Backpacking with a Bionic Hip: My Menopause Journey Back to the Appalachian Trail
Ah, the joys of menopause—those ones no one really warns you about. It’s not just hot flashes and mood swings. The loss of estrogen affects every part of your body—quietly, gradually, and sometimes devastatingly. Just like type 2 diabetes, it creeps in without dramatic warning signs. Perimenopause can last for years, and during that time, damage begins—metabolic, physical, emotional, and mental.
For me, it started with hormone headaches and hot flashes in my early 40s, right before my cycle. I had no clue I was already in perimenopause. Then my cycle became erratic—long, short, skipped months. That rollercoaster lasted about two years until I had my last period at 48. But what came after that... that’s when the real ride began.
Around three years post-menopause, I started experiencing intense low back pain, groin pain, and knee pain—especially while backpacking. I thought it was my gear, so I swapped in a new pack and lighter equipment. No change. The pain persisted on and off the trail, and my passion for hiking began slipping out of reach.
Desperate for relief, I connected with Lee at Trailside Fitness and started one of his training programs. It helped—strengthening my body, improving recovery, and getting me a few more precious miles on the Appalachian Trail. But the pain, especially in my knee, never fully let up. My primary care doctor wrote an order for physical therapy.
Over time, despite my best efforts, my mobility, strength, and flexibility got worse. The physical therapist eventually recommended I see an orthopedic specialist. I trusted this doctor—coming from an ortho/neuro background myself, I felt confident in his judgment. He ordered an MRI of my knee. It showed… absolutely nothing. No damage. So why was I limping around like a 90-year-old?
The doctor diagnosed IT band syndrome and suggested surgery to release it. Something about that didn’t sit right with me. Thankfully, my PT supported my hesitation, warning that surgery could cause more harm than good. I switched therapists and began seeing someone at the hospital where I worked. That was a turning point.
He took one look at me and suspected the problem wasn’t in my knee at all—it was coming from my hip. We tried dry needling, which helped a bit, but not enough. Then the pandemic hit. I wasn’t hiking, wasn’t getting outside. I became sedentary. The pain got worse. It was affecting my job… and honestly, my mental health.
Eventually, my PT reached out to the pain specialist I was seeing and requested a hip x-ray. The results were shocking: bone-on-bone. My hip was essentially done for. Years of estrogen loss had weakened the tendons and flexors to the point of total instability. Oddly enough, my actual hip didn’t hurt—my groin did early on, but I brushed it off. My knee, on the other hand, was in agony. As a nurse, I should’ve known better. It was classic referred pain.
I asked around at work for orthopedic surgeon recommendations. Every single person pointed to the same doctor, known for outstanding outcomes. I met with him and we discussed a total hip replacement (THR). I made it clear: I needed to hike and backpack again. He assured me I would.
Surgery took place in September 2021—and it was life-changing. Immediately, my knee pain vanished. But my right leg muscles had atrophied from inactivity. My mission was clear: ditch the walker, regain balance, and build strength. The short-term goal was full recovery. The long-term? Hit the trail again.
Once I finished PT, I went back to Trailside Fitness. I knew Lee, with his PTA background, was the safest guide for my comeback. I was right. He built a post-THR program tailored to me. If I hit a wall, he offered modifications. I went from hating clamshells to loving the strength they gave me. His plan helped me feel strong, stable, and trail-ready again.
Here’s my timeline:
September 2021: Surgery
Summer 2022: Hiking and camping every chance I got
September 2022: Backpacking a three-day section of the Appalachian Trail near Hot Springs
Thanksgiving 2022: A four-day AT trip—pain-free
January 1, 2023: Snowshoeing in Utah to kick off the New Year
Hundreds of miles later, my new hip is still going strong. I do keep my pack under 25 pounds now—not just for the hip, but because ultralight gear is only comfy up to that weight. I’m incredibly in tune with my body now. I listen. I adjust.
I wish I’d known more about how menopause impacts tendons, muscles, and bone. Maybe I could’ve prevented the surgery. But you know what? I can hike. I can backpack. I can be in the forest—and that’s all that matters now.
To every woman out there: protect your joints. Learn about the musculoskeletal impacts of menopause. Work with trainers who understand the demands of hiking and backpacking. Listen to your body. Get second opinions. Even with a healthcare background, I was unprepared.
That’s why I became a Menopause Health Coach—to help other women avoid what I went through.
Every time I hit the trail now, I follow the movement and mobility principles I learned from Trailside Fitness. I stay hydrated, fuel with protein, and stretch with intention. I hike smart. I hike safe.
Because the forest is calling… and I must go.
~Lane
Ready to Take Control of Your Menopause Journey?
If this story resonated with you, you're not alone—and you don’t have to navigate it alone either. Whether you're in the early stages of perimenopause or deep in the aftermath, understanding what's happening in your body is the first step to healing and thriving.
Lane offers 1:1 menopause coaching rooted in education, empathy, and empowerment—because no two journeys are alike. From natural vs. surgical menopause to managing hot flashes, sleep, mood swings, and joint pain, Lane provides personalized strategies that meet you where you are.
Coaching Rate: $80/hour
Topics include (but definitely aren’t limited to):
How menopause affects every system in your body
Myths vs. truths about hormone therapy
Sleep, hot flashes, weight gain, mood changes, and more
Natural vs. surgical menopause guidance
Practical tools for regaining balance and strength
Interested in learning more? Reach out to Lane directly at Lane@elementalrecoveryllc.net.
Let’s get you back to doing what you love—with strength, clarity, and confidence.