribute to our well-being.
Time in the Outdoors. The body of research that now supports the benefits of spending time outside is both voluminous and encouraging. Improved sleep, reduced stress, greater immune function, and better respiratory health are just a few of the many areas where both physical and mental health are boosted by the outdoors. According to a 2019 study that analyzed data from 19,806 participants, their results found that spending a minimum of 120 minutes outside weekly showed substantial progress within the above areas. Even more, evidence found while studying Forest Bathing in Japan presented a marked decrease in blood pressure and heart rate within those participants who engaged in regular visits to green spaces. Learn more about the many benefits of exercise in the outdoors here.
Fly Casting as Mindful Movement. With an aesthetic that’s characterized by grace and intention, the presence of a flow-like meditative quality is firmly embedded in fly casting. Similar to any application of mindful movement(think yoga, tai chi, or even modern dance), the practice of casting facilitates space to slow down and experience the benefits of a mind-body connection. With various styles to explore and master, from single hand to two hand variations, there’s ample opportunity to continue to learn, refine, and even develop new neural pathways. For an additional layer of connected-ness, integrating a breath work practice while fly casting can offer even more benefits.
Natural Movement. For those who choose to walk and wade while fly fishing, you’ll likely find yourself fully immersed within a myriad of natural movement patterns throughout any given outing. Walking in and of itself provides enormous benefits that range from stress reduction, cardiovascular health, and cognitive improvement. Additionally, more recent research, including the findings from this JAMA Neurology published study, demonstrate that those who regularly walk significantly lower their risk of developing dementia. Meanwhile, wading through a moving current asks for a keen sense of balance and proprioception, full body strength, and clear focus. Beyond our basic locomotion, we have the opportunity to engage with additional natural movement patterns as we move through variable and un-groomed terrain. Think climbing up and down steep riverbanks, hip-hinging to crawl beneath low hanging branches, stepping up and over downed trees, and squatting to catch, handle, and release fish.
Cold Plunge Potential. While many target a wide variety of fish on a fly rod, from saltwater species such as permit or tarpon to warm water species such as musky or bass, a large demographic of fly anglers choose to explore those coldwater trout fisheries that boast gin-clear water that are oftentimes either spring or mountain fed. With an emphasis on “coldwater”, which is in fact an eco-prerequisite for wild and native trout to survive, these rivers and streams typically range in temperature from 40 to 70 degrees Fahrenheit, with optimal temps hovering between 52 to 64 degrees. Coincidentally, the ideal temperature range for cold plunging is generally understood as being between 50 and 59 degrees. If you’ve chosen to take a hold of the trending practice of cold plunging, why not complement your fly fishing outing with a quick invigorating dip before packing it in for the day? Check out this recent Mind Body Green article that highlights the many science-backed therapeutic benefits of cold exposure here, along with some great how-to recommendations for beginners.
In an era where many of us are living within the constraints of long to-do lists, tight timelines, and limited opportunity to invest in our holistic wellness, discovering a practice that seamlessly checks so many of the health-focused boxes is an inarguable win. Whether you’re in need of a quiet solo expedition characterized by introspection, or an avenue to meet new people and enjoy a day outdoors among friends, the versatility of fly angling offers a wealth of wellness for everyone.
6 Tips to Improve Your Walk & Wade Balance Abilities From Home
Walking and wading, seemingly simple and straight-forward, can introduce a good deal of unexpected physical challenges. Especially while exploring more wild and ungroomed landscapes, increasing our capacity to move well while we explore our favorite fisheries and wild places will hopefully continue to lead us back to them for many years to come. While simply getting out into the woods and on the water is a surefire way to help keep us moving in the right direction, there are a good deal of small and simple gestures that we can incorporate into our daily lives that can have an equally beneficial impact. For those fly anglers who love to spend their days walking amidst varied terrain, as well as for those who are new to wading, working on improving and refining the basic mechanisms and skills that support those endeavors is essential.
1: Single Leg Balancing-For the yogis and martial artists in the crowd, you’re likely familiar with plenty of instances where you utilize single leg balancing while practicing postures or delivering a kick. What many don’t consider is the fact that walking itself(or running for that matter) is a form of single leg balancing, albeit one that’s typically performed at a quicker pace. Within the context of walking and wading, we’re frequently asked to balance on one leg for at least slightly longer periods of time. Whether you’ve wound up with a fly mysteriously secured to a wading boot lace or you’re securely standing on one foot while carefully pulling the other from the grips of an unexpectedly deep sink of mud, having the ability to stand well on one leg will serve you well.
