Winter Hiking and Trail Running: How to Reduce the Risk of Lower-Limb Injuries

Cold-weather walks and runs can be rewarding, whether you’re exploring local trails, heading into the Scottish mountains or travelling somewhere more extreme. But, frozen ground, slippery paths and uneven terrain can place different demands on your feet and lower legs.

We spoke with Richard Pearson, Director and MSK & Men’s Health Practitioner at The Shockwave Therapy Clinic in Highams Park, London, about lower-limb problems he sees during the winter and practical ways to prepare.

Richard treats runners training through colder weather and hikers returning from winter trips. Among the problems he sees are:

Plantar fasciitis: Heel and arch pain that can be aggravated by hard ground and unsuitable footwear.

Achilles tendinopathy: Pain and stiffness around the Achilles tendon, particularly when activity places more demand on the calf and ankle.

Lower-limb muscle strains: Strains that can occur when you slip or repeatedly adjust your balance on uncertain ground.

Overuse injuries and bone stress: Problems that can develop when training load exceeds what your body is ready for.

Richard’s guiding principle is straightforward: “While we are always here to help you recover using various therapies and treatments, our absolute core philosophy is simple: prevention is always better than cure.”

A dramatic fall is an obvious winter hazard, but it isn’t the only reason to pay attention to the ground underfoot. On slippery or uneven surfaces, you may find yourself taking shorter steps, tensing up or making frequent adjustments to stay balanced. Over the course of a long walk or run, that can make an outing feel more demanding than the distance alone suggests.

Footwear matters too. Consider the conditions you expect to encounter, not just the temperature: a muddy trail, a frosty pavement and a snow-covered path present different challenges. No shoe or traction aid makes slippery ground risk-free, so slow down or turn back when conditions call for it.

Your winter preparation plan

1. Build strength and balance before the first freeze

Rather than waiting for your first winter outing, make balance and lower-leg strength part of your regular routine. Single-leg balance work, calf strengthening and core exercises can help you prepare for uneven terrain. Increase distance and difficulty gradually, especially if you’re returning to running or planning a longer trip.

If you have an existing injury or are unsure which exercises suit you, seek advice from a qualified healthcare professional.

2. Match your footwear and grip to the conditions

Choose footwear that fits well and is appropriate for the weather, route and activity. For some icy or snowy surfaces, a suitable traction aid may offer more grip than footwear alone, but different designs are intended for different uses and surfaces.

For running and lighter movement on icy ground, you can explore: ICEGRIPPER RUNspikes and Kahtoola NANOspikes.

For winter walking and hiking:  ICEGRIPPER ACTIVspikes and Kahtoola MICROspikes are other options to compare.

Check the product guidance and the conditions on your route before setting out. Traction aids are not a substitute for the skills or equipment needed on more serious mountain terrain.

3. Pay attention to early discomfort

An ache early in a cold-weather run or walk is worth noticing. Ease off if pain develops rather than assuming you need to push through it. If symptoms persist, worsen or affect how you move, get a professional assessment.

Richard’s clinic offers treatments including focused shockwave therapy, alongside other approaches. The appropriate treatment depends on the individual and the diagnosis.

Winter adventures are more enjoyable when you’re prepared for both the weather and the ground underfoot. Build up your activity sensibly, choose footwear and grip for the conditions, and listen to your body along the way.

If you’re dealing with a persistent lower-limb problem or preparing for a cold-weather trip, you can contact Richard and the team at The Shockwave Therapy Clinic for individual advice.