Pain while hiking is common, whether during or after the walk. Who hasn't experienced knee pain on a descent at some point? Or intense fatigue and muscle soreness after a solid day of hiking? Or aching legs the morning after a long walk? While everyone experiences this to varying degrees, there are ways to limit — or almost entirely prevent — these issues: the right equipment and solid physical preparation will do most of the work when it comes to preventing pain while hiking. Read all our advice for looking after your body.
The importance of equipment in preventing leg pain and fatigue
They say a good craftsman needs good tools. The same goes for the hiker. Good equipment is everything. Not only will it improve your performance and comfort, it will also help protect you from the inevitable aches and pains that come with long days on foot.
Good footwear for walking
Choosing the right footwear for walking — especially on challenging terrain — is essential. You should always set out on the trails in quality hiking shoes, not trainers or other unsuitable footwear. Take the time to assess the cushioning, flexibility and durability of your pair: check out the key criteria for choosing good hiking shoes and invest in a pair that will last for years.
The right socks
The importance of socks in preventing tired legs and feet is all too often overlooked or ignored. Yet they are essential: they are the piece of kit closest to your foot, and your feet are the ones doing all the work every time you walk.
hiking socks matter both during and after the effort:
- During effort: they protect the foot and prevent hot spots and blisters. They also provide support that limits unwanted foot movement, reducing the risk of micro-injuries.
- After effort: compression socks are ideal for aiding recovery and avoiding the classic heavy-legs feeling after prolonged physical exertion. On a multi-day hike, wearing them for around an hour in the evening when you reach your accommodation will leave you in better shape for the days ahead.
Walk with hiking poles
hiking poles are no miracle cure, but if you know how to use them, you'll achieve a sure, smooth stride. Walking poles give you plenty of good reasons not to go without them when you decide to hike regularly. They also provide support that compensates for minor foot positioning errors.
Finally, hiking poles are essential for preventing knee pain on descents: they give you extra support that takes the strain off this joint and protects it from tendinitis and other inflammations that can lead to chronic pain.
If you want to know everything about hiking poles, check out our complete guide to walking poles.
Knee pain on descents: how to avoid it?
On a hike, descents can be particularly demanding on the knees. If pain appears, don't hesitate to take a break and refuel and rehydrate. Stretch your quadriceps by bringing your heel towards your glutes. Descending dynamically with small, jogging steps can also help relieve pressure on your knee.
hiking poles are also useful for reducing strain by engaging the upper body and taking the load off your thighs.
Adequate physical preparation to keep intense fatigue and muscle soreness in check
Like any sport, hiking requires a minimum of training and physical preparation. Just because it's "only walking" doesn't mean you can skip warm-ups and stretches and assume you're as fit as everyone else. Learning to manage fatigue on multi-day hikes demands real discipline and an almost impeccable lifestyle.
Training progressively to build good physical fitness
Many injuries stem from the temptation to do "too much" — too far, too hard, or too often. It's important to progress in your hiking practice in gradual, measured steps. Before tackling 40 km walks on uneven terrain, you need to build up through 10, 20, and 30 km outings first. This is essential for preparing your muscles and joints for sustained effort.
Furthermore, any break of 2 months should be followed by a gradual build-up phase, the length of which will depend on your previous experience.
Warming up to avoid muscle injuries on a hike
A proper warm-up should precede your walk. Setting off on steep terrain without warming up your engine is simply not an option!
Even for a relatively easy hike with no technical difficulties, take the time to warm up for at least a quarter of an hour before setting off. Warm-ups are essential for loosening you up and become even more important towards the end of the day, when the risk of injury is slightly higher.
Stretching after a hike
Stretching after a hike is important for preventing muscle soreness in the evening or the following morning. It will also work your tendons gently, keeping them supple without any jarring or sudden movements.
Another benefit of stretching after a hike is avoiding that heavy-legs feeling and muscle aches. By flushing toxins from your muscles and staying well-hydrated after the effort, you'll ensure lighter, far less painful legs after your time on the trails!