Try: Simply standing on one foot/leg for a period of time everyday. You may choose to lift one foot off of the ground while brushing your teeth, waiting for a kettle of water to boil, or standing in line at the grocery store. Feel free to utilize the wall or another stable object nearby for added support, and increase your single leg balance duration over time. Be sure to practice on both legs.
2: Balanced Walking-Truth be told, all walking is a balanced walk of sorts(hence the above reference to walking really being a version of single leg balancing). That said, there can be various circumstances that we encounter while fly angling that may require a shift away from our typical everyday walking gait. The most obvious obstacles include walking across downed trees, over a bed of boulders or rocks, or through a tight and narrow passageway. Having regularly exposed ourselves to some level of walking that mimics these types of situations is a great way to build some neuromuscular awareness and preparedness.
Try: Incorporating a “tightrope” style of walk into your daily walking routine. While in the driveway, yard, or indoor space, take some heel to toe walks both forwards and backwards. If you have lines in your space that are easy to follow(such as lines in a sidewalk, tiles on the floor, etc.) feel free to incorporate that tool as well. Eventually you can literally uplevel your walks by balancing on a 2x4.
3: Being Barefoot-The unfortunate reality of most modern footwear is that it prohibits our feet from feeling the varied ground structure beneath them. The result is an overall lack of both strength and resiliency in our feet as well as our ankles. One of the best ways to begin offering our feet the opportunity to become stronger and more self-sufficient is to simply kick off our shoes from time to time(and bearing weight/moving around). While footwear(even the more supportive versions) may be required by some for a good portion of the time, incorporating some barefoot standing and walking into our daily lives will go a really long way.
Try: You guessed it, start spending more time barefoot. If you’re one who almost always has some type of footwear on, be it shoes, sandals, slippers, and the like, you may actually find that your feet get a little sore in the same way that any muscle group fatigues after being engaged. Ease into it if needed, and begin to diversify the environments where you walk barefoot over time(carpet, hardwood floors, outdoor areas, etc.). For those who’re interested in transitioning to minimalist style footwear, this can be a nice way to add more barefoot style walking into your lifestyle.
4: Toe Neuromapping-We tend to think of each of our fingers as individual components that contribute to the whole of each of our hands, but in less circumstances do we really consider our toes in the same regard. Truth be told, strong toes and toes that are strongly connected to our brains are integral to our firm connection to the ground, and likewise our balance. When considering our toes as kickstands of sorts, we begin to uncover the potential to create greater balance within the work of strengthening the individual composite pieces of the whole. While this particular practice may require a certain degree of patience, most see a large degree of improvement pretty quickly.
Try: While either seated or standing in a comfortable position(ensuring that you’re barefoot), begin by lifting and lowering just one of your big toes. Now switch to your other big toe. Toggle between lifting and lowering your big toes for several reps, then move onto lifting and lowering the set of small toes(all but the big toe) on one of your feet, then switching to the other for several reps. Note that it may take some time to build the neuromuscular connection between your toes and your brain, so be patient.
5: Vestibular Drills-While it’s typical to spotlight the more obvious muscles, limbs, and components of our bodies that we utilize while walking, wading, and balancing, the Vestibular system itself is absolutely one of the most central players. One of our sensory systems, it’s composed of our inner ear canal and ocular structure. For those who’ve worked with PT’s or occupational therapists for varying issues such as vertigo, you’re likely familiar with some of the various vestibular drills that can be of great assistance while helping to maintain health within this system. The great thing about some of these exercises is that they can even be practiced while sitting down, contrary to what most imagine when considering work to support standing balance in particular.
Try: Take a seat and extend one arm out straight out in front of you in a thumbs-up position. Keeping your eyes fixed on your thumb ahead, turn your head to the left, then return to center and turn your head to the right. Now lift your head upwards, followed by lowering it downward. Try several reps in all four directions. To progress, try it while standing, eventually moving to a single leg balancing position.
6: MFR(Myofascial Release) For Your Feet- More and more we’re finding that engaging with the soft tissues of our bodies can be helpful in a myriad of ways. With that, another oftentimes overlooked element that impacts our ability to balance is that of the neurosensory capacity of our feet as well as the overall health of the many bones, joints, and soft tissues that compose them. Utilizing a simple and consistent MFR practice can be an excellent way to help aid in the mobility and articulation of all of the above while we create feet that are able to sense and respond to stimuli.
