Many trail problems start small. Feet rub, ankles twist on hidden rocks, and knees complain after a long descent.
Well-fitted, broken-in shoes, balance practice, poles on descents and a slow build-up in distance lower the odds. None takes special fitness.
If you have an existing injury, a heart or joint condition, or symptoms such as chest pain, dizziness or joint pain, check with your doctor first. Some pains need a doctor or 911, covered in “Know when to stop” below.
Protect your feet with the right shoes and socks
Choose well-fitting footwear with good ankle support, broken in on shorter walks so you avoid blisters.
For dirt and gravel trails, the National Park Service lists sturdy, rubber-soled hiking boots with ankle support. The boots, shoes or trail runners guide helps you choose for your terrain.
The American Academy of Dermatology says nylon or moisture-wicking socks help prevent blisters. If one pair doesn’t help, it suggests trying two.
The hiking socks guide compares merino and synthetic socks. If a spot starts to feel hot, stop and deal with it before it blisters.
Steady ankles and knees
Poor balance often leads to repeat sprains, says the American Academy of Orthopaedic Surgeons. Standing on one foot is a simple balance exercise.
Hold a counter or sturdy chair for single-leg stands. The National Institute on Aging suggests about three balance sessions a week. You can sharpen your balance on uneven ground with the exercises in that guide.
Poles can help on descents. Harvard Health quotes a doctor saying they let you offload pressure from your legs, especially going downhill. See how poles reduce impact during descents.
Build up distance gradually to lower your risk of injury.
Start with lower-intensity activities, then increase how often and how long you go. The guide on building endurance gradually shows how.
Place your feet and poles carefully
Look a few steps ahead.
Plant each foot on stable ground with your weight over it.
Harvard Health says poles can add security on uneven terrain if you have problems with stability or vision. Plant a pole out in front of you as you walk to take a little pressure off your knee joints.
Warm up with easy movement
The National Institute on Aging suggests a little light activity, such as easy walking, before aerobic activity to warm up. A short, easy walk before the real hike counts.
Easy movements also work as a warm-up:
- Leg swings while holding a tree or railing
- Arm circles
- Ankle circles
- Toe raises
More gentle routines are in the stretches after 60 guide. The prep guide has ankle and knee exercises for rocky terrain. If joints are a worry, see the hiking with arthritis tips.
Know when to stop
The National Park Service says to take breaks often and pay attention to how you feel. If you can’t talk while you walk, slow down.
Slow down or rest when your legs feel unusually heavy or tired.
Chest pain or pressure that lasts more than a few minutes means stop and call 911.
Go to the hospital or call 911 for a likely broken bone, a joint out of position, or severe pain. Contact your doctor about unexplained joint swelling or swelling after an injury.
Red, warm, painful skin, a fever over 100°F (38°C), or pain that hasn’t gone after several weeks are also reasons to call.
If you twist an ankle, check whether you can bear weight
Stop walking as soon as you twist an ankle. The American Hiking Society says the plan depends on your ability to get out.
If you can’t put any weight on it, splint the foot and ankle and get assistance out. If you can still walk, tape or splint the ankle for support on the walk out.
MedlinePlus’s first aid: wrap ice in cloth, never on bare skin, and wrap a bandage firmly, but not tightly.
Numbness, tingling or more pain means the wrap is too tight. Raise the ankle above heart level to reduce swelling.
Get it seen if you have trouble putting weight on the ankle, or if swelling hasn’t started to go down within 2 days.