Trail Troubles: 3 Hiking Injuries and How to Sidestep Them
Thinking of taking a hike this summer? Hitting the trails is a fantastic way to reconnect with nature, get some exercise, and enjoy the fresh air. But even the most seasoned trekker can encounter unexpected challenges – and sometimes, challenges come in the form of injuries. Ouch!
Podiatry Care, PC and the Heel Pain Center is here to help. In the following blog, we’ll explore the four most common hiking injuries and equip you with tips to avoid them, turning your next trek into a triumphant one!
Twisted Terrain and Ankle Sprains
An uneven step, a hidden root – a misstep on the trail can lead to a classic ankle sprain. This occurs when the ligaments that support your ankle joint get stretched or torn beyond their normal range of motion. The result? Pain, swelling, and difficulty putting weight on your foot.
Prevention: Before you lace up, stretch thoroughly, focusing on your calves and ankles. Wear supportive hiking boots with good ankle coverage, and consider using trekking poles for additional balance on uneven terrain.
Uphill Acceleration? Achilles Tendinitis
This overuse injury occurs when the Achilles tendon, which connects your calf muscle to your heel bone, becomes inflamed due to repetitive stress. Hiking uphill or increasing your mileage too quickly can be culprits.
Prevention: Gradually increase the distance and intensity of your hikes to allow your tendons to adapt. Choose appropriate footwear with good shock absorption.
Uneven Surfaces = Plantar Fasciitis
This condition involves inflammation of the plantar fascia, a band of tissue that runs along the bottom of your foot and supports the arch. Hiking on uneven surfaces can aggravate this condition, leading to stabbing pain in your heel.
Prevention: Maintain a healthy weight to reduce stress on your feet. Invest in supportive hiking boots with good arch support, too!
Tripped up on the trail? We’re here to help!
At Podiatry Care, PC, and the Heel Pain Center, we treat a wide variety of foot and ankle ailments. Dr. Charlotte George, Dr. Matthew Tschudy, Dr. Rebecca Wiesner, Dr. Kristen Winters, Dr. Laura Vander Poel, and the rest of our team are dedicated to helping our Hartford County patients. To schedule an appointment at our Enfield location, call (860) 741-3041; for an appointment at our South Windsor location, call (860) 644-6525.