Try: Rolling out of the soles of your feet is a great introduction to MFR, though depending on the individual you may choose to vary the application as well as the style of ball(s) that you utilize. For beginners as well as those who have fairly sensitive feet, a tennis ball can be a great place to start, as they tend to be softer and more forgiving. There are various MFR specific balls on the market that are great options as well. While rolling your feet, cover as much surface area as possible between the ball mounds to the heel. Be sure to focus some attention on the arches, and utilize a degree of pressure that feels sustainable(MFR work should never feel painful). You can roll forwards and backwards following the contours of your feet, as well as side to side with a cross-fiber approach.
5 Mindfulness Practices to Integrate into your Fly Fishing Experiences
It’s no new revelation that fly angling lends itself to being that of a greatly therapeutic sport. There are countless long standing organizations such as Casting for Recovery, Project Healing Waters, and The Mayfly Project to name just a few, many of whom for decades have devoted their entire mission to the cause of facilitating space for people to heal through the medium of fly angling. Volumes of literary works have been written that speak to the deeper experiences that we encounter on the water, and perhaps even more so now, the fact that many of us are indeed fishing for something much greater than the fish themselves has become increasingly mainstream over the past several years.
This points to two things: our collective need to connect more with ourselves, and our collective need to connect more with the natural world. It’s probably safe to say that most of us could always use more real and tangible connection in community with one another, too. Fly fishing facilitates all of the above and then some. It’s powerful in and of itself, and manages to offer an abundance of physical, psychological, and inter-personal benefits as it stands. I sometimes wonder if that pull I feel to get out onto the river is actually being generated by the many systems of my mind and body that are coyly reminding me that I need some time moving and breathing in the outdoors. I typically tend to abide, and surely always leave feeling a little bit better than when I arrived.
One of the characteristics that makes fly angling so appealing and keeps us so engaged and interested is its expansive and wide reaching scope. There are always more fly patterns to learn how to tie, new water and species to be explored, and a different casting technique to attempt to master. In the spirit of enjoying the richness of our ever evolving time spent as anglers, there are all sorts of interesting and beneficial ways to shift our perspective and even intention while we’re out getting a line wet, too. While fly fishing has long been compared to various schools of thought such as yoga and taoism, it really does stand alone as its own very unique and well-rounded wellness practice.
With that, for those who’re looking to incorporate some additional layers while on the water and in the woods, there are myriad mindfulness focused gestures to pepper in when the day calls for an extra dose of connection with ourselves and our environment. Here are just a few…
Breath Awareness.
We all just so happen to be breathing all day long, which in turn means that we have this really great tool sitting at our fingertips at any given moment. Engaging in breath awareness can be approached many ways depending upon the individual and what they’re hoping to achieve. The simple act of paying attention to our breathing can, for some, be an incredibly grounding practice. It helps to bring us into the present moment in a clear and accessible way, and it offers a rhythmic focal point.
Try: Breath counts. Recent research shows that six nasal breaths per minute is optimal for our health, of which each breath is composed of a five second count for the inhale, and a five second count for the exhale. Next time you’re arrived at a run and have committed yourself to say three or so minutes to pause and observe(of which is almost always a good idea), incorporate a counted breath practice that includes twenty breaths utilizing this pattern. It’s fantastic for your nervous system and overall focus, and will help round out that time spent slowing down and taking stock before tying on a fly and taking your first cast.
Mindful Movement.
No fancy pretzley postures needed here. The simple act of moving mindfully(as in paying attention to our movement) is really beneficial in and of itself. A great starting point is to simply slow down. Rather than rushing to get to the next section of water or charging ahead to the opposite bank, take more methodical and intentional steps. Experiencing the basic quality of walking is an excellent way to better inhabit our bodies and even get out of our heads a bit.
Try: While wading, use the gait pattern of a forefoot strike in each step before lowering down to the heel. This method of walking(and wading) is ideal while moving through variable and uneven terrain, and oftentimes helps to mitigate those slips and falls that we’re not too terribly fond of. Make note that the forefoot isn’t the toes, but instead the ball mounds just beneath them. It’s the widest portion of our feet and provides the greatest surface area to create a stable stance before completing each step with an eventual heel strike.
Sensory Mapping.
