Every summer in Jersey, hundreds of islanders and visitors take on one of the island’s most physically and mentally demanding challenges — the Round-the-Island Walk. Covering approximately 48 miles (77 kilometres) of coastal paths, hills, beaches and roads, this event is more than just a walk; it’s a test of preparation, endurance, and resilience.
At Freedom Physiotherapy & Wellness Centre, we regularly support walkers before and after this incredible challenge. Whether you’re a seasoned participant or a first-timer, proper preparation, recovery, and injury prevention are key to completing the walk safely and confidently https://islandwalk.je/
Why it is tougher than it looks
While it may be ‘just walking’, the Round-the-Island Walk is a full-day endurance event, often starting in the early hours of the morning and finishing well into the evening. The terrain is diverse — soft sand, rocky trails, tarmac, and steep inclines — which puts repeated stress on your muscles, joints, and soft tissues.
Common issues we see in clinic post-walk include:
- Foot and ankle pain
- Knee soreness or tracking issues
- Lower back fatigue
- Blisters and tendon irritation
- Muscle cramps and DOMS (delayed onset muscle soreness)
Start Training Early and SMART
We recommend starting your walk-specific training at least 8–12 weeks before the event, gradually increasing the distance and intensity of your walks. Mix in:
- Long weekend walks to build endurance
- Shorter weekday walks for consistency
- Hilly or uneven terrain to condition your joints and stabiliser muscles
It’s not just about building fitness — it’s about conditioning your feet, calves, hips, and spine to handle hours of movement without breaking down.
🔍 Tip: Use your actual walking shoes and socks during training. This helps prevent surprise blisters on the big day.
2. Strength Training – Your secret weapon
You don’t need to hit the gym hard, but some simple strength exercises 2–3 times a week can make a massive difference to your walk performance and injury prevention. Key focus areas:
- Glutes (bridges, clamshells, lunges)
- Calves (heel raises, eccentric drops)
- Core and lower back (bird-dog, dead bug, anti-rotation holds)
- Feet and ankles (toe scrunches, balance drills)
At Freedom, we can help you identify any muscle imbalances or weaknesses that may lead to injury — and build a personalised program for you.
3. Manage old injuries before they flare up
If you’ve had previous injuries — like ankle sprains, plantar fasciitis, knee tracking issues or hip pain — it’s essential to deal with them now, not on the morning of the event.
Old injuries often come back with long-distance repetitive activity. Through physiotherapy assessment, hands-on treatment, and exercise therapy, we can help you:
- Strengthen vulnerable areas
- Improve joint control and alignment
- Reduce compensations that lead to fatigue and overload
Remember: most injuries don’t appear out of nowhere — they’re often a result of poor load management and biomechanical inefficiencies.
4. Massage and Recovery work – this is more than just pampering
As your training builds, sports massage can help:
- Relieve tight muscles
- Boost circulation
- Improve flexibility
- Prevent minor niggles from turning into major problems
We also offer dry needling, joint mobilisation, shockwave therapy, and recovery-focused exercise rehab, all of which can be part of a custom recovery plan leading up to and following the walk.
5. The week before: Taper and Mobilise
In the final 5–7 days before the walk:
- Cut down your walking volume to let your body recover
- Stay hydrated and stretch daily
- Consider a pre-event massage or mobility session to feel limber and fresh
Sleep, nutrition, and stress management also play a huge role in how your body will cope with the big day.
6. On the day, protect your body
What you do during the walk matters just as much as what you do before it. Key tips from our physiotherapy team:
- Wear tested footwear (no brand-new shoes!)
- Use poles if you’re prone to knee or back pain — they reduce joint load
- Stay on top of nutrition and electrolytes
- Use blister prevention products like tape or anti-friction balm
- Stretch briefly every few hours, especially calves, quads, and hips
If something starts to hurt significantly, don’t ignore it — early intervention beats finishing the walk injured.
7. Recovery After the Event
Post-walk recovery should include:
- Gentle walking or swimming the next day to keep things moving
- Massage or hands-on physio to release tight areas and reduce soreness
- Rehydration and sleep
If you have swelling, sharp pain, or limping beyond 48 hours, it’s worth getting a physio assessment to check for tendon overload or joint strain.
Let us help you to finish strong
Whether you’re aiming to complete the Round-the-Island Walk for the first time or trying to beat your previous time, Freedom Physiotherapy & Wellness Centre is here to support you every step of the way.
From injury screening and preparation plans, to sports massage, rehabilitation, and shockwave therapy, we offer a wide range of services to keep you walking at your best.
Ready to Walk the Island — the Smart Way?
Book your Pre and Post Walk Sports Massage with us today.
📞 Call us on 01534 888180
📧 Email info@freedomphysiowellness.je
