National Park & Recreation Month: Don't Let Pain Keep You Off New Hampshire's 4,000-Footers (NH48)

New Hampshire is home to some of the most beautiful hiking in the country. Whether your goal is your first 4,000-footer or finishing all the NH48, every hike tells a story.

For me, that story started in August 2013 on Mount Washington and came full circle in September 2023 on Mount Jefferson, where I completed the New Hampshire 48 4,000-footers. Looking back at Mount Washington from the summit of Jefferson was a full-circle moment I'll never forget.

Along the way, I didn't have a perfect hiking journey. I tore my meniscus during the Pemi Loop while hiking with my brother and later rehabilitated my knee without surgery so I could continue working toward my goal. I also worked through a hamstring injury from running during those ten years. Most of the mountains were climbed solo with my late dog, Dory, who was my hiking partner on countless adventures.

Those experiences didn't just make me a better hiker. They made me a better specialty physical therapist.

I know what it's like to question whether your body will let you reach a goal you've been working toward for years. That's why helping my patients stay active means so much to me.

At 603 PT & Wellness in Dover, NH, I help active adults 35+ overcome mechanical pain, protect their bone health, and stay strong for a long, active life so they can continue doing the things they love, including hiking New Hampshire's incredible trails.

Pain Doesn't Mean Your Hiking Days Are Over

Many hikers believe they have only two choices:

• Push through the pain.

• Stop hiking altogether.

The truth is that there is often a better option.

Many muscle and joint aches are mechanical, meaning they are influenced by how your body moves, your strength, your mobility, and how much your body is being asked to do.

That means many hiking injuries can improve without giving up the trails completely.

You don't have to choose between hiking in pain and giving up hiking altogether.

Use the Traffic Light System

One of my favorite ways to help hikers decide whether it's safe to continue is the Traffic Light System.

🟢 Green Light

Your body is giving you the green light if:

• You have mild soreness or stiffness.

• Pain improves as you warm up.

• Your walking pattern stays normal.

• Symptoms return to your usual baseline within 24 hours.

It's okay to continue hiking.

🟡 Yellow Light

Slow down and modify if:

• Pain is becoming more noticeable.

• You're changing how you walk.

• Pain lingers longer after your hike.

• You're relying more on one leg than the other.

Consider shortening your hike, reducing your pack weight, slowing your pace, or using hiking poles.

🔴 Red Light

Stop and have your body evaluated if you notice:

• Sharp or severe pain.

• Significant swelling.

• Your knee gives way.

• You're limping.

• Pain continues getting worse during your hike.

Ignoring these warning signs often leads to longer recoveries and more time away from the trails.

The Two Biggest Game Changers

People often ask what made the biggest difference over my ten-year journey through the New Hampshire 48.

It wasn't buying lighter gear.

It wasn't hiking faster.

It was doing two simple things consistently.

1. Stretch Before and After Every Hike

Five to ten minutes.

That's it.

Before every hike, I spent a few minutes preparing my body for climbing.

After every hike, while many people immediately climbed into the car for the two-hour drive home, I spent another five to ten minutes stretching.

That simple habit made a tremendous difference.

Long car rides after hiking often leave your hips, low back, calves, and knees feeling stiff.

Taking just a few minutes to move before sitting can reduce soreness and help you feel much better the next day.

Focus on stretching:

• Calves

• Hip flexors

• Hamstrings

• Glutes

• Chest

• Upper back

2. Strength Train Like a Hiker

Strong hikers aren't built only on the trail.

They're built between hikes.

A good hiking strength program should include:

• Single-leg balance

• Glute strength

• Core stability

• Step-ups

• Squats

• Hip strengthening

• Calf strengthening

Consistent strength training not only helped me recover from my injuries, but it also made me a stronger, more efficient, and faster hiker.

Hiking Poles Can Save Your Knees

One piece of equipment I recommend to many hikers is a good pair of hiking poles.

They're especially helpful on the descent.

Using hiking poles can:

• Reduce stress on your knees while hiking downhill.

• Improve balance on uneven terrain.

• Increase confidence on rocky trails.

• Help distribute the workload between your arms and legs.

Many hikers are surprised by how much easier long descents feel once they begin using poles.

Compression Socks Can Help Recovery

Compression socks aren't just for long flights.

After long hikes, many people find they help reduce leg fatigue and improve comfort during recovery.

They won't prevent every injury, but they can be a helpful tool to make your legs feel fresher after spending hours climbing and descending New Hampshire's mountains.

Hiking With Pain? Don't Assume You Have to Stop.

Pain doesn't always mean you need to stay home.

Sometimes a few simple modifications can keep you safely on the trail.

Consider:

• Choosing a shorter hike.

• Hiking at a slower pace.

• Taking more frequent breaks.

• Using hiking poles.

• Wearing supportive footwear with good traction.

• Carrying a lighter backpack.

• Following the Traffic Light System instead of trying to push through every ache.

If pain returns every time you hike, that's your body's way of telling you something needs attention.

Why Specialty Physical Therapy Is Different

Traditional healthcare often focuses on where it hurts.

At 603 PT & Wellness, we focus on why it hurts.

We evaluate how your entire body moves together, identify the mechanical factors contributing to your symptoms, and build a personalized plan around your goals.

Maybe your goal is finishing your first 4,000-footer.

Maybe it's completing the NH48.

Or maybe it's simply enjoying a walk in the woods with your family without worrying about your knees or back.

Your care should be built around your life, not limited by insurance visit caps or focused only on the painful body part.

When we understand the root cause of your pain, we can help you move better, recover smarter, and continue doing the activities you love for years to come.

The goal isn't just to finish the hike, it's to keep exploring New Hampshire's mountains for decades to come.

At 603 PT & Wellness in Dover, NH, we work with adults throughout the Seacoast region who want to stay active and strong as they age. We specialize in helping active adults 35+ resolve mechanical pain, protect their bone health, and stay strong for a long, active life without unnecessary setbacks from injury.

Many of our patients come from nearby communities including:

• Dover

• Portsmouth

• Durham

• Somersworth

• Rochester

• Exeter

• Greenland

• Newmarket

If pain has been keeping you off the trails, don't wait until next hiking season. Let's identify the root cause, create a plan that's built specifically for you, and help you get back to exploring New Hampshire's mountains with confidence.