*Disclaimer: I am not a doctor. These tips are based on mine and others’ experiences with thru-hiking.

I have been fortunate: I’ve never suffered a serious injury while hiking. However, a physical feat like hiking with even a moderately heavy pack for potentially hundreds of miles takes a heavy toll on your body. Personally, I feel like my physical shape peaks around 2-3 weeks into the hike, after that it slowly deteriorates. Some hikers rely on ibuprofen (jokingly known as vitamin I) for its anti-inflammatory properties. Needless to say, this is not a sustainable solution, as painkillers only address the symptoms and not the underlying cause of issues you may be experiencing.

However, I’ve experienced my share of wear-and-tear injuries. At the end of my Te Araroa thru-hike, my hip joints were so inflamed that every step became excruciating. I have a dysfunctional sacroiliac joint, and my hips were just done overcompensating. They were hot to touch if I sat down for long. In Invercargill I also discovered a pressure sore the size of a coin on my butt from my backpack rubbing me (still got a snacksy-looking scar from that one…). Both injuries were preventable. Lesson learned: I will take better care of my body in the future. Now let’s get to it!

1. Watch that weight

This goes not only for the weight in your pack, but also the weight you carry on your body. Now, I am not trying to fat-shame anyone. On the contrary, I am so happy to see hikers of all shapes and sizes conquer long-distance trails. The outdoors is for everyone, and many people find themselves more in tune with their bodies than ever before out on the trails. That being said, obesity will undeniably cause extra strain on your joints. I bulked up quite considerably before my JMT hike, and tackling those uphills was so much harder than when I am leaner.

Limiting your pack weight is a given. Hiking with a heavy pack is not just a cardio endurance activity, but a day-long strength session too. And no matter how carefully you plan your resupplies, you will likely be consuming a significantly less-than-ideal diet which will not provide the best fuel for your muscles to carry heacy loads. In short, thru-hiking is not an activity where you provide your body with what it needs to function optimally. Rather, you’re going to see how well you function off unforgiving circumstances where your willpower is more often than not the deciding factor of success.

2. Don’t go hard, you might end up going home

Some hikes - like the GR20 - have such demanding terrain that you are forced to limit your daily mileage. Other trails – notably the PCT – begin by “spoon-feeding” you the first few hundred miles. As a result, people tend to overexert themselves during the first few days, which can result in injuries. Remember, just because your head is all in, you feel good and you are FINALLY on this trail that you’ve been planning for so long, it does not mean that your body is adjusted. Give your muscles and joints time to adapt to your new lifestyle. Because no, thru-hiking is not a hobby, it is a lifestyle while you’re going at it. You will not be doing anything other than hiking, eating and sleeping for the duration of your trek. Set an upper mileage limit for yourself if you know you are prone to getting carried away. I know it can be hard to make camp while other hikers surge ahead, but remember to listen to your body! We are all different, and in the end, no one can carry you except yourself.

If you experience pain or swelling, try elevating the body part in question, and soak it in cold rivers as often as you can. This can also help with keeping your feet happy in general. Top tip: magnesium does wonders for tired muscles, carry some tablets!

3. train train train!

This point is also pretty much a given. So many people ask about the best way to train for a thru-hike. The answer: HIKE! Pack your pack exactly the way you would on a long trail and head out into the wild for a trial run. This way you will train your hiking muscles, and you can also test out your gear. Try to go on varied training hikes, also overnighters. Most thru-hikes involve mountains/hills, so use those to practice if they are available near where you live.

In addition to practice hiking, pretty much all forms of exercise will aid your physique – which will not only lessen your chances of injury, but also make your hike a more comfortable experience right off the bat. Running, swimming, strength training (particularly core, leg and shoulder strength), yoga, pilates, cardio like dancing and cycling are all great forms of exercise that will make you a better hiker. Mix it up!

An added benefit of training is that you will be aware of potential problem spots. The more experience you have carrying yourself and your pack over long distances, the better you will know how your body reacts to the challenge. Hips, shoulders, knees and ankles are common problem areas. Torn or stretched muscles are not unheard of, but it’s mainly your joints that bear the brunt of your trekking adventures. Bodily awareness and identifying issues early on can prevent your symptoms from getting worse. Take it easy in the mornings, especially if your start the day going uphill.

4. use the right gear

Should be a given, right? We’ve all heard of people who twisted their ankles in wrong footwear or found that their packs didn’t carry well. At Blue Lake Hut on the TA, I saw a guy with a horrendous pressure sore on his shoulder from his backpack straps. He was doing big miles, but ought to have gotten off trail immediately to let his skin heal.

