Hiking: returning after an injury

Risks and order of return

Elevation, pack weight and descents are the three variables; change only one at a time.

Hiking: short flat outings first, then uphill. Downhill and pack weight come last; poles take load off the knees.

Bringing the movement back in four stages

1. 1

   Short, flat walks without a backpack.

2. 2

   Longer walks on a flat path, light backpack.

3. 3

   Moderate elevation, varied terrain, backpack loaded gradually.

4. 4

   Hiking at your usual pace: full elevation, duration and load.

Common injuries in this sport

• Patellar tendon (jumper’s knee)Steep descents are demanding: use poles, small steps and begin on gentle trails.
• Runner’s kneeLimit descending elevation at first and choose even trails.
• Ankle sprainStart on flat, even trails before rocks and roots; add support if your professional advises it.

Preparation exercises

• Low step-up

  Step up onto a 10 to 20 cm step with the affected leg, come down slowly, pelvis steady.

  To start: 3 sets of 10 per leg, slow on the way down, every other day.

  Variations, mistakes and progression

  Easier

  10 cm step, one hand on the rail.

  Harder

  Higher step (20 to 30 cm), then with weights in your hands.

  Common mistakes

  • Pushing off with the leg on the floor.
  • Knee drifting inwards.

  Moving on

  When 3 × 12 on a 20 cm step is clean and causes no discomfort the next day.

• Chair squat

  Sit down onto a chair then stand up slowly, range limited to what is pain-free, knees in line with the feet.

  To start: 3 sets of 10, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Higher chair, hands on your thighs to help.

  Harder

  Lower chair, without touching the seat, then holding a weight against your chest.

  Common mistakes

  • Knees caving in.
  • Dropping onto the chair.

  Moving on

  When 3 × 12 is easy on a low chair, with no discomfort the next day.

• Farmer’s carry

  Carry a moderate weight in each hand (or one side only), back straight, walk 20 to 30 slow steps.

  To start: 3 walks of 20 to 30 steps, every other day.

  Variations, mistakes and progression

  Easier

  Lighter weight, both hands.

  Harder

  One side only (more core work), or heavier.

  Common mistakes

  • Leaning the trunk towards the weight.
  • Shrugging the shoulders.

  Moving on

  When 3 × 30 steps is easy with a moderate weight on one side.

• Single-leg balance

  Stand 30 seconds on one foot, knee slightly bent. Then with eyes closed, then on a cushion or unstable surface.

  To start: 3 holds of 30 seconds per leg, every day.

  Variations, mistakes and progression

  Easier

  One hand on a chair, or the tip of the free foot on the floor.

  Harder

  Eyes closed, then on a cushion, then throwing a ball against a wall.

  Common mistakes

  • Knee straight and locked.
  • Looking at your feet instead of a point ahead.

  Moving on

  When you can hold 30 seconds without putting the other foot down, as on the healthy side.

• Heel raises

  Standing, rise on both feet and lower slowly over 3 seconds. Keep the knee straight, then bent to work the other part of the calf.

  To start: 3 sets of 12, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Seated on a chair, a light weight on your knees.

  Harder

  Heels over the edge of a step, to go lower.

  Common mistakes

  • Bouncing at the bottom instead of controlling the way down.
  • Rising higher on one side than the other.

  Moving on

  When 3 × 15 is easy with no discomfort the next day: move on to single-leg raises.

• Controlled step-down

  Standing on a step on one leg: slowly bend the knee to tap the floor in front with the heel of the other foot, over 3 seconds, then come back up. Knee in line with the foot.

  To start: 3 sets of 8 per leg, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Lower step (10 cm), one hand on the rail.

  Harder

  Higher step (20 to 25 cm), then with a loaded backpack.

  Common mistakes

  • Knee drifting inwards.
  • Dropping down instead of braking.

  Moving on

  When 3 × 10 on a 20 cm step is clean and causes no discomfort the next day: bring back your sport’s downhill sections.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• Hiking boots broken in before departure and a well-fitted pack with the load on the hips.
• Adjustable poles: they relieve the knees on descents.
• Lighten the pack at first and add weight last.