Step by Step: Why Hiking Is a PT-Approved Path to Better Health
Jun 05, 2025
As physical therapists, we’re always encouraging people to move more, move better, and move with purpose. One of the most underrated, low-cost, high-reward ways to do just that? Hiking. Whether you’re walking wooded trails or tackling mountain switchbacks, hiking is a functional, full-body workout that goes way beyond just “getting your steps in.”
Here’s why hiking earns a solid stamp of approval from the PT world—and a few tips to help you hike smarter, not harder.
Why PTs Love Hiking
- It’s Natural Cross-Training
Hiking strengthens your lower body (quads, hamstrings, calves, glutes), core, and stabilizers. The uneven terrain improves proprioception and balance—great for injury prevention and joint health.
- It Boosts Mental Health
Research backs it up: time in nature reduces stress, anxiety, and symptoms of depression. Combine that with aerobic activity, and you have a powerful mood-lifting combo.
- It Encourages Joint-Friendly Movement
Unlike high-impact sports, hiking can be lower impact, especially on soft trails. It promotes synovial fluid circulation, which nourishes cartilage and keeps joints healthy.
- It Reinforces Functional Mobility
Hiking mimics daily movement patterns—climbing, stepping over obstacles, maintaining balance—which makes it excellent for maintaining independence and function as we age.
PT-Backed Tips for Pain-Free Hiking
Warm Up Before You Hit the Trail
Try leg swings, ankle circles, walking lunges, and a few minutes of brisk walking. Get your muscles activated and joints mobile.
Use Trekking Poles If You’re Dealing With Knee or Hip Pain
They can reduce joint loading, especially on descents, and improve balance. Think of them as walking assistants, not just for steep terrain.
Start Small if You're New or Returning from Injury
Choose a flat or moderately graded trail, and build up to more challenging hikes over time. Load management matters—even on trails!
Strengthen Between Hikes
Include exercises like single-leg balance, calf raises, step-ups, and squats in your weekly routine. Strong legs = happy hikers.
Stretch After
Target calves, quads, hamstrings, and hip flexors. Hiking can cause soreness, especially after steep climbs or long mileage.
Final Thoughts
Hiking is more than just a weekend hobby—it’s a powerful way to reconnect with your body, your breath, and the world around you. Whether you're using it for cross-training, stress relief, or just to spend time outdoors, hiking is a habit worth building.
So lace up your boots, grab some water, and hit the trail. Your body (and your PT) will thank you.
Thanks for reading,
Dr. Charlotte
Let us help you figure out to live your best active life today!
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