How To Cope With Arthritis While Hiking

Updated July 23, 2020

Note: If arthritis symptoms come on quickly and are accompanied by a fever, you may have infectious arthritis. If they come quickly without a fever, you may be suffering from gout. See your doctor to be sure.

Arthritis is a general term for inflammation of a joint. It can appear in any part of the body and different types of arthritis can have very different causes. Two types account for most cases of arthritis.

Osteoarthritis it occurs when the cartilage that naturally holds the joints begins to harden and wear down. This may occur due to age or may be the result of an injury. Osteoarthritis tends to develop slowly, usually in the fingers or weight-bearing joints.

Rheumatoid Arthritis is an autoimmune disorder that occurs when the body’s immune system attacks the lining of the joint. It usually occurs in the same joint on both sides of the body at the same time.

Arthritis pain may not occur in the joint itself. Hip arthritis in particular may manifest as pain in the hips, buttocks, or inner thighs. Always see your doctor for proper diagnosis and initial treatment.

If you suffer from arthritis and want to continue hiking or start walking, you’ll be happy to know that walking is one of the most recommended forms of arthritis treatment, and is specifically recommended by the CDC for arthritis patients. Walking reduces stiffness and inflammation, builds muscle strength, and increases mobility, making it an ideal activity for arthritis patients.

Of course, that doesn’t mean arthritis sufferers should rush out and plan a month-long trip. As with most exercise-related therapies, you’ll want to start with short distances, light loads, and slow steps.

Many arthritis sufferers find that exercise programs that focus on smooth, gentle movements, such as tai chi or yoga, are an excellent way to build joint range of motion between hikes or while preparing for a hike.

Start on smooth trails and aim to go a little further or a little faster each time you climb. Reduce your weight, especially when you start climbing, and consider losing weight.

As you gain mobility and confidence, you can take on more challenging trips, but don’t push yourself too hard or too fast. Consider cycling between hikes as a low-impact supplemental exercise to work opposing muscles and strengthen your entire body.

If your arthritis pain follows a daily pattern, start by going through your lowest pain times of the day and gradually increase from there.

If you walk with arthritis, you’ll want to put some effort into finding shoes that fit well, are comfortable, and provide protection and support. Hiking poles can also be very useful.

Start on trails with softer surfaces, such as grass, and use cold packs after your walk to reduce swelling. Stretching and warming up properly before hiking can help reduce soreness. Stay hydrated by drinking water before, during, and after your trip.