A Hiker & Biker’s Guide to Common Injuries
Warm weather is here, and outdoor adventures in hiking and biking await! As podiatrists, we tend to see an uptick in foot and ankle injuries when these exercise options become more popular, but frequently, the aches and pains they cause could have been avoided altogether.
Lace up those boots or grab a helmet, because this blog post will cover the most common hiking and biking injuries, on-the-trail first aid, and how the team at New Jersey Podiatric Physicians and Surgeons Group can get you back on track!
Common Concerns and Injuries
Knowing the types of trouble you’re likely to run into will help you react right in the moment.
- Ankle Sprains: A misstep on uneven terrain can lead to a sprained ankle, the most common hiking injury. Symptoms include pain, swelling, and bruising.
- Stress Fractures: Repetitive stress from uneven surfaces can cause small cracks in the bones of the foot or ankle.
- Achilles Tendonitis: Overuse of the Achilles tendon, which connects your calf muscle to your heel bone, can lead to pain and stiffness.
Beyond the BandAid: How a Podiatrist Can Help
While first-aid RICE measures (Rest, Ice, Compression, and Elevation) can provide immediate relief, a podiatrist offers comprehensive recovery, preventing future complications via:
Diagnosis and Treatment:
- A podiatrist will conduct a thorough examination to diagnose the injury and create a personalized treatment plan.
- This may include immobilization with a cast or brace, physical therapy exercises, pain medication, or custom orthotics for support.
Injury Prevention:
- Podiatrists can recommend proper footwear with good arch support and a wide enough toe box to accommodate your feet.
- They can also advise on stretching and strengthening exercises to improve flexibility and stability.
Still have questions about a hiking or biking injury? We’re pretty sure we know a DPM near you who can help!
At New Jersey Podiatric Physicians & Surgeons Group, there are almost 30 foot and ankle surgeons, podiatrists, and doctors. With more than 30 locations, from Newark, NJ, to Cape May, NJ, we value convenience and excellent service for our patients. We offer compassionate, cutting-edge care across our network, and we are here to address all your foot concerns. To schedule an appointment, first find a podiatrist in your area.