Hillwalking Injuries: The Ankle Strain
Hill walking and hiking are among the UK’s fastest-growing outdoor activities, with participation increasing by over 40% since 2015/16. While highly rewarding, this growth means safety and injury prevention are more crucial than ever.
The vast majority of injuries in hill walking occur in the lower limb, with a specific focus on the ankle.
Ankle sprains are the single most common injury, accounting for over 40% of all reported incidents. They typically occur suddenly as a result of a slip, misstep, or twist on uneven terrain.
External Defence: Gear and Footwear
Your first line of defence against instability is your equipment.
Top Tips:
- Choose mid or high-cut boots: While low-cut shoes prioritise lightness, boots that extend above the ankle provide external mechanical support to the joint, preventing lateral rolling.
- Correct fit: Boots must fit snugly and be laced correctly around the ankle. Improper lacing compromises the boot’s intended stabilising function.
- Check sole and tread: Worn-down or uneven treads significantly reduce grip and stability, increasing your risk of a slip or twist, particularly on loose or wet ground.
Internal Defence: Fatigue and Focus
Most traumatic ankle injuries happen when fatigue compromises cognitive focus and muscle reaction time. These simple habits are vital for prevention.
- Mind the path ahead: Keep your eyes focused on the immediate trail. If you want to take in the view, stop completely before looking up.
- Utilise trekking poles: Poles provide two extra points of contact with the ground, dramatically enhancing stability and offloading stress from your knees and ankles, especially during challenging descents or stream crossings.
- Pace and progression: Fatigue directly reduces your ability to correct a misstep. Pace yourself appropriately. Gradually increase your weekly distance or elevation by a small amount to allow muscles and ligaments time to adapt and strengthen.
The ESIC Approach: Building Internal Stability
While proper gear provides essential external support, true, resilient defence comes from internal stability, strength, and balance.
This is the principle behind our kinetic chain training at ESIC.
We focus on building proprioception (the muscle’s ability to sense and react to position) and strength, giving your muscles the ability to react instantly and correct an ankle roll before it becomes an injury.
- Targeted ankle strength: We incorporate specific lower-leg exercises that strengthen the often-neglected muscles on the outside of the ankle (eversion), which are crucial for preventing the most common type of sprain.
- Kinetic Chain integrity: We teach controlled concentric and eccentric exercises for the main muscle groups around the knees and hips. A strong, functional core and hip complex prevents forces from overloading the ankle joint.
- Proprioception included: Exercises to enhance dynamic balance and quick reaction time are always a core component of our training programs.
Preparing your body is as essential as preparing your gear.
Book your appointment today!
How to book:
- Call us on 0131 629 0215
- Contact us via email at mail@esic.co.uk
- Pop in at 567 Lanark Road, Juniper Green, Edinburgh EH14 5DB