One of the better known mindfulness methods out there is that of “mapping” our senses. You can choose one sense or indulge in several within sequence of one another. For example, at any given moment throughout the day, pause to make note of what you’re experiencing from a sensory perspective. Consider any smells, tastes, sounds, colors, textures, temperatures, and any and all physical sensations that are present. A nice way to approach sensory mapping is to take a moment to pause at a new run on the river. Because we’re typically already attune to the practice of stopping to read the water, adding in a couple more sensory distinctions can help to elevate our observational practice while offering additional opportunity to slow down and tune in.
Try: Upon arrival(or while in motion) engage your sense of listening. See if you can distinguish sounds that are present to the North, then South, then East, then West of you. Some even choose to take pen to paper to sketch what they’re hearing from each direction in the form of an actual “sensory map”.
Intention Setting.
Intention setting, in its essence, is similar to creating a goal, but it tends to veer away from the idea of performance. In other words, it’s an opportunity to consider how one might shape their perspective, while removing any pressure of necessarily needing to “achieve” anything in particular. It serves as a central point of focus, but it remains flexible rather than rigid. The question of “why did I choose to come here today” can be a solid launching point. The obvious answer of “to fish” is oftentimes sitting on the more superficial layer. While digging a bit deeper, you may uncover answers like “to relax, to be somewhere quiet, to explore some place new, to spend time with a friend”, etc. Understanding how we’re showing up on any given excursion and what we’re hoping to experience can help inform where we go, the pace with which we move, and how we approach the day as a whole. And if the intention simply is to feel the tug of a fish on your line(a perfectly reasonable intention), well then best to head to a spot where you’re fairly certain you’ll connect with a couple.
Try: Once you’ve gotten to your destination give yourself a minute or two to take an inventory before moving ahead. Complete a brief scan of your body and determine how you’re feeling from a physical perspective, gaining awareness of areas where you may feel sore, fatigued, or tense. Make note of your energy level, stress level, emotional body, and how your headspace is feeling. Getting a clear picture of the lay of your own personal landscape is a great starting point to help inform your best course of action as you venture ahead.
Gratitude Scanning.
The word gratitude tends to evoke images of self-help books and motivational quotes plastered across corporate posters, but the fact remains: taking the time to actually acknowledge areas of gratitude can have a serious impact on our overall perspective, mindset, feelings of well-being, and literal brain matter. It’s incredibly simple, yet is oftentimes completely overlooked and underutilized within our daily thought patterns. What’s more, when we become habituated to certain persons, places, or things, we can pretty easily fall victim to the act of taking them for granted.
Try: Book-ending your outings on the water with a very simple gratitude scan that includes identifying two things that you’re grateful for upon arrival, and two different things that you’re grateful for upon departure. There are no rules, they can literally be anything. You can choose to write them down, take photographs, or just plain think on them for a few moments.
It should go without saying that not every day spent angling need-be composed of a whole lot of extra anything. In fact I might argue that one of the greatest things about fly fishing is that it frequently offers a space that’s stripped down, simplified, and relatively free of the to-do lists that often govern our daily lives. Time in nature not thinking about a whole lot else other than the rod in our hand and the bugs skirting through the brush is at times just what the doctor ordered. There are plenty of other times where exuberantly cheering our friends on while they land a fish can lift our spirits and be about as good as it gets.
Regardless of the context, incorporating more mindfulness here and there will invariably enhance our time exploring. The best part? The more often that we integrate these really basic practices into our lives, the more they become just like muscle memory, woven into the fabric of our experiences, much like the way that we read water, seat our knots, and pause to watch while our fish kick off and swim away.
The Physical Feat of Landing, Handling, and releasing our Fish with care
For the budding new angler or those who tend to hit the water with guides or buddies more often than not, you may be in for a bit of a surprise when first realizing that netting your own fish can wind up being the greatest feat of the day. While we’ve been fortunate in more recent years to have excellent organizations like Keep Fish Wet leading the charge in safe fish handling education, implementing the methodology just might greet you with a few unexpected asks from your physical self. Executed with ease and maybe even taken for granted by some, plenty surely find that there’s more to it than meets the eye while navigating a solid landing, handling, and release. Here’s the lowdown on some of the physical elements that help to pull off a solid landing and release, along with a few tips that you can implement into your daily life to help keep your body moving well while you care for your fishy friends.
