Does Hiking Cause Pain or Relieve It? Your Guide to Walking for Wellness

alitddevelopment
Oct 10
5 min read

It’s a question we hear often: if you’re feeling a few aches and pains, should you head for the couch or the trail? For many of us in Suwanee, GA, Duluth, GA, and across Gwinnett County, the call of a peaceful path at a place like Suwanee Creek Park is strong. The answer, thankfully, is that walking and hiking are among the best things you can do for your body, when done wisely. Let’s explore how this simple activity can be a powerful tool for both relieving and preventing pain.

Gwinnett County is home to an abundance of gorgeous hiking trails.

Is Walking Good Exercise? Absolutely.

Walking is a cornerstone of good health, especially as we age. It’s low-impact, requires no special equipment, and delivers a wealth of benefits. It’s not just about getting from point A to point B; it’s about nurturing your entire body.

What a Regular Walk Does to Help You

A daily walk is like a tune-up for your musculoskeletal system. Here’s what’s happening inside when you’re enjoying the scenery:

Strengthens Muscles: Walking engages your glutes, thighs, calves, and core, helping to maintain muscle mass and support your joints.

Improves Posture: It encourages you to stand and move tall, counteracting the slouch we can develop from sitting.

Stimulates Joint Lubrication: Movement circulates synovial fluid, the natural lubricant in your joints, which is crucial for joint health.

Reduces Stiffness: Gentle movement prevents joints and muscles from becoming stiff and achy.

Reduces Stress: Physical activity releases endorphins, your body’s natural mood elevators.

From Reducing Stress to Embracing Nature's Calm

That stress reduction is powerfully amplified when you take your walk into nature. The combination of physical activity, fresh air, and the serene beauty of trails like the Ivy Creek Greenway or the paths around George Pierce Park can significantly lower cortisol levels and improve mental well-being. It’s exercise for your mind as much as your body.

Gwinnett’s Wonderful Locations for a Healing Walk

We are fortunate to have an incredible network of parks and trails right here in our community. Whether you prefer a paved path like the Western Gwinnett Pathway or the more natural terrain of the Lake Lanier trails (like the Buford Dam Trail or Laurel Ridge Trail), there’s a perfect spot for every fitness level.

Walking for Relief and Prevention of Common Pains

Consistent walking can be a powerful ally in managing specific conditions:

Low Back Pain: Strengthens core and glute muscles, which stabilize the pelvis and spine.

Arthritis: Helps maintain joint mobility and reduces stiffness without excessive impact.

Knee and Hip Pain: Builds strength in the supporting muscles, improving joint alignment and function.

Joint and Muscle Stiffness: Keeps everything moving smoothly, promoting flexibility.

How Physical Therapy Can Enhance These Benefits

Sometimes, pain or imbalance can make starting a walking routine daunting. This is where physical therapy shines. A physical therapist can help you maximize the benefits of walking while minimizing the risk of pain.

A wellness-focused PT plan may include:

Gait Analysis: Assessing your walking pattern to identify and correct issues that could lead to pain.

Individualized Strengthening: Prescribing specific exercises to address muscle weaknesses that contribute to knee, hip, or back pain during walks.

Flexibility Training: Designing a stretching routine to improve your stride and prevent stiffness.

Activity Pacing: Helping you safely increase your distance by improving muscle strength and balance in the clinic so that you can tackle more challenging trails like those at Lake Lanier without overdoing it.

Our goal is to empower you with the strength and confidence to enjoy walking as a lifelong tool for wellness.

Finding Your Path to Pain-Free Hiking in Suwanee and Duluth

If you're in Suwanee or Duluth and want to use walking to improve your health but are held back by pain, local physical therapy can help. A physical therapist near you can perform a thorough evaluation to identify any underlying issues and create a personalized treatment plan to prepare your body for the trails, ensuring that hiking is a source of relief, not pain.

Your Next Step Toward an Active Lifestyle

You don’t have to let pain keep you from the paths you love. If you're ready to get started and make walking a pain-free part of your life, schedule a consultation with a physical therapist. For residents of Gwinnett County, seeking local physical therapy means receiving expert guidance to safely enjoy our beautiful outdoor spaces and improve your overall well-being.

Embrace the Trail with Confidence

So, does hiking cause pain or relieve it? For most, it’s a profound source of relief. It’s a natural refresher for the body and soul. With the right preparation and support, you can confidently step onto the trail.

If you're looking for guidance on pain-free walking in Suwanee, GA or physical therapy in Duluth, GA to enhance your wellness, we invite you to contact our clinic. Together, we can ensure your next walk in the park is exactly what it should be: refreshing, invigorating, and completely comfortable.

References and Further Reading

For those interested in the science behind walking and nature therapy for health, we have compiled a list of credible sources.

Kelly, P., Williamson, C., Niven, A. G., Hunter, R., Mutrie, N., & Richards, J. (2018). Walking on sunshine: scoping review of the evidence for walking and mental health. British Journal of Sports Medicine, 52(12), 800–806. https://doi.org/10.1136/bjsports-2017-098827

Hanson, S., & Jones, A. (2015). Is there evidence that walking groups have health benefits? A systematic review and meta-analysis. British Journal of Sports Medicine, 49(11), 710–715. https://doi.org/10.1136/bjsports-2014-094157

Barton, J., & Pretty, J. (2010). What is the Best Dose of Nature and Green Exercise for Improving Mental Health? A Multi-Study Analysis. Environmental Science & Technology, 44(10), 3947–3955. https://doi.org/10.1021/es903183r

Arthritis Foundation. (2023). Benefits of Exercise for Osteoarthritis. https://www.arthritis.org/health-wellness/healthy-living/physical-activity/getting-started/benefits-of-exercise-for-osteoarthritis

American Council on Exercise (ACE). (2019). How to Correct Walking Form for Reduced Pain and Injury. https://contentcdn.eacefitness.com/assets/about-ace/advocacy/Walking_Toolkit_Community.pdf

Medically reviewed by

Jon Preston

Founder & Lead PT of Therapeutic Dynamics

Jon has over 25 years of experience in rehabilitation and patient care. He received his Bachelor of Science and Master of Science in Physical Therapy degrees from the University of Central Arkansas. Jon served as a staff member on the Spinal Cord Injury Unit at Baptist Medical Center in Little Rock, Arkansas, for six years. As Director of Physical Therapy, in both hospital and out-patient facilities, he has been instrumental in program development, with emphasis on orthopedic manual therapy. His background includes both clerical and industrial ergonomic assessment, and lecturing on injury prevention and body mechanics. His post-professional education has centered upon manual therapy management of spinal and other musculoskeletal disorders and injuries. He founded Therapeutic Dynamics in 2005 with the goal of providing patients with a practice alternative, which focuses on individualized hands-on treatment.