Walking can be a great way to enjoy the summer heat. However, if you are in pain, it can be a real bummer especially if you are walking the Camino! Don’t let knee pain stop you from doing more this summer. Read below to find out what you can do to keep pain away.

With any long-distance hiking, preparation is crucial! Starting off slow and building up walks in both duration and difficulty is important in getting your body to become used to the effort you will put it through day in and day out. Start off with local hikes and walks in your neighbourhood, before getting too adventurous too quickly. This can help keep away aches and pains away. Remember, too much activity too quickly can results in painful conditions, such as shin splits, plantar fasciitis or even knee pain!

So, pace yourself! It’s a marathon not a sprint. Managing your speed in the short term will help you greatly in the long term. Managing breaks and keeping your exertion steady will be the key to staying on your feet well into your trip. This will keep those lower limbs happy!

Footwear! Think of footwear as the foundation to your body, like the tires on your car. If the feet aren’t working, the body won’t work properly either. For a long-distance hike, footwear is crucial to keeping knee or ankle pain at bay as both terrain and impact play a huge role. A well-designed hiking shoe is perfect for reducing the likelihood of falling or twisting due to slippery terrain, as often these shoes have more aggressive bottom treads and stability features built-in. In addition to being more  safe and comfortable for uneven terrain, hiking shoes are often stiffer and made with more durable materials for added support. This leads to a more comfortable ride with shock absorption built-in. Look at brands like Keen, New Balance and Lowa for some great hikers in varying heights to keep your knees and ankles safe and in good health for the long haul!

If you have a history of a knee or ankle injury, don’t let it stop you from getting out and doing what you love. Bracing can be an effective solution as it gives you more stability and peace of mind while on the go. There are many different types and styles of braces but most work to give stability and reduce the risk of injury. If the ankle and knee feel stable, you will feel more confident doing all the things you love to do. But not just that, braces also work to limit motion in certain directions depending on what ligament the brace is specifically for. Depending on the injuries you have sustained, a specific style of brace would be recommended by the Pedorthist you see at BioPed.

Don’t forget orthotics! Keeping your feet supported with the right hiker is only half the battle. A custom orthotic can be the difference between staying upright and staying seated. An orthotic keeps your feet supported and corrects any biomechanical abnormalities in your gait. Getting assessed by one of BioPed’s lower limb clinicians can be the first step towards figuring out what your feet and lower limbs need to keep moving.

When it comes to hiking, having the right footwear is essential for a comfortable and enjoyable experience on the trails. Often people think that in order to hike, you need hiking shoes. But, this isn’t always the case! Today, we’ll explore how regular running shoes can be a great option for those who love to hike.

While running shoes are primarily designed for running on pavement or other smooth surfaces, they can be used for hiking in certain situations. The suitability of regular running shoes for hiking largely depends on the difficulty of the terrain, the duration of the hike, and the individual’s preferences and requirements.

Why Use a Running Shoe Over a Hiking Shoe?

• Cushioning and comfort! Typically running shoes are built with plenty of cushioning to help absorb impact forces, which will come in handy when you are involved in long distance hikes. Often the comfortable fit and supportive features will only work in your favour when tackling those trails.
• Lightweight design. Often when compared to traditional hiking boots, a running shoe will feel as light as a feather. This can be highly advantageous when it comes to longer hikes where a heavier shoe may not be necessary and may even cause more fatigue.
• Versatility. While running shoes may not provide the same level of ankle support as hiking boots, they are often more versatile. A running shoe can be used both on trail and off trail, which favours a hiker who prefers a shoe that can do it all.

When to Choose a Running Shoe vs. a Hiking Shoe?

• Terrain: It is crucial to assess the terrain of the hiking trail before opting for running shoes. For more challenging or rugged terrains, such as rocky or steep trails, the added ankle support and durability of hiking boots may be necessary to prevent injuries.
• Lightweight design. Often when compared to traditional hiking boots, a running shoe will feel as light as a feather. This can be highly advantageous when it comes to longer hikes where a heavier shoe may not be necessary and may even cause more fatigue.
• Versatility. While running shoes may not provide the same level of ankle support as hiking boots, they are often more versatile. A running shoe can be used both on trail and off trail, which favours a hiker who prefers a shoe that can do it all.

Shoe Spotlight!