1: Shoulder Mobility- It should go without saying that we utilize a fair amount of shoulder mobility while we cast. What may be a little less obvious is the extent to which we typically need to move our rod handling arm into shoulder flexion(arm high above the head) while netting our own fish. Maintaining well moving shoulders is essential, most notably while netting and landing our fish. TRY: Shoulder CARs(controlled articular rotations) are one of the best ways to go about building and maintaining range of motion and control within the shoulder girdle. With the option of executing shoulder CARs from a variety of positions(seated, standing, tall kneeling, or in a quadruped position), incorporating a quick set of controlled rotations daily will help to keep this joint complex moving well.
2: Reaching- With the lift of our rod comes an even longer reach with our net handling limb. Reaching requires coordination between the shoulder blade, shoulder capsule, entire arm, and it tends to incorporate a certain degree of spinal mobility as well. Keeping all of the above in at least decent working order will suit us well on the water and within our regular daily life activities. TRY: A great way to stack some movements together is to incorporate single arm or two armed reaches into a variety of seated positions while on the floor. Try sitting cross legged and reaching forward, overhead, and from side to side, and repeat with the opposite leg in front. Other floor sitting positions to explore include both legs stretched out ahead, straddled legs, and any type of squat. Feel free to place a yoga block, bolster, or blanket/pillows underneath your seat to help make floor sitting more accessible. Bonus points for adding in some trunk rotation to keep your spinal health on the up and up, too.
3: Grip Strength- And I’m not talking about death gripping your fish. Please don’t. While some may choose to use a hands-free release, it’s oftentimes ideal to have a rubber net handy. While over-gripping is generally unnecessary, maintaining healthy hands and wrists goes a very long way while we’re managing the many moving parts that is releasing our fish(and definitely supports many other areas where fly angling is concerned). Even just the act of hanging onto our net handle can be a bit of a project if our hands aren’t quite up for the task. TRY: Similar to your shoulder CARs that we went over above, daily wrist rotations through your full range of motion is a great way to keep wrists mobile. The idea behind the controlled articular rotations is that they’re executed slowly and methodically. Try three rotations moving clockwise, followed by three moving counter-clockwise. Squeeze a tennis ball in your palm while doing them to add in some grip strength work.
4: Lower Body Mobility- Perhaps one of the greater challenges for many is the ability to get low enough to the water to remove your fly and release your fish, all while keeping your fish wet. A lack of mobility in your ankles, knees, and hips can pose some challenges. I typically find that my best course of action while keeping my fish submerged during a netting and release is to lower into some degree of a squat. A healthy and mobile lower body can be really helpful in these circumstances, and can also contribute to checking water temperatures when needed, too. TRY: Incorporating some floor sitting into your daily routine is a fantastic and kinda unsuspecting way to help build and maintain a certain level of lower body mobility. It requires us to regularly shift our hips, knees, ankles, and pelvis throughout a variety of angles while we change positions, resulting in spending more time within diverse orientations. Feel free to sit on top of blankets or cushions if accessing the floor feels difficult on its own, and if you feel that you’ll need a little extra aid to get back up again, sitting next to a piece of furniture or something that’s stable can be useful. If sitting on the floor is a no-go for you, try regularly changing the way that you sit in chairs or on the couch. Bend and straighten your knees and hips in a variety of ways, and add some ankle CARs into the mix while you’re at it, too. Aim to spend at least 30 minutes a day on the floor if you’re able.
5: Balance & Proprioception- We’re reaching, pivoting, squatting, and gripping. Frequently all taking place while standing inside of a moving body of water. Within the chaos and victory of the moment, don’t forget that you still need to keep your feet beneath you. Being able to remain steady within movement is the very definition of stability. Balance and spatial awareness are key. TRY: A super simple way to work on overall balance is to incorporate some sustained single leg balancing into your daily life. While just standing on one leg is a great way to begin, as you become more comfortable add in some movement to give your body the opportunity to respond and re-stabilize within an unstable environment. I love to explore some swings with my lifted leg, reaches with my arms, and even some hip hinges down towards the ground, all while balancing on one foot. Don’t be shy about using a wall or other stable surface for some support while you progressively increase your balance abilities over time.
Surprisingly enough, safely handling your fish while returning them to the water may actually leave you with all sorts of unexpected and unintentional mobility gains. Keep those rod tips lifting and your squats plenty low! Likewise, if you’re looking for motivation to work on some of your movement and mobility capacity while off of the water, becoming a more ethical and mindful angler seems to be as good a reason as any. Your joints and your fisheries will surely thank you.
