Pain when hiking: how to prevent it?

Aches and pains during hiking are common, whether during the walk itself or afterwards. Who hasn't felt knee pain on a descent at some point? Or intense fatigue and muscle soreness after a great day of hiking? Or heavy, 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 pain prevention on hiking trips. Check out all our tips for keeping your body in good shape.

The importance of equipment in preventing leg pain and aches

They say a good craftsman needs good tools. The same applies to the hiker. You need the right kit. Not only will you perform better and feel more comfortable, but you'll also protect yourself from the inevitable aches and pains that come with walking.

Good shoes for walking

It's important to choose appropriate, well-suited shoes for walking, especially on difficult terrain. You should always head out on the trails with quality hiking shoes and not trainers or other unsuitable shoes. Take the time to assess the cushioning your pair offers, its flexibility and durability — explore the key criteria for choosing good hiking shoes and get yourself a pair that will last for years.

The right socks

Theimportance of socks for preventing leg and foot fatigue is very often overlooked or ignored. Yet they are essential: they are the piece of kit closest to your foot, and your feet are what make contact with the ground with every step you take while hiking. The hiking socks can be significant during and after exertion:

• During exertion: they protect your feet and prevent hot spots and blisters. They also provide support that prevents unwanted foot movement and the micro-injuries that come with it.
• After exertion: compression socks are ideal for promoting good recovery and preventing the classic heavy-legs feeling after prolonged physical effort. On a multi-day hiking trip, wearing them for around an hour in the evening after reaching camp will help you feel better on the days that follow.

Walk with hiking poles

The hiking poles are not a miracle solution, but if you know how to use them, you'll achieve a sure and smooth stride. Trekking poles: plenty of good reasons not to go without them when you decide to hike regularly. You'll also get support that compensates for any incorrect foot positioning. Finally, poles are essential in hiking for preventing knee pain on descents: they provide 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 trekking poles.

Knee pain on descents: how to avoid it?

On a hiking descent, your knees can take a real beating. If pain appears, don't hesitate to take a break, eat something, and rehydrate. Stretch your quadriceps by pulling your heel towards your glutes. Descending dynamically with a light trot and small steps can also help relieve knee pain. Hiking poles are also useful for reducing the strain on your knees by engaging the upper body and taking the load off your thighs.

Adequate physical preparation to avoid excessive fatigue and muscle soreness

Like any physical activity, hiking requires a minimum of training and physical preparation. Just because it's "only walking" doesn't mean you should skip warm-ups and stretches. Learning to managing fatigue on hiking trips over several days requires strict discipline and an almost impeccable lifestyle.

Training progressively to build good physical condition

Many injuries come from pushing yourself too hard — too far, too tough, or too often. It's important to progress in your hiking practice with gradual, measured steps. Before tackling 40 km walks on uneven terrain, you need to work up through 10, 20, and 30 km outings first. This is essential for preparing your muscles and joints for prolonged effort. In addition, any break of 2 months or more should be followed by a progression phase, the length of which depends on your previous experience.

Warming up to prevent muscle injuries while hiking

A proper warm-up should precede your walk. Heading out on steep trails without warming up your engine is simply not an option! Even for a relatively easy hiking trip with no technical challenges, take at least fifteen minutes to warm up before you set off. It's essential for building some flexibility and becomes even more important towards the end of the day when the risk of injury is slightly higher.

 

Stretching after hiking

Stretching after a hiking trip is important for preventing muscle soreness in the evening or the following morning. It also works your tendons by gently putting them through their range of motion, without shocks or sudden jolts. Another benefit of stretching after hiking is avoiding the heavy-legs feeling and muscle stiffness. By flushing toxins from your muscles and staying consistently well-hydrated after exertion, you'll ensure your legs feel more lightweight and noticeably less painful after your time on the trails!