5 Most Common Hiking Injuries You Need to Be Aware Of

5 Most Common Hiking Injuries You Need to Be Aware Of 5 Most Common Hiking Injuries You Need to Be Aware Of thegearhunt.com

Hiking is not an indoor activity and since it involves the outdoors, hikers are exposed to the elements as well as physical strain. Hiking injuries can be mitigated if not completely avoidable using the best practices that will make this possible.

5 common hiking injuries

Here is an outline of the most common hiking injuries that you should be aware of and what to do to manage them:

Feet Pains

The hiker is on his feet for the most part of the trail and this exposes this part of the body to pains and injuries. Standing for so long exposes your feet to strains and if steps have not been taken to douse this, injuries might result. Strains on your muscles might not lead to outright injuries but the fatigue can be telling.

common hiking injuries

The pains in your leg and feet can include your hamstring, calves, and toes if you trudge along in an undulating area that is unfamiliar to you. Not having a support for your body frame is another opening that can lead to feet pains aggravation.


The feet need a respite as you go on a hike, as well as during and after the exercise. Calves can be managed to douse pains from soreness by stretching it so well to find relief.  The calves can also find an opening for ease using muscle rollers to even out the stiffness locked in.

Before setting out on a hike, the hiker should have a full body easing using muscle rollers to loosen the effect of congestion. Using the rollers will ease the pains that strains and fatigue will give rise to during and after the hike.

The shins can be massaged with a balm during a rest pause in the course of your hike to dampen the pains that are felt in this region that stretches from the knee anterior to the ankle.

Shoulder Pains

The shoulders are a pivotal part of the body that the hiker puts to use on the trail. Since the backpack is hung on the shoulder, it is expected that some strain could arise from this action. The weight of the backpack directly impacts on the shoulder blade, muscles, and underlying joints. The strains of a heavy backpack can lead to frayed shoulder muscles, painful shoulder blades and stretched skin.


The commonsense principle works with preventing shoulder pains and this means that you should not overload your backpack. Make your hike less strenuous with the careful picking of your carry-along items to include only the necessities.

shoulder pain

Packing your load is an area that also needs attention so that your backpack will not be unduly steeped to a side of your body. Pack your bag evenly so that the vortex is centralized to enable the pack ride closer to your frame while hiking. This measure will help your hips take the stride evenly and help you achieve stride equilibrium.


Blisters result from prolonged standing and this is an area that the hiker is most exposed to as the need to stay on his feet is a common feature of the exercise.

Noting that shoes that are worn by the hiker have a direct effect on the appearance of blisters, the hiker needs to be careful to pick shoes that can cushion the feet. Using just any pair of shoes will lead to severe and nasty blisters that you are going to be uncomfortable with.


Ill-fitting shoes are a common culprit that gives rise to blisters on the feet for hikers. The effect of an unfamiliar terrain combined with the leg trap makes it easy for blisters to result. Using a cushion can help out in preventing this hiking injury.

hiking blisters

Hiking socks and perfectly molded shoes will cushion the feet and prevent blisters from developing so easily. Extra layer socks should not be overlooked as long as they do not constrict your feet as you hike. Outdoor specialty stores will give you a range of options to choose from if you are shopping for your next hike.

Knee Pains

Knee pains arise when the joints feel the impact of tagging along over a long stretch and the supporting ligaments and muscles get fatigued.  When hiking along a route that is undulating, the rise and fall of the landscape lead to stretching and contraction of the knee structures.

Soreness will result as the knee takes a beating from the tiring exertion and unless attention is given to this with a fitting balm and painkillers, the hiker could be knocked down for days.


Hikers are exposed to knee pains and the use of stretching routines can put your feet in a better stead to cope with the demands of hiking. The hamstring muscles can be sufficiently relaxed by regular stretching so that inbuilt tension can be dampened.

hiking with poles

As an individual, knowing that you can pick up knee pains on the hiking trail should make you consider the use of hiking poles. This will take the burden off your knees and spread the burden around the lower limbs as you hike.

Back Pains

Tiredness will be felt by the hiker after a prolonged period of hiking and this impact is likely to make the hiker slump forward to find equilibrium. However, this step will put pressure on the back muscles and underlying structures.

There is no assured method to prevent back pains except that using hiking accessories can help with load distribution and ease the slump. However, back pains do not arise solely from hiking as a number of daily routines can make them arise.


The back pains that arise when you hike affect the lower back.  Stretching out can help relieve the pains and should be done regularly before the hike to help flex the muscles around the back of the hiker.

Since the hip flexors, hamstrings and the muscles interlinking your laps are at the receiving end as you hike, using exercise routines that impact these body parts will help you get in a better shape.