Preventing injuries whilst hiking

Injuries are one of the most common reasons hikes get cut short, often derailing a trip you’ve spent months planning. The good news is that many injuries are preventable. However, as with a lot of things, good preparation goes a long way and is key to preventing injuries.

In this guide, we will share some practical strategies to minimise injury risk when hiking. Whilst it is impossible to eliminate all the risks associated with the outdoors, taking the right precautions can significantly reduce your chances of getting hurt.

Managing load

To lessen the risk of injury or overexertion, it is essential to increase your ramp load slowly and gradually. There are two main variables to consider in this context: the total distance walked in a day and the total distance descended.

Hiking isn’t just about the total hours or kilometers covered. Other factors, such as steep or uneven terrain, poor trail quality, road surfaces, temperature, and hydration, all contribute to the physical demands of a hike. Descents, in particular, are a critical factor as they can place significant strain on your knees. Being mindful of these details and adjusting your starting expectations can help you walk safely.

Footwear

We recommend replacing your footwear every 600km or so. The foam in shoes tends to wear out faster than the tread or the upper. When this happens, their ability to absorb impact is reduced. This means that instead of the foam cushioning your steps, the impact is transferred directly to your body, increasing the risk of strain or injury. Moreover, foam compression is rarely uniform, which can cause you to walk on a constant inward or outward slope, leading to additional discomfort over time.

When choosing hiking shoes, lightweight models can help prevent muscle fatigue and reduce the likelihood of tripping. Some lightweight shoes feature additional foam for cushioning; however, it is important to strike the right balance as too much foam can make the shoes unstable (especially in off track terrain).

We find that a stack height of 30-35mm is a good balance for general hiking. For off-track walking, we prefer a stack height of less than 30mm, as it provides better stability on uneven terrain.

Nutrition

Good nutrition is crucial to prevent malnourishment. Improper nutrition can lead to fatigue, which means you are more likely to trip and hurt yourself. Additionally, it can slow muscle recovery making your body more prone to overuse injuries like stress fractures.

To prevent these issues, we like to ensure a high carb intake. Carbohydrates are the body’s primary energy source during hiking. A high carb intake is essential to prevent muscle strain, as low carb availability can impair muscle function, increasing recovery time and injury risk. Protein also plays a very important role in muscle recovery, and healthy fats help give us sustained energy whilst boosting our caloric intake.

A good example of a food that balances carbs, protein, and healthy fats is a meal replacement powder. This shake is a great nutrition source when attempting FKTs or month-long hike. This is not something we would typically take on most trips but is a great way to stay on top of nutrition on extended hikes.

Massage

Most hiking injuries are caused by tight muscles. A good massage can help reduce this tightness and improve blood flow. Before the hike, a massage increases tissue elasticity and enhances flexibility, preparing your muscles for the physical demands ahead. During the hike, massaging at rest stops can relieve tension, reduce soreness, and support recovery. A small cork ball is particularly useful for rolling out your feet or other muscles, and is something we take on every trip.

Reducing pack weight

Carrying less weight reduces the strain on your body, which in turn lowers the risk of fatigue and overuse injuries. It is especially important for preventing knee injuries (common among hikers who carry heavy packs).

To reduce your pack weight, it is important to plan ahead. Aim for frequent food drops and use various resupply options along your route to reduce your food carry. You can also make small changes, like swapping heavy water bottles for lighter disposable ones.

For more tips on reducing your pack weight and recommendations for specific ultralight gear we use, check out our AAWT ultralight gear list for solo hikers.

Trekking poles

Trekking poles reduce pressure on your legs and engage your upper arm muscles to help you move along the trail or up steep inclines. This helps reduce joint strain, prevent overuse injuries, and alleviate muscle fatigue in your lower body.

Trekking poles are also useful for maintaining balance on technical terrain, where slippery, uneven ground or obstacles can challenge your stability.

We particularly like Leki poles, which use a glove system. However, poles with traditional straps are still effective for generating propelling power.

Rest or easy days

If you feel it’s necessary, easy or rest days are an excellent way for your body to recover from the miles you’ve been hiking. This is especially important for your nervous system, which is one of the main drivers of fatigue in ultra-endurance sports—hiking included.

Conclusion

Look after yourself! Getting injured is never ideal. Adopting practical strategies such as wearing the right footwear, maintaining proper nutrition, using trekking poles, and allowing for rest days can all work together to protect your body from overuse and strain.

Remember, it is always better to stay 10% below your limit than to push yourself just 1% beyond it. Even small niggles can take a surprisingly long time to heal, so it is wise to err on the side of caution.