August in the Pacific Northwest is hiking season at its finest—warm weather, long days, and endless trails calling your name. From casual walks around Green Lake to more demanding climbs like Mount Si, hikers of all levels are out enjoying the region’s natural beauty. But before you lace up your boots and hit the trail, it’s important to ask: are your hips and ankles ready for the miles ahead?
Why Hips and Ankles Matter on the Trail
Your hips and ankles are the foundation of efficient, pain-free hiking. Together, they provide stability, absorb shock, and support your body as you move across uneven terrain. When these joints are weak or stiff, you’re at higher risk of:
- Ankle sprains and twists
- Hip soreness or tightness after long hikes
- Low back pain from poor movement mechanics
- Knee pain caused by misalignment
Common Weaknesses That Hold Hikers Back
Many hikers don’t realize how much their day-to-day habits impact their trail performance. Sitting for long periods can tighten hip flexors, while modern footwear and flat surfaces can leave ankles stiff and unprepared for rugged trails. The result? Fatigue, aches, and sometimes injury.
Pre-Hike Mobility and Strengthening Tips
At Seattle Rehab Specialists, we often recommend hikers include a few simple exercises before and during hiking season:
For Hips
- Glute Bridges: Strengthens glutes and stabilizes hips.
- Hip Flexor Stretches: Loosens tight muscles from prolonged sitting.
- Side-Lying Leg Raises: Builds lateral hip strength for uneven terrain.
For Ankles
- Calf Raises: Improves ankle stability and endurance.
- Ankle Circles: Increases mobility and range of motion.
- Single-Leg Balance: Trains stability for rocky, unpredictable trails.
PTs’ Favorite Hiking Recommendations
We asked our physical therapists to share some of their favorite hikes around the Seattle area. Whether you’re looking for a scenic walk or a challenging climb, these trails offer something for everyone:
- Gothic Basin Trailhead (Granite Falls): Rugged, steep, and stunning—this hike rewards you with dramatic alpine scenery.
- Mount St. Helens (WA): An unforgettable trek across volcanic landscapes with breathtaking views. A challenging hike for seasoned adventurers.
- The Enchantments (Leavenworth): A world-class backpacking destination known for alpine lakes and granite peaks—ideal for hikers ready for a multi-day challenge.
- Discovery Park Loop (Seattle): A local favorite with forest trails, bluff views, and beach access right in the city.
- Twin Falls (Snoqualmie Pass): Moderate mileage with beautiful waterfalls, perfect for hikers easing into the season.
Pro Tip: Start with shorter, lower-elevation hikes early in the season to let your body adapt. As your strength and endurance build, work up to more challenging trails.
Listen to Your Body
If you notice persistent pain, swelling, or stiffness in your hips or ankles after hiking, it may be more than simple soreness. That’s your body’s way of signaling it needs attention. Early treatment and proper movement retraining can prevent a small problem from becoming a season-ending injury.
How Seattle Rehab Specialists Can Help
Our team of physical therapists specializes in helping active people move better, recover faster, and get back to the activities they love—like hiking. Whether you’re preparing for a big climb or managing nagging aches, we’ll work with you to build strength, improve mobility, and restore confidence on the trail.
👉 Ready to make the most of peak hiking season? Schedule an appointment with Seattle Rehab Specialists today and take the first step toward pain-free adventures.