Trekking & Hiking the Healthy Way

May 24, 2018 | By | Reply

You Can Do It, We Are Here To Help You


Every year many aspiring individuals wanting to explore nature or to challenge themselves embark upon treks and hikes; the experience as a whole is the most fulfilling and enriching and to top that the sense of achievement to reach the summit makes anyone forget the aches and pains endured to reach there. For the most fulfilling trekking experience here is a guide which can help make the trek a little easier when it comes to enduring physical pain.
Most Common Hiking Injuries

  • Knee pain
  • Back pain
  • Foot pain
  • Lower leg pain

Knee pain: Knee pain is a very common sight among trekkers. This type of knee pain is referred to as hiker’s knee. It is caused by excessive strain or overuse of your knees, which may result in pain around your knee cap. It usually arises after long hours of trekking and is intensified when trekking downhill.

Back pain: Lower back pain during and following running, walking, lifting, and other upright activity is usually from allowing the lower spine to over arch. It is due to bad posture, which can be occurs due to carrying of backpack etc

Foot pain: Foot pain can occur because of blisters or due to improper footwear alignment. In many cases though, the prime suspect could be your footwear. If you find yourself getting sore feet when hiking, it could be that your boots aren’t a good fit. Now, there is a whole host of possibilities as to why this may be. Your hiking insoles could not be the right match for your feet for example. If you have a high arch but you are wearing flat and wide boots, it’s likely you will feel discomfort and potentially pain at some point.

Lower leg pain: This one usually comes in two forms, the first being stiff calf muscles which can lead to pain, the second being pain in your shins, typically experienced more by runners but similar problems can occur while hiking.

These issues not only affect a novice hiker/ trekker but even the most experienced one.


To help a trekker avoid the above problems, a physiotherapist will make a detailed assessment about the trek a person are pursuing and the level of fitness he/she has and plan a specific program to help them prepare for the trek.

We here at PHYSIOREHAB plan a specialised program curtailing the requirements of a trekker and/ or a hiker and keeping in mind all the common problems a person is bound to face when hiking/trekking. The two main areas of fitness to look for when a person plans to trek are-

  • Core strengthening exercises
  • Leg strengthening exercises
  • Endurance training


Core-strength exercises work on the vital supporting  muscles, including your abdominal muscles, back muscles and the muscles around the pelvis. A well balanced core muscles make it easier to do many physical activities ,improves posture,manage high loading activities.Our CORE MUSCLES are the powerhouse of the body

art_trekking-hiking-healthy-way-02 art_trekking-hiking-healthy-way-03


Leg strength will be key for your trek so in addition to walking training which will strengthen your legs, try and include either exercises such as squats, or lunges with correct form

art_trekking-hiking-healthy-way-04 art_trekking-hiking-healthy-way-05


Endurance refers to your ability to exert yourself over a period of time. A high level of endurance also refers to your ability withstand stress, pain, and fatigue. Endurance is also directly related to your heart ,lung capacity and muscular health and your ability to complete any aerobic or anaerobic exercise.

When it comes to improper insoles, we, at PHYSIOREHAB, do a detailed assessment for the foot alignment and provide insoles suitable for that particular individual.

We are here to make your experience of reaching the summit the most memorable one. Happy trekking!

Physiorehabs team of specialist physios provide their expertise and train you on advance equipments to embark on this amazing journey

Tags: , , ,

Category: Articles

Leave a Reply