Summer Strength: How to Stay Active and Injury-Free During Hiking Season

Summer is the perfect time to hit the trails and explore the great outdoors. Whether you're a seasoned hiker or just starting out, there’s something so rewarding about conquering a challenging hike, breathing in fresh mountain air, and taking in those stunning views. But before you lace up your boots and head out, it’s important to prepare your body to avoid injury and make sure you’re not sidelined by aches and pains.

In this post, I’ll walk you through some practical tips to stay active, injury-free, and ready for your summer adventures. Let’s dive in!

Hiking may seem like a simple activity—just put one foot in front of the other, right? But it’s actually a full-body workout that requires strength, flexibility, and endurance. Your legs, hips, core, and even your arms all play a role in keeping you balanced and moving efficiently on the trails. So, whether you're tackling a local trail or preparing for a more challenging summit, here are some ways to ensure you stay strong and safe this hiking season.

1. Build Strength in the Right Places

Hiking demands a lot from your legs. You’re constantly climbing, descending, and navigating uneven terrain, which means your quads, calves, and glutes are working overtime. To keep up with this physical challenge, it's important to build strength in these key areas.

Exercises to incorporate:

• Squats: This classic move targets your quads, glutes, and core. It mimics the action of hiking and helps build strength in the muscles you use most on the trail.

• Lunges: Lunges are great for building lower body strength and improving balance, both of which are crucial for hiking. They also engage your glutes and hamstrings.

• Step-ups: Find a sturdy step or bench and step up and down to mimic the uphill motion of hiking. This is fantastic for strengthening your legs, particularly your calves and quads.

But don’t forget your core! A strong core helps stabilize your body, improves your posture, and reduces the risk of falls. Exercises like planks, leg raises, and dead bugs will help strengthen your midsection and give you better control on the trails.

2. Mobility is Key

Flexibility and mobility are often overlooked but play a major role in injury prevention. Hiking on uneven surfaces requires a good range of motion, especially in your hips, knees, and ankles. Tight muscles can limit your movement and make you more prone to strain.

Stretching and mobility exercises to add to your routine:

• Hip Openers: Try pigeon pose or deep lunge stretches to open up your hips. These stretches will help you maintain better posture and improve your stride length.

• Calf Stretches: Hiking often involves steep inclines, which can put extra strain on your calves. Stretching them out regularly will prevent tightness and cramping.

• Ankle Mobility: Using a foam roller or doing ankle circles can help prevent stiffness and improve your ability to navigate tricky terrain.

Try to stretch both before and after your hikes. A good warm-up helps get your muscles ready for the work ahead, and post-hike stretching helps keep your body from feeling tight and fatigued.

3. Recovery to Prevent Overuse Injuries

It’s easy to push yourself too hard on a long hike, especially in the excitement of summer. However, overexertion can lead to overuse injuries like tendinitis or shin splints. That’s why recovery is just as important as the workout itself.

Here are a few ways to recover after a hike:

• Stretching: Take 5-10 minutes to stretch out your muscles. Focus on areas that tend to tighten up the most, like your hamstrings, quads, and calves.

• Foam Rolling: Foam rolling is a great way to release muscle knots and improve blood flow to your muscles. Use it on your quads, calves, and lower back for a full-body recovery.

• Breathwork and Relaxation: After a long hike, your nervous system might still be in “fight or flight” mode, especially if you’ve been pushing yourself. Engage in some gentle breathing exercises like 4-7-8 breathing or box breathing to help calm your body and reset your nervous system.

Remember to rest when you need it! Hiking is fun, but your body needs time to recover to avoid burnout or injury.

Summer hiking is an incredible way to stay active, connect with nature, and enjoy the outdoors. But to make sure you’re always feeling your best on the trail, it’s essential to prepare your body properly. Focus on building strength, increasing your mobility, and prioritizing recovery. By doing so, you’ll not only avoid injuries, but you’ll also build a foundation of strength that will support you through the most challenging hikes.

The trails are waiting, so get out there and enjoy everything the summer has to offer!

Tag me in your hiking adventures @iamleeannmills – I’d love to see how you’re staying strong and active this season!