Prevent Common Hiking Injuries

September 15, 2022

By Jessica Ocampo, PT, DPT

Throughout the year, California offers many exciting hiking trails to explore. While on the trail, common hiking injuries are often caused by improper hiking attire or insufficient strength.

Below are ways to prevent pain before you go on your next hike:

Combating Ankle & Foot Pain

Ankle sprains, blisters, and pain at the bottom of your foot are common symptoms of improper shoe and sock wear.

Wearing Proper Shoes

You will want to wear a hiking shoe that provides enough arch support and ankle stability. Your shoe should fit snug but not too tight where you cannot wiggle your toes. A good tip is to try on shoes at the end of the day. Your feet are normally more swollen at the end of the day compared to the morning. For more tips on wearing the correct hiking shoes, click here.

Wearing Proper Socks

When hiking, you want to wear synthetic socks rather than cotton. Synthetic socks are more sweat-resistant. Depending on the weather, a thicker sock can provide warmth and a cushion. However, keep in mind the thicker the sock the more likely it can cause you to sweat and put your feet at a greater risk of getting a blister. The height of the sock should be higher than your shoe to prevent abrasions on your skin.

Achy knees are a common symptom felt when walking down a hill. Your knees absorb a lot of force with each step. The key to reducing knee pain is to strengthen the muscles surrounding the knee. It is also important to stretch your legs before your hike to loosen your muscles and prevent injury. You will also want to stretch after your hike to loosen your muscles and prevent muscle soreness. Below are exercises that you can perform before and after your hike to combat knee pain:

To prevent low back pain while wearing a backpack, you must wear your backpack properly. A properly fitted backpack is one that matches your torso height.

When you bend your neck forward a bony prominence protrudes out where your neck meets your shoulders. This is the top of your torso and is known as the C7 vertebrae. Now, find to the top of your hip bones (iliac crest) by placing your hands with the index fingers facing forward and the thumbs facing down and behind you. This is the bottom of your torso. Have a friend measure from the top to the bottom of your torso.

Backpacks that offer sternum straps and hip belts are most beneficial at securing and dispersing the load evenly.

Staying Hydrated

While you are on your next hike, remember to rehydrate and eat at least a 100-calorie carb (Kind bars or gels) every hour to prevent dehydration and altitude sickness.

Also, don’t forget to stretch your calves after hiking! Stretching your legs before and after a hike can prevent tightness and cramping.

If you have any pain after a hike, please contact Coury & Buehler Physical Therapy to schedule an appointment with one of our physical therapists to get you back to being pain-free! HAPPY TRAILS!!

References: https://www.rei.com/learn/expert-advice/hiking-boots.html, https://www.rei.com/learn/expert-advice/backpacking-socks.html, https://www.rei.com/learn/expert-advice/trekking-poles-hiking-staffs.html, https://www.rei.com/learn/expert-advice/backpacks-adjusting-fit.html

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Jessica Ocampo, PT, DPT

Jessica values spending time with her family and friends. In her spare time, she loves to hike, run, play volleyball, watch baseball, cook or explore a new restaurant, watch movies, and play board games.

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