What’s your hiking motivation? Some people hike to connect with nature. Others seek out the awe-inspiring views of the Inland Northwest. And others hike to get that perfect selfie for their next social media post.
No matter your motivation, a successful hike is about more than reaching your destination. It’s also about meeting—and exceeding—a physical challenge while keeping yourself in shape. While hiking has plenty of health benefits, it also has its potential dangers, from injuries on the trail to unexpected wildlife encounters.
The orthopedic and sports medicine experts affiliated with Northwest Specialty Hospital want you to stay safe on the trails this spring. Let’s explore the most common hiking injuries and unpack tips to help you plan for a happy and healthy hike.
Most common hiking injuries
Injuries to the knee, foot, and ankle are among those seen most often by our orthopedic teams, including:
- Blisters on the feet, often caused by ill-fitting shoes and socks.
- Pain around the knee or heel. Patellar tendonitis (also called jumper’s knee) causes pain, inflammation, and swelling at the front of the knee. Achilles tendonitis causes the same symptoms in the back of the lower leg. These injuries typically result from overuse of either joint.
- Torn meniscus. This knee injury can occur when a hiker twists their upper leg while their foot is planted and their knee is bent. Pain is the most common symptom.
- Hiker’s knee, also called patellofemoral pain syndrome, or PFPS, which typically causes pain in the front of the knee. Like patellar tendonitis, hiker’s knee is an overuse injury.
Other common hiking injuries include cuts and scrapes, sunburn, and conditions related to dehydration, such as heat exhaustion or heat stroke.
Hiking safety guide: 9 tips for safe hiking in North Idaho
Staying safe on the trail takes preparation and practice. Use these 9 practical tips to make the most of your hike, whether you’re exploring Snow Creek Falls, traversing the Brickel Creek Trail or walking the Trail of the Coeur d’Alenes.
1. Consult with your doctor
Before you begin to hike, you want to make sure that your body is trail-ready. Start by talking with your primary care provider. Your doctor will evaluate your overall wellness and identify any risk factors—like prior orthopedic injuries or conditions like asthma or heart disease—that may impact your hike. Then, your doctor will give you personalized recommendations, such as exercises that can help prepare you for what you’ll experience on the trail.
2. Plan for a healthy hike
Assemble your must-have items, including sunscreen, water, snacks, bear spray, bug repellant, a flashlight, and a small first-aid kit. Keep your backpack properly stocked but also as lightweight as possible to reduce strain on your knees, hips, ankles, and spine. Map out your trail. Always bring your phone with you, along with a compass and a paper map should you lose your cell signal on your hike. Check the day’s weather forecast and dress in layers, as temperatures can vary greatly throughout the day. Tell a friend or loved one that you’re going on a hike, and always hike in a group.
3. Choose the right footwear
Sturdy and supportive footwear will reduce the risk of foot blisters and protect your ankles from sprains. For short hikes, well-fitting, water-resistant trail shoes with deep tread and good traction are recommended. For longer hikes, choose hiking boots that provide support above the ankle. Seek shoes or boots with proper arch support. Wear moisture-wicking socks.
4. Warm up before you hit the trail
Warm-up stretches help increase blood flow to your muscles and enhance your flexibility. Consider warm-up exercises like leg swings and lateral lunges. Also, if you regularly take longer hikes, ask your doctor about strength training exercises, such as squats or leg presses, that can condition your legs for hiking season.
5. Use trekking poles
Trekking poles will distribute your weight evenly as you traverse rocky or uneven terrain, especially during descents. They’re especially important for people with a history of leg, back, foot, or ankle pain. Adjust the poles to your height and maintain proper form while using them by keeping your knees bent slightly and centering your weight over your feet.
6. Watch your step
Slip-and-fall injuries are common during hikes. Avoid them by taking small, controlled steps. Stay on marked trails. Pay attention to the terrain. Step carefully on rocky or wet paths. And never run or jump downhill.
7. Pace yourself
Pace yourself so you feel as strong at the end of your hike as you do at the beginning. Start slowly so your joints can adjust to the terrain. If you’ve never hiked before, try shorter hikes and build your way up to longer ones. Plan to take breaks every 20 to 30 minutes to stretch and refresh. Drink water before and during your hike to avoid dehydration, which can lead to muscle cramps.
8. Listen to your body
Recognize the signs of fatigue and discomfort. Don’t try to push through hip, knee, ankle, or foot pain. Instead, turn around and head back to your starting point.
9. Prepare for the unexpected
If you suffer an injury on the trail, sit or lie down. Call 911. If cell service isn’t available, send someone in your group to get help. Use a sturdy branch as a crutch if needed. And if you run into a snake, bear or other animal on your hike, remain calm, slowly back away, and give the animal plenty of space to escape. Use your bear spray if needed.
Where to find care for hiking injuries in North Idaho
The steps you take after a hike can be just as important as those you take on the trail. If you notice stiffness, aches or pains in the days following a hike—or if you experience a hiking injury—it’s wise to get evaluated by a doctor.
Northwest Specialty Hospital is affiliated with some of the best orthopedic surgeons and sports medicine physicians in the Inland Northwest. Our experts can evaluate your pain, treat any hiking related injuries, and help you regain your strength. We will only recommend surgery if it’s absolutely necessary.