Hiking Injury

Injured from a hike? Manage your pain and return to what you love with Restore Physiotherapy.

Get back on the trail

Hiking is a highly physical sport that commonly results in injuries due to poor load management, muddy and wet trails, and inadequate preparation for the hike. Our team can help you get back on the trail with a thorough injury management and therapy plan.

For decades, we’ve worked with many hikers in Victoria, from Melbourne’s weekend warrior hikers to park and trail runners and 100+ km multi-day hikers. Whether you’re a professional sports athlete or a casual weekend hiker, our team offers a personalised rehabilitation and strengthening plan tailored to your goal.

We treat the following hiking injuries

Sprained ankles from uneven terrain

Achilles injuries from repetitive strain, uphill hikes or poor footwear

Knee pain from prolonged uphill or downhill walking

Shin splints from repetitive impact on hard ground or poor footwear

Lower back pain
from carrying heavy packs

Weak core

General muscle
strains of the lower limbs

Hiking injury management for older hikers

Hiking can be both a rewarding and demanding activity, especially for older hikers. Our expert physiotherapy team helps older hikers move safely and prevent further injuries. This includes evaluating core stability, glute and quad strength, lower back and hip mobility, as well as balance and proprioception.

Our guidance also includes footwear education, managing load when carrying a backpack, and emphasising the importance of structured rest and recovery during and after hikes. By identifying any weaknesses or limitations, we help older hikers reduce the risk of injury and move with more confidence.

Your journey at Restore Physiotherapy: Hiking case study

Hiking case study

Scenario

A 46-year-old avid hiker came to our team with persistent knee pain that had developed over time, limiting his ability to complete long-distance hikes. Despite his passion for hiking, he hadn’t done any formal strength or gym training since his early 20s. The hiker also suffered from patellofemoral joint dysfunction, a common condition that can worsen with prolonged downhill walking and poor lower limb strength.

Solution

We developed a tailored rehabilitation plan focused on building glute and quadriceps strength, alongside core stability and overall functional training to support knee mechanics. The program was progressive, starting with controlled movements and gradually building in resistance and complexity as his body adapted.

Results

After just eight weeks, the client reported feeling significantly stronger, with his knee pain no longer limiting his hiking activities. Within another 2–3 months of consistent strength training, he was able to hike longer distances and at a faster pace than he had before the injury.

Frequently asked questions

What preventative advice do you give hikers preparing for long trails or multi-day hikes?

Preparation is key to injury prevention. Choose supportive, terrain-appropriate footwear and break it in well ahead of time, ideally several weeks before your hike. We also recommend starting a structured training plan at least 4 to 6 weeks in advance, gradually increasing your walking distance to match the demands of your track.

Train as per your hiking plan: with your backpack and poles. Strength training for the legs, core, and glutes is highly recommended to build resilience. During the hike, don’t forget to prioritise your hydration, nutrition, and get adequate rest. Most injuries we see usually happen when hikers are fatigued.

Lastly, always cool down and monitor your body if needed, and don’t push through significant pain. Small issues can quickly escalate into bigger problems without rest and recovery.

Have you helped patients prepare for specific hiking trails?

Yes, we’ve supported many hikers in preparing for international and local tracks. Some of the international hikes our patients have done include the Camino Trail in Spain, the Inca Trail in Peru, the W Trek in Patagonia, and scenic routes like the Amalfi Coast in Italy and the Cotswolds in England.

Locally, we’ve helped individuals prepare for the Overland Track in Tasmania, the Cape to Cape in Western Australia, and the South Coast Walk in Victoria.

What are the most common hiking-related injuries, and how do you treat them?

We commonly see knee pain, hip issues, foot and ankle conditions, and lower back pain.

Knees: Managed with targeted stretching and strengthening of the quads, glutes, hamstrings, and ITB. Taping and load management may also help.
Hips: We address hip issues by strengthening the glutes and core, stretching tight hip flexors, and sometimes modifying gait patterns with the help of walking poles.
Feet/Ankles: We do balance training, strength work, educating on proper footwear, and sometimes ankle taping to help prevent recurring issues.
Lower Back: Core and lower limb strength are key to preventing lower back pain, as well as ensuring the hiking pack fits well.

How do you assess a hiker’s movement, gait, or loading patterns in the clinic?

Our assessment includes a detailed gait analysis, both barefoot and in the hiking footwear our client uses. We examine how they walk on flat ground and how they handle stairs, which often simulate the inclines and declines of hiking trails. This allows us to spot strength or control imbalances.

If needed, we record and slow down their gait video to give us a detailed biomechanical review. We also encourage hikers to bring in their poles and backpacks so we can assess their impact on posture and movement.