Hip Injury Prevention for Hikers

Hip injury prevention for hikers is really important, because the bones in your hip (pelvic) area transfer the weight of your pack away from your backbone. A sore back is no fun, and might even prohibit you from hiking.

So paying attention to your hips is a smart trail move.

When was the last time you thought about the bones in your hip area?

C'mon, ladies, don't we think about our hips whenever we pull on a pair of jeans?

But you probably weren't focusing on the bones beneath the (ahem!) muscles of your hips, were you?

Hip bones are actually a fusion of several smaller bones that build a bowl for your internal organs (the pelvic basin).

As females, our pelvic bones have a different flare to them than males. Why?

We have babies!

We need more room for pushing out the newborn.

And that's a basic anatomical fact that many outdoor gear manufacturers don't pay attention to, although that's beginning to change. Women's packs and hiking pants finally are being designed with hips in mind, and allow for the wider, more shallow female pelvis.

The pelvic "girdle" ("gird" refers to strength) provides a strong base for the backbone to rest upon, too.

And one more thing: it gives an anchoring place for our lower limbs.

That's a lot to ask from a set of bones!

And it explains why Strong Hiking Woman "A" might have a completely different hip problem from Strong Hiking Woman "B".

The word "hip" can refer to the deep leg socket and any associated pain or grinding there, it can refer to the lower back where your sacrum & sit bones are located, and it can also refer to the side of your body where your "hip bones" stick out (or not, depending on your body weight).

So it can get confusing to talk about hip trouble.

How to keep yourself out of hip trouble? Hip injury prevention for female hikers begins with the proper hiking gear. It's essential to have sturdy boots and a well fitted pack.

Believe it or not, wearing the wrong foot wear on a hike can show up as hip pain. And a pack that's too big, with a hip belt that doesn't fit, will put stress on your hips and back. The hip belt of your pack should fit snugly, and transfer the pack's weight efficiently to your lower body (thus protecting your spine).

More things to think about if your hips are sore after a hike: are you noticing loss of mobility? It could be an early sign of osteoarthritis, and should be looked into with a medical care provider you trust. Maybe some stretches or a Pilates class would help.

If you've tweaked your gear, and are using hiking poles during each hike to help transfer weight from your pelvis, AND you are addressing the soft tissues in this area (muscles, ligaments and tendons), have you tried icing the area when you get home? That can cut down on hiking inflammation.

How about self massage, or a massage therapy session?

Hip troubles are no fun. Pay attention to your body's signals and jump on any chronic soreness in this area.

Play detective until you figure out what's going on, starting with self care and experimental gear adjustments. Hip injury prevention for hikers is not a straightforward topic.

Hopefully, it might be as easy as wearing a different backpack.

Hip injury prevention for hikers is just one of many that are of interest to women hikers. Read more here.