Hiking Without Injuries: Advice From a Physiotherapist

Autumn, the Ideal Season for Hiking

With the arrival of autumn, the mountains regain their calm. Temperatures become milder, the forests turn vibrant with color, and many people take the opportunity to enjoy a hike—whether for a weekend or just a few hours—soaking up the low sun and the restored serenity.

Hiking seems accessible to everyone, almost effortless: following a marked path, breathing deeply, admiring beautiful landscapes. Yet behind this peaceful image lies a reality physiotherapists know well. This activity, perceived as “gentle,” regularly leads to tendinitis, muscle pain, and sprains—injuries that are avoidable with a bit of preparation.

When a Walk Becomes an Effort

Because hiking is not “just walking.” The repetition of steps, the elevation gain, the weight of a backpack, and the often extended duration place significant demands on muscles, tendons, and joints. Risks increase with age, a sedentary lifestyle, or when hiking is limited to holiday periods.

This is something regularly observed by Sandrine Wehrly, AGP physiotherapist at the Physio Jussy clinic near Geneva. Passionate about the mountains, she combines personal practice with twenty years of professional experience, including seven at the Clinique de la Colline. Her hiking patients often present the same diagnoses:

• Achilles tendonitis,
• gluteal pain linked to piriformis syndrome,
• shin splints,
• ankle sprains,
• and, of course, traumas following a fall.

“We tend to underestimate the mechanical impact of walking on varied terrain,” she points out.

Stretching and Strengthening: The Keys to Prevention

For Ms. Wehrly, prevention rests on three simple principles: hydration, gradual progression, and regular conditioning.

“A specific warm-up is not essential: simply starting the hike slowly is enough. But stretching afterward—and sometimes even during the hike—is crucial.”

The priority muscle groups to stretch are:

• calves,
• hamstrings,
• quadriceps,
• anterior tibialis,
• gluteals.

On the strengthening side, she recommends targeting:

• the deep gluteals, key stabilizers,
• quadriceps/hamstring co-contractions, which improve joint stability.

These exercises, she emphasizes, don’t require sophisticated equipment—just a few minutes of regular practice can significantly reduce the risk of injury.

The Decisive Role of Footwear

While physical preparation is essential, equipment also plays a major role. Many hikers still set off into the mountains wearing sneakers or city shoes—too flexible and poorly adapted to uneven terrain.

“Shoes stabilize the ankle and distribute weight correctly, which helps prevent plantar fasciitis,” notes Ms. Wehrly.

A thoughtful choice not only reduces mechanical stress but also extends the pleasure of hiking—without unnecessary pain.

For Occasional Hikers

And what about those who only lace up their hiking boots once a year, during holidays? Ms. Wehrly advises a progressive approach:

“Ideally, you should walk regularly throughout the year, both on flat ground and uphill, to maintain cardio-muscular conditioning. But even just a few weeks before a long hike, starting again with short distances is already beneficial.”

A preventive consultation with a physiotherapist can also be useful: one or two sessions are often enough to set up a personalized stretching and strengthening program.

Preparation That’s Useful… Even for Winter

Hiking is not just a simple stroll—it is a complete discipline, beneficial for breathing, strength, and balance. When done properly, it becomes a powerful ally for health. Poorly anticipated, it can instead lead to pain and frustration.

In autumn, hiking offers another unexpected advantage: preparing the body for ski season. Ascents, descents, and varied terrain act as discreet yet effective training for joints and muscles, helping skiers arrive on the slopes in better shape.

“With a minimum of preparation and attention, hiking remains a safe pleasure, accessible to everyone.”

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This article was originally written in French. The English version has been translated for international readers.