Trekking & hiking

1. Common injuries

• Plantar fasciopathy (fasciitis) → protocol
• Ankle sprain → protocol
• Patellofemoral joint pain (runner's knee) → protocol
• Iliotibial (IT) band syndrome → protocol
• Gluteal tendinopathy and trochanteric bursitis → protocol
• Achilles tendinopathy / tear → protocol

2. Frequently affected structures

3–4. Mechanisms & training risk factors

• Sudden walking volume (e.g. holidays)
• Terrain
• Footwear

5–7. Assessment, rehab & return

Use the linked condition pages for assessment and the three-phase protocols for rehab. Reduce the sport for 2–4 weeks while rehabbing, then reintroduce it gradually (PDF pp. 188–189). Return-to-Sport Centre →

8–9. Prevention & conditioning

Progress training volume gradually, warm up dynamically, and keep phase 3 strength work for the affected regions in your weekly plan.

A full sport-specific strength & conditioning programme is scheduled in the Completion Tracker.