How to Prevent Injury While Hiking
As a Physical Therapist, year after year I see an uptick in clients with hiking-related injuries in the spring and early summer. Why? Because very few people take the necessary preseason and early-season steps to set themselves up for success. It is essential to have a robust preseason strength and conditioning program where you can introduce hiking-specific demands to your muscles, tendons, and joints in a controlled, graded manner. Think of this as “fortifying” the areas that tend to be vulnerable to injury while hiking.
Introduce the following exercises 3 times per week for 3-4 weeks prior to your first hike of the season for injury prevention!
1. Decline Goblet Squat
How to perform:
- Start by standing with your feet slightly wider than hip width apart on a slight downward slope.
- Hold a weight at your chest (this can either be a dumbbell as shown, or a kettlebell/weighted ball).
- Slowly lower yourself into a squat position, keeping your chest upright and your heels on the ground.
- Return to the starting position and repeat.
Dosing:
- Perform 3 rounds of 12-15 reps.
2. Bulgarian Split Squat
How to perform:
- Start by placing one foot on a chair or bench behind you as shown with your full weight on the front leg. Slowly lower yourself into a lunge position and return to standing.
- Make sure your trunk is leaned slightly forward as you do this. That will add a little more challenge to your glutes.
- Also, make sure your kneecap is tracking over your outside toes throughout the movement (don’t allow it to cave in!).
- For added challenge: Hold a weight in the hand opposite your front leg.
Dosing:
- Perform 3 rounds of 10-12 reps.
3. Step Ups
How to perform:
- Start by placing one foot on an 8-10 inch step in front of you.
- Before you step up, shift your weight forward so all of your weight is stacked over the foot on the step (This prevents “cheating” by pushing too much off the back leg)
- Once your weight is loaded, raise your body up onto the step.
- At the top, stand tall with a squeeze of your quad and glute.
- Slowly lower yourself to the starting position and repeat.
- For added challenge: Hold a weight in the hand opposite the leg that is on the step.
Dosing:
- Perform 3 rounds of 15-20 reps
4. Lateral Heel Taps
How to perform:
- Start by standing one leg on the edge of a 6-8 inch step with your opposite leg hovering off.
- Slowly lower your center of gravity until the heel of the floating leg makes contact with the floor. Once your heel touches the floor, immediately raise yourself back up to the starting position (ie. “Tap” and return to standing. Do not fully transfer your weight to your floating leg).
- Make sure your hips stay level and your kneecap is tracking over your outside toes throughout the movement.
- For added challenge: Hold a weight in the hand opposite the leg on the step.
Dosing:
- Perform 3 rounds of 10 reps
5. Forward Heel Taps
How to perform:
- Start by standing one leg on the front edge of a 6-8 inch step with your opposite leg hovering off in front of you.
- Slowly lower your center of gravity until the heel of the floating leg makes contact with the floor in front of the step. Once your heel touches the floor, immediately raise yourself back up to the starting position (ie. “Tap” and return to standing. Do not fully transfer your weight to your floating leg).
- Make sure your kneecap is tracking over your outside toes throughout the movement.
- For added challenge: Hold a weight at your chest in front of you.
Dosing:
- Perform 3 rounds of 8-10 reps.
6. Reverse Nordic Curls
How to perform:
- Begin by kneeling on a soft surface with a foam roller under your ankles as shown.
- Keep your hips straight and slowly lean your shoulders back.
- Lean only as far back as you can keep your hips straight and return to the starting position.
- For added challenge: Hold a weight at your chest in front of you.
Dosing:
- Perform 3 rounds of 8-10 reps.
If you have struggled with hiking-related injuries in the past, or if you simply want to prevent an injury in the first place, but need a little more guidance, click below to schedule a free 15-minute Discovery Visit with our Doctor of Physical Therapy. We will discuss your concerns, injury history, and goals to determine if Physical Therapy is appropriate for you!
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