The days are getting longer, the weather is warmer, and the stunning landscapes of Hampstead Heath and its surrounding green spaces are beckoning us outdoors. Whether you’re an avid hiker exploring the trails or a keen runner pounding the paths, this time of year is perfect for getting active in nature. However, with increased activity comes the potential for those niggling aches and pains, or worse, an injury that sidelines you.
At Physio Fitness in Hampstead, we want to help you make the most of your summer without being hampered by common hiking and running injuries. Here’s a look at some frequent issues we see and, more importantly, how you can prevent them.
Common Hiking Injuries and How to Avoid Them:
* Ankle Sprains: Uneven terrain is a hiker’s constant companion. To minimize the risk of a rolled ankle, wear supportive hiking boots with good ankle support. Practice balance exercises regularly to strengthen the muscles around your ankles. Pay close attention to the ground beneath your feet, especially on uneven surfaces.
* Knee Pain: Descending hills can put significant stress on your knees. Strengthen your quadriceps and hamstrings with exercises like squats and lunges. Consider using trekking poles to distribute some of the load. Ensure your backpack weight is appropriate for your fitness level.
* Blisters: Friction is the culprit here. Wear moisture-wicking socks and well-fitting, broken-in boots. Consider using blister plasters on areas prone to rubbing before you even start your hike.
* Back Pain: Carrying a backpack incorrectly or with too much weight can lead to back strain. Ensure your backpack fits properly, with the weight distributed evenly. Engage your core muscles while hiking to support your spine.
Common Running Injuries and How to Stay on Track:
* Shin Splints: That nagging pain down the front of your lower leg often results from overuse or improper footwear. Gradually increase your running mileage and intensity. Invest in good quality running shoes that are appropriate for your foot type. Incorporate calf raises and stretching into your routine.
* Runner’s Knee (Patellofemoral Pain Syndrome): Pain around the kneecap can be caused by muscle imbalances or poor tracking of the kneecap. Strengthen your hip abductors and quadriceps. Ensure you have proper running form.
* Achilles Tendinitis: Pain in the back of your heel can be aggravated by sudden increases in training or tight calf muscles. Stretch your calf muscles regularly, both with a straight and bent knee. Gradually increase your running intensity.
* Hamstring Strains: These often occur during speed work or when muscles are fatigued. Warm up properly before each run with dynamic stretches. Incorporate strength training exercises that target your hamstrings.
How Physiotherapy Can Help You Stay Active:
Whether you’re looking to prevent injuries before they start or need help recovering from a current issue, our team at Physio Fitness is here to support your active lifestyle. We can provide:
* Injury Prevention Assessments: Identifying potential weaknesses or imbalances that could make you susceptible to injury.
* Personalised Exercise Programs: Tailored to strengthen the specific muscles needed for hiking and running.
* Gait Analysis for Runners: Assessing your running form and providing recommendations for improvement.
* Manual Therapy: Addressing pain and stiffness through hands-on techniques.
* Rehabilitation Programs: Helping you recover safely and effectively from injuries.
Don’t let pain hold you back from enjoying the beautiful summer months in Hampstead.
Book a consultation with us today to discuss your activity goals and how we can help you stay injury-free! Call us at 020 7183 4436.
Exercises
Summer Sports Safety: How Physiotherapy Can Keep You Active and Injury-Free in North London
Summer in North London is synonymous with getting outdoors and enjoying our favourite sports and activities. Whether you’re hitting the tennis courts in Highgate, swimming