When it comes to gear, there is no such thing as universal solutions. All bodies are different, and the only way you can know what works for you is to test it out. And importantly, don’t forget to adapt your gear to trail conditions! Hiking in sunny California is very different from the cold & wet Olympic peninsula – change your gear accordingly.

My own examples of gear must-haves: I have flat feet and use customised insoles to support my arches. This has been an absolute lifesaver, I used to struggle with Achilles tendonitis and deep aches in the soles of my feet after a long day of hiking. Some foot pain is of course normal, but insoles helped a lot for me. All feet are different though, so consult a specialist before you buy expensive insoles you might not need!

Lastly, don’t be the pretentious mountain goat trope who refuses to use trekking poles. They *literally* take tonnes of pressure off your knees every day. They make stream crossings a breeze. You hike much faster with poles, especially in tough terrain. Carrying your hands high prevent them from swelling in the heat. I wouldn’t have made it halfway through the Richmond Ranges on the TA without poles. Why would you hike with two legs when you can use four? Just use those darn sticks already.

5. Streeeeeeetch

I know. Arriving at camp after a long day is nirvana. You plonk down your pack and fire up the stove to make dinner. Pitch your tent in a hurry, shake out that sleeping bag. FOOD and REST are the only thoughts occupying your mind. Tell me aaaall about it.

However. You should really, really take 5-10 minutes to stretch those wonderful, loyal muscles of yours. All day they carried you and your pack from point A to B. By this time they are tight, and tomorrow morning they will be even tighter. I know you can’t be bothered, but maintaining flexibility will be a sweet reward once you’re a few hundred miles in. Yeah, I figured that out the hard way. I am aware that scientific studies are ambiguous on the merits of stretching, but I will confidently side with the pro-stretch team on this one. Stretching and massaging your muscles will also improve lymph drainage.

Prioritise big muscle groups in your lower body. Some hikers bring along a ball to roll out their muscles, but you can get creative with your trekking poles to achieve much of the same effect. Stretch your: calf, front & back thigh, butt, hip flexors, footsole, chest and spine.

6. be a hero, take a zero

I remember seeing the names of other hikers I knew in the hut books on the TA. Some of them were doing insane mileages and never seemed to stop. I’m sure they survived, but their bodies must have been at breaking-point. Incorporate rest days into your itinerary from the start of your planning phase. Hiking the GR20 without rest days was excruciating, not gonna repeat that one.

Because rest days – zeroes – where you don’t hike at all are so important. Even professional athletes typically have one rest day a week (and you won’t be pampered like they are). Your body and mind need time to rest and recuperate. Taking zero days regularly will boost your performance and motivation over time and allow any sore spots a bit of time to heal. Resupply points are great for taking zeroes because they usually involve access to facilities such as real beds, showers and food stores/restaurants. I usually take about one zero day per week on my thru-hikes, test out what works best for you. On ultra-long distance trails such as the TA, I took multiple rest days in Hanmer Springs and Queenstown when I wanted to give my body a real holiday after particularly hard stretches of trail.

7. Use sunscreen

Sunburn is a common hiking injury. As a sickly pale Norwegian, I confess I love getting that outdoorsy-looking tan and those golden, sun-bleached locks. But skin cancer ain’t fun for anyone, so use high SPF sunscreen and cover up! I usually use high quality sunblock of SPF 30 or above. Don’t neglect spots such as your ears, neckline or the part in your hair. And don’t forget chapstick! My lips are usually the first burn victim, so I’m extra vigilant about lipbalm with SPF. Your eyes can get sunburned too, so invest in a pair of good polarised sunglasses to protect you from the glare – this is an absolute must if you are skiing/hiking on snow.

Some trails are extremely hot and exposed to blazing sun. In the Two Thumb Range on the TA, I hiked several 11 hr days in a row in an area devoid of trees. There is a hole in the ozone layer above New Zealand, making the sun radiation insanely high. In such conditions, cover up with a hat/cap, wear any long hair loose to protect your neck, wear a lightly coloured long sleeve top, some people prefer sun gloves, or even carry a reflective umbrella. If you get sunburned and don’t mind the extra weight, carry a small tube of pure aloe vera gel. Applying about 20 layers of it can reduce the burn significantly in my experience.

Lastly, the trail is not a cushioned place. You will experience aches and fatigue, your mirror reflection will freak you out, and you will smell like feet and dead body. And remember, anyone can be forced off trail by bad luck or freak accidents. But if you take your precautions and listen to your body, you will hopefully have an amazing experience in the wilderness. Happy trails!