We’ve had a lot of conversations in the clinic recently about upcoming walking trips, everything from local routes to bigger challenges further afield.
Hill walking is a brilliant way to stay active, but it can quickly lose its appeal if every step starts to feel uncomfortable.
Why do hills feel harder on your body
Walking uphill and downhill places much more demand on your hips and knees than flat ground.
The most common issues we see are pain on the outside of the hip or around the kneecap, often building up over time rather than starting suddenly.
This usually comes down to a mix of things: strength, control, terrain, and how much you’re asking your body to do, especially if you’ve increased distance or intensity quite quickly.
Where the problem tends to come from
Your body needs to work a bit differently on hills.
On the way up, your glutes are working harder to power each step. On the way down, your hips and thighs are working to control your movement and absorb the load, which is often where people start to feel discomfort.
If those muscles fatigue or aren’t quite strong enough yet, other areas start to take the strain.
What you can do about it
A bit of preparation can make a big difference.
We’ve put together two simple exercise routines you can start adding into your week to help build strength and control before you head out.
Start with the matwork exercises, which focus on building stability around your hips and core. These are a good foundation, especially if you’re easing into things.
Click here to view Cath’s Matwork video
Once you’re comfortable with those, the standing exercises help bring that strength into more functional movements, closer to what your body is doing when you’re walking on hills.
Click here to view Cath’s Standing Exercises video
Aim to do these a couple of times a week. If anything feels painful, just stick to what feels manageable and build up gradually.
A few simple things to keep in mind on your walks
Small adjustments can really help reduce strain:
• Take shorter steps when walking downhill
• Use walking poles if you have them
• Build your distance up gradually
• Keep your pack as light as possible, especially early on
When to get some help
If pain is starting to limit your walking, or you’ve got something coming up that you want to feel ready for, it’s always worth getting it checked.
We can help you build strength, improve movement, and keep you doing the things you enjoy without discomfort getting in the way.
Your health is our priority, and we’re here to support you every step of the way.
Book a consultation with our team:
https://altrinchamphysio.co.uk/contact/
Or explore how we can help:
https://altrinchamphysio.co.uk/what-we-treat/
