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Overuse injury

Overuse injury reference article on thruhikingwiki.com.

Overview

An overuse injury is a physical injury caused by repetitive strain on muscles, tendons, or joints over time. It is common during long-distance hiking due to sustained daily mileage.

Key points

  • Caused by repetitive stress without adequate recovery.
  • Common examples include tendonitis, shin splints, and plantar fasciitis.
  • Often linked to sudden increases in mileage or pack weight.
  • Prevented through gradual conditioning, rest, and proper footwear.
  • May require reducing mileage or taking rest days to heal.
  • Ignoring symptoms can lead to long-term setbacks.

Details

Overuse injuries develop gradually as tissues are repeatedly stressed beyond their capacity to recover. Long-distance hikers frequently encounter tendon irritation, foot arch pain, shin splints, knee soreness, or hip inflammation due to repetitive motion, uneven terrain, and sustained pack loads.

Contributing factors include inadequate conditioning, rapid mileage increases, poor footwear fit, or biomechanical imbalances. Early signs—such as persistent soreness, swelling, or warm spots—indicate the need for rest, stretching, or adjustments to mileage.

Preventing overuse injuries involves incremental training, proper gear selection, stretching routines, nutrition, and recognizing personal limits.

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Illustrative hiking footage

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