No one wants to be injured during a hike. That's why pre-hike training is vital. One way to get your hips and shoulders prepared for hiking is to start carrying a backpack whenever you can, beginning 2 or 3 weeks before a hike. Over the weeks, increase the load in the back pack as well as the time you spend carrying it. Challenge yourself by making small treks on different terrains, using a hiking pole if necessary. This will get your skin used to the pressure points of the backpack and your muscles strengthened for the load.