The Top Ten Things that I Love about Fly Fishing(that have nothing to do with catching fish)
I think most anyone who’s spent a decent amount of time on the water will agree that at some point we realize that fly fishing is about so much more than catching fish. This topic has been the focal point of countless literary works over many decades; what we find while we’re out looking for fish on the fly is the realization that we’ve stepped into a depth of experience that’s rarely matched by other sports. Many shy away from even referring to fly angling as a sport, and will more often liken it to an expression and experience of lived art. As we become increasingly engaged with our medium, what tends to grow is the desire to slow down, become a more keen observer, and absorb the details of our ecosystem more thoroughly. The joy and exhilaration of connecting with a fish on the fly is unique and fantastic in and of itself. And how lucky are we in knowing that there’s so much more to this practice than the fishing alone? Following is a short list of the top ten things that I love about fly fishing that have nothing to do with catching fish…
1-Bird Watching: The scavenging, hunting, calling, mating, and swooping down to swipe a fish right out of the water. Spending time returning to the same water throughout the seasons has allowed for me to witness the process of many species of birds nesting and nurturing their young. Bald eagles have always been a favorite. What a spectacular piece of nature to bear witness to.
2-Foraging & Identifying Plants: I began foraging prior to my introduction to fly fishing, but needless to say the two effortlessly complement one another. Discovering and identifying edible/medicinal plants while out exploring fisheries is such a delight. Likewise, learning how to better identify more plants, trees, and wildflowers even without harvesting is an intricate layer to the experience of being outdoors.
3-Walking & Moving in Nature: The amount of evidence that points to the positive physical and psychological effects that accompany simply being in the outdoors is enormous. I became so enthralled with the biomechanics of fly angling and exploring these wild places that I created an entire mindful movement method devoted to it. It’s a fascinating subject, and one where there’s always room for more exploration and evolution while we discover what it means to move well in the outdoors.
4-Witnessing Bugs Hatch: I’m not sure that I ever noticed hatches taking place before I began fly fishing, and of course now they’re impossible not to see whether I’m out on a fishing excursion or not. What a neat and detailed process, to begin to understand the entire life-cycle of these insects as they relate to the seasons and varied ecosystems that we explore.
5-Watching Wildlife at Work: I love witnessing the progress of beaver dams, nests, dens, beehives and abandoned beds. Sharing space with countless creatures and species that call these environments home always means that there’s so much taking place and to be seen within any stream, lake, forest, and field.
6-Snack Breaks: And not just while on the water, but also within the ritual of carefully selecting and gathering the days tastes and treats, securely tucking them away in anticipation of a moment later to come. Whether alone or in the company of others, those times where we locate a good log to perch on while nibbling on a sandwich or pulling out our portable french press to make a fresh batch of coffee are always a special and integral part of the experience.
7-Observing the Change in Light: From sun-up to sundown, whether it’s a blue bird day or one that’s overcast with diffused light. The golden hours are always tough to beat, but the entire days sequence of light as well as the warmth that it produces impacts how we feel and the paths that we choose to wander.
8-Watching Fish Rise: The slow emerger nips, the aggressive terrestrial nabs, and of course those vertical acrobatic caddis fly launches. While it can be challenging to not immediately cast to rising fish, the skillful angler and observer understand the value of pausing first. Over time I’ve found that sitting down and watching rises with a beverage in hand can be just as satisfying as the fishing itself.
9-The Wide World of Aromas: The fresh pine needles, wildflowers, sagebrush, grasses, soil, and manure all have their own unique scents to be experienced and enjoyed. As we know, our sense of smell has the strongest ability to trigger both emotion and memories. I also find that intentionally tapping into my sense of smell within any given environment tends to have a particularly grounding effect.
10-The Water: Its color, temperature, speed, depth, and structure. I love the huge amount of variance from one body of water to the next, along with studying the seasonal shifts that take place. Again, there’s something particularly engaging about returning to the same water features over the span of time. It offers all sorts of insight into how our climate is shifting, and how it is that we may be impacting the health of our fisheries.
I fell in love with fly fishing precisely because of its richness. It truly is a feast for the senses, a 10 course meal perfectly paired in some of the most beautiful venues the earth has to offer. Consequently, I’ve also found that the more time that I’ve spent shifting my gaze towards these many other elements, the stronger angler that I’ve become. Whether or not you have a tendency to be incredibly focused or catching fish every time you’re out on the water, or you feel fairly neutral about the catching itself, there’s always ample opportunity to enrich your experience in these ecosystems by simply seeing what’s there, and becoming actively and enthusiastically engaged with the gift that is exploring the great outdoors with a fly rod in hand.
Enjoy.