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5 Tips To Prevent Injuries While Hiking





At our HealthMax Physiotherapy Clinics we are constantly finding ways to educating the Toronto community on injury prevention. We’re reaching out to the Toronto hiking communities to make sure they take the safe approach when hiking this summer. Physical activity is great but injury prevention is an integral aspect of all activities, including hiking. At our physiotherapy clinics, we often treat sprains, strains, and other injuries associated with hiking. Today, we present 5 Tips to prevent injuries while hiking.

Wear Proper Equipment

It’s important to wear proper equipment while hiking. Visit an MEC near you or your local camping store and make sure you wear boots that are designed for the terrain. Make sure you are protected from the sun with sunscreen, wear clothing that will protect you from insects and pack plenty of water. If you sweat excessively, it may be beneficial to buy a hydration mix which could be found at any local health store. 

Research the Route

Before you head out on a new hiking trail, make sure you research the route to make sure it’s right for you. Becoming familiar with the trail will help prevent any catastrophes like getting lost on unfamiliar surfaces. If possible, make sure to bring a GPS to avoid going off route or getting injured on unmarked trails.

Be Prepared

Hiking is exactly the same as weight training or running in the sense that it is considered a workout. If you’re in the beginning stages of hiking, it’s best to approach the activity like you would any other activity. For example, you wouldn’t run a marathon without training and you should not utilize trails designed for experts without preparation. As physiotherapists, we recommend strength-training to make sure your muscles are strong enough for any sort of activity.

Watch Your Step

Many sprains are a result of partially torn ligaments due to falls which may be prevented by watching every step, particularly on more difficult trails. It’s important to be mindful of your surroundings and watch where you step. There are some difficult trains around Toronto that may result in serious injuries if you’re not careful.


Remember to stretch both before and after your hike. Stretching is great for improving circulation in your body and it will help prevent any back or hamstring injuries. Stretching also improves blood flow which will limit soreness after a strenuous activity like hiking.


If you’d like to find out more about how you can prevent injuries or would like to rehabilitate an injury, please visit a HealthMax Physiotherapy Clinic near you or call (416) 431-4000. Thank you to TorontoHiking.com for allowing us to guest post on this fantastic site!


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