Physical Therapist Shares Essential Tips for Injury-Free Hiking

Hiking, while rewarding, can be demanding on the body, leading to various physical issues from minor aches to significant injuries. To mitigate these challenges and ensure a more enjoyable, sustained outdoor experience, integrating preventative measures into one's routine is crucial. Dr. Morgan Brosnihan, a distinguished physical therapist and a dedicated thru-hiker, has dedicated her expertise to helping thousands of backpackers remain strong and healthy on the trails. Her unique mobile and telehealth practice, Blaze Physio, operates directly from her van, allowing her to reach long-distance hikers along the Pacific Crest Trail (PCT). Since 2022, Dr. Brosnihan has followed the PCT bubble, providing on-the-spot consultations and treatments for common hiking ailments. Through her extensive experience, having assisted over 2,000 hikers to collectively cover more than a million miles, she has identified six key practices that she believes every hiker should adopt to prevent injuries and optimize their performance.

Enhancing Your Hiking Longevity: Insights from a Physical Therapist

Dr. Morgan Brosnihan’s journey with Blaze Physio highlights a proactive approach to hiker well-being. Her recommendations stem from direct observation and treatment of a wide array of injuries among thru-hikers. First, she stresses the importance of ankle mobility. Many people exhibit limited ankle flexibility in their daily lives, which becomes a significant hindrance on rugged trails. This can lead to inefficient gait patterns and compensatory movements, potentially causing plantar fasciitis, Achilles tendon issues, and pain in the knees and hips. Simple ankle mobilization exercises, such as a half-kneeling drive with the knee over the big toe, and controlled heel raises from an elevated surface, are vital for improving this often-neglected area. Dr. Brosnihan advises stopping immediately if any pinching sensation occurs during these exercises.

Next, she emphasizes hip extension and strength, noting that while many believe stretching is the cure for hip tightness, stability is often the missing component. Weakness in the hips can manifest as tightness, making strengthening exercises more beneficial than mere stretching. The side plank clam is a highly effective exercise she recommends. This movement, performed by lying on one's side with stacked knees and lifting the hips while opening the knees in a clamshell motion, strengthens the hip muscles, improving both stability and mobility without rotating the pelvis backward.

A cornerstone of Dr. Brosnihan’s advice is weight training. She asserts that bodyweight exercises alone are insufficient for building the necessary injury resistance, bone density, and overall strength required for sustained outdoor activities. Incorporating external loads, heavier than a typical loaded backpack, into a twice-weekly regimen helps to strengthen tendons and bones, significantly reducing the risk of joint problems and fractures. She highlights that the muscles in our feet and ankles can endure forces up to eight times our body weight during walking or running, underscoring the need for substantial strength development. Compound movements such as lunges, step-ups, squats, and deadlifts, performed for three sets of eight to twelve challenging repetitions, are ideal.

Another often-overlooked aspect is toe splay. Modern footwear often restricts natural toe movement, negatively impacting foot strength and stability, especially on uneven terrain. Dr. Brosnihan compares the feeling to doing a push-up with fingers together, advocating for toe spacers to gradually improve foot strength and toe mobility. Starting with wearing spacers during relaxation and progressing to wearing them during exercise and hikes can be highly beneficial. Additionally, she advises hikers to choose footwear with a wide toe box, like the Altra Lone Peak, for both hiking and daily wear, and to include barefoot workouts to further strengthen foot muscles.

Finally, Dr. Brosnihan stresses the critical role of recovery. She contends that the effectiveness of any physical loading activity is directly tied to the quality of recovery. Adequate sleep, hydration, and nutrition are paramount, often more so than stretching alone. Neglecting these fundamental aspects of recovery will diminish the benefits of even the most rigorous training. Consistency is her ultimate keyword; even small, regular efforts can lead to immense benefits over time. For those preparing for a major trip, a diligent training period of three to four months is ideal, though any training, even two weeks prior, significantly improves the odds of an injury-free and enjoyable experience.

As a hiker and observer, Dr. Brosnihan's holistic approach to physical preparation resonates deeply. Her practical advice, born from a blend of professional expertise and personal experience on the trails, serves as a powerful reminder that hiking is not just about the miles covered, but also about the body that carries us through them. Her emphasis on seemingly small, consistent efforts—like dedicated ankle exercises or regular weight training—highlights that true endurance and resilience are built incrementally. This philosophy offers a valuable lesson: proactive care and mindful preparation are not merely add-ons to the hiking experience, but foundational elements that ensure both safety and enjoyment. It’s an inspiring call to action for all outdoor enthusiasts to invest in their physical well-being, recognizing that a stronger, more mobile body translates directly to a more fulfilling adventure.