With brighter mornings and longer evenings, spring is the perfect time to return to the long walks and hikes. As May marks National Walking Month, many walkers are dusting off their boots and heading back out after a winter break, whether it's for a short ramble or a full day hike.
But after time off, it’s normal for muscles, joints, and tendons to need a little extra support. You might notice more stiffness than usual, or that your ankles and knees feel the effects of uneven ground and steep descents. That doesn’t mean anything’s wrong it can mean your body is reconditioning and adjusting to the increase in activity.
This is where recovery comes in. As a physiotherapist working with recreational and elite endurance athletes, I often remind people:
“You only benefit from the training you recover from."
With the right movement, strength, and nutrition strategies, you can bounce back better, reduce the risk of common niggles and enjoy more days out on the trails.
Common Post Walking Challenges
Walking is deceptively demanding. It’s not just your heart and lungs working hard, it’s your joints, tendons, and muscles that absorb the strain, especially on uneven ground and steep descents.
Common issues walkers experience include:
- Ankle sprains or “rolled ankles” are common after time off, especially when stabilising muscles are deconditioned. Risk factors include downhill walking, loose ground, and a previous history of ankle sprains (PLOS One, 2023).
- Muscle soreness and stiffness, particularly in the quads and calves, is common after long descents. This is due to eccentric loading (loading as muscles lengthen, think quads on the front of your thigh as you walk downhill which creates small, temporary disruptions in muscle fibres, a normal part of adaptation and rebuilding strength (Schiffer et al., 2010).
- Proprioception and balance challenges are also common, especially on rocky or uneven terrain. Research shows that downhill walking can temporarily reduce your body’s ability to sense where your joints are and how they're moving, which may make slips or missteps more likely (Kim et al., 2014). In short, the effort doesn’t stop when the summit is reached. Your joints and tissues are still under pressure well into the descent.
Bones Like Load, Tendons Like Strength
It’s a common myth that exercise wears joints down. In reality, the opposite is true, when done properly, think wear and repair rather than wear and tear. Bones respond to load, adapting and strengthening when challenged (Santos et al., 2017). Likewise, tendons rely on strength-based loading to stay resilient and prevent overload.
Periods of inactivity, like during the winter can reduce your tissue tolerance. So, if you're heading straight from the sofa to the summit, you’re asking your body to perform without adequate preparation. That’s why preparing yourself al long with a recovery strategy is so important it’s not about rest, it’s about repair.
Recovery Tips for Walkers
1. Keep Moving the Day After
Total rest isn't always best. A short walk, light cycling, or gentle stretching can help restore circulation, reduce stiffness, and promote muscle recovery.
2. Mobilise Ankles and Hips
Targeted mobility work, like ankle circles, hip 90/90 transitions, and cat-cow movements can help restore joint range and reduce post-walk aches.
3. Add Some Strength Work
Bodyweight strength exercises like step-downs, glute bridges, calf lowers, and single leg balance drills help restore tendon stiffness and joint control. Research supports eccentric training (like step-downs) for improving strength and reducing post-exercise soreness (Schiffer et al., 2010). Perhaps allow 24 hrs post walk before adding these in.
If you’re looking for an easy way to start, check out Genuine Physio on YouTube a physiotherapist who shares joint-friendly strength routines designed to support movement and resilience.
4. Use Trekking Poles for Descents
Poles reduce impact on knees and ankles and have been shown to reduce soreness and improve post-walk recovery (Schiffer et al., 2010).
5. Don’t Overlook the Basics: Fuel and Sleep
Proper nutrition especially adequate protein and carbohydrates supports tissue repair and energy restoration. Sleep is equally vital, playing a key role in hormonal regulation, muscle recovery, and inflammation control. Aim for 7–9 hours to give your body the time it needs to rebuild after a demanding day on the trails.
Nutritional Support for Recovery
Once you’re off the trail, your recovery continues at the cellular level and that’s where nutrition comes in. Key nutrients include:
- Vitamin D & K2: Support calcium regulation and bone strength.
- Magnesium: Assists with muscle function, energy metabolism, and helps reduce cramps.
- Collagen: Supports tendon, ligament, and joint health.
- Omega-3 fatty acids: Help supports joint health.
If you’re not consistently getting these from food, high-quality supplements can help.
Products like Revive Active’s Joint Complex, Magnesium Complex, and Omega Active combine these key ingredients in well-absorbed forms to support post-walk recovery and long-term joint health.
Final Thoughts: Move Well, Recover Well
Walking is one of the most rewarding ways to move your body but it’s not without demands. If you’ve taken time off over winter, ease back in with awareness. Listen to your joints, support them with strength and mobility work, and don’t forget the role of smart recovery.
Remember: You only benefit from the exercise you recover from. Treat recovery as part of your training and your body will thank you on the next summit.
*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Aidan O'Flaherty
Physiotherapist & Strength Coach
