The Power of Hills for Injury Prevention and Rehab

The Power of Hills for Injury Rehab


 

For the initial phases of running rehabilitation, I tend to recommend flat runs since downhill running can increase the impact forces due to gravity. But, once the running is building back up hills can be a great way of re introducing speedwork and intervals whilst minimising risk of re injury.

Here’s why:

  1. Up Hills = Less Impact:
    Running uphill may seem difficult, but it actually reduces the loading forces on your body. The slower pace and lower impact reduce the overall strain on your muscles and joints, allowing you to challenge your cardiovascular system without risking re-injury.

  2. Strengthening the Legs:
    Hill intervals strengthen all the key running muscles like the calves, hamstrings, glutes, and quads in a manner highly specific to the demands of running.

  3. Improving Speed, Endurance, and VO2 Max:
    Hill workouts build strength, speed, endurance, VO2 Max, and all other metrics that matter to runners! HIll running achieves this while minimising loading forces to prevent overloading areas still vulnerable. 

Key Precaution: Downhill Running


While the ups provide numerous benefits, the downs can be a double-edged sword. Running downhill increases speed and adds gravitational forces, which can lead to higher impact and stress on your body. This is why it’s essential to jog downhill slowly or even walk to reduce the risks. 

Other Benefits of Hill Intervals


In addition to strengthening the body and improving your fitness, hill intervals also encourage good running form. As you power up the hill, your body is forced to adopt an upright posture with a high knee drive. 

Types of hill intervals

Hill Sprints

  • 8-10 seconds

  • Long recovery between reps so each one is max power with no fatigue.

  • Repeat 6-10 times

  • Max effort focusing on upright body high knee drive and pumping arms

  • Good for power, strength and running form

Short HIlls reps

  • 45-90 secs with recovery of jog or walk back down

  • 8-15 mins of effort plus recovery.

  • Classic Vo2 Max workout that also helps strength and power.

Long hill reps 

  • 2-4 mins with jog back down recovery

  • 10-20 mins of effort

  • More endurance or tempo session.

  • If you walk / jog  back to the start each time then recovery will be too long so you could do it on a long Sheffield hill and just go back down 1-2 mins. If you do this remember to be careful running back after as it will be a long descent. 

Conclusion: Start Slow, Progress Gradually


Getting back into running after an injury doesn’t have to mean avoiding hills. When done carefully, hill intervals can actually be one of the best tools for rebuilding strength, speed, and endurance while keeping injury risk low. Just remember, be cautious on the downhills—jog slowly or walk to ensure minimal strain.

Start slowly, listen to your body, and progress gradually and embrace the hill!


 
Sports InjuryKim BaxterSports Injury