Summer in the Comox Valley is well underway—the sun is out, and the trails are calling. Whether you prefer the flat, accessible terrain of the Riverway Heritage Walk or tackling steep switchbacks in Strathcona, there is no shortage of options to get in your steps or to bag some peaks.
But a sudden jump in activity can be a shock to the body. As physios, we often treat "weekend warrior" injuries, and this time of year is no exception. Minor aches can quickly turn into nagging conditions like plantar fasciitis or runner's knee. So, don’t let an injury sideline you this summer. Here are five simple, physio-approved strategies to stay strong, moving, and pain-free out on the trails.
1. Ditch the Static Stretching Warm-Up
Holding a hamstring stretch for 30 seconds before you hike does not prevent injury. It actually temporarily weakens the muscle. Instead, use a dynamic warm-up to get your blood pumping.
The Fix: Spend five minutes doing bodyweight squats, lunges, and ankle circles before you lace up.
2. Follow the 10% Progress Rule…ish.
Your cardio fitness might handle a massive four-hour hike, but your tendons and joints might not. Going too hard, too soon, is a top contributor to overuse injuries. A popular approach is not to increase your trail distance by more than 10% week over week. What’s interesting, though, is that large-scale sports science research suggests that sudden spikes in individual workouts may drive injury rates more than gradual weekly volume. For example, increasing the distance of your single longest run/hike by more than 10% compared to your longest run/hike in the previous 30 days significantly increases your risk of injury.
The Fix: Be smart about how you progress your trail adventures and don’t rely unthinkingly on numbers. Being sick or stressed is not the time for an increase. If the popular 10% rule feels good to you, that’s great. Some seasoned runners or hikers might consider a "three-weeks-up, one-week-down" philosophy, where you slowly increase the load for three weeks and, in the fourth week, drop back to your Week 1 total to allow your body to recover. The important thing is to listen to your body, progress intelligently, and give your tissues time to adapt.
3. Check Your Tread
When walking downhill, the kinetic energy of your descending body weight, combined with gravity, significantly increases the impact force. Biomechanical research shows that your knees, hips, and lower back experience compressive forces between 3 and 8 times your bodyweight with every downward step, depending on the slope's steepness and your pace. If your hiking shoes or runners are worn out, your joints will pay for it.
The Fix: Look at the bottom of your shoes. If the tread is smooth or unevenly worn, it is time for a replacement.
4. Shorten Your Downhill Stride
Like we said before, going downhill places immense stress on your muscles and joints. It also makes sense that taking massive leaps down the trail can increase your risk of slipping and falling.
The Fix: Keep your steps short and quick on descents and keep a soft bend in your knees to absorb the impact.
5. Listen to the "Warning Lights”
Muscle soreness that goes away after a warm-up is usually fine. Sharp pain, joint swelling, or limping is not. Ignoring these signs could turn a minor thing into a chronic issue.
The Fix: If a pain alters how you walk or lasts more than a day or two, stop pushing through it and come see us for physio!
Bonus Tip: Pre-Hike Exercises to Try This Week
Try adding these two simple movements into your daily routine to prep your legs for uneven terrain:
Single-Leg Balance: Stand on one foot while brushing your teeth to build ankle stability.
Calf Raises: Do 2-3 sets of 15 raises on the edge of a stair to protect your Achilles tendons.
We Are Here to Help You Move
Physiotherapy is not just for recovering from injuries. It is about building a body that can handle the activities you love. So, whether you want to prepare for a major summer goal or have a nagging ache you want checked out, we can help.
