This program is for you if:
 

• You suffer from mild knee pain while hiking
• You are sick of having to worry about pain during big days on the trail or during descents
• You are ready to get proactive with  preventing your knee pain 

This program is not for you if: 
 

• You are looking for another ‘band-aid solution’ which will require zero effort on your behalf
• You have recently had surgery or a major knee incident
• You cannot commit 30 minutes a day of exercise

Dear adventurers:

My name is Rowan Smith and I am a personal trainer who specialises in preparing hikers, trekkers and mountaineers for their dream adventures.
 
Do you want to know the number one concern I hear from hikers, all around the world?
 
Knee pain.
 
Knee pain an epidemic in the hiking world.
 
Over 75% of the hikers I speak to only a daily basis suffer from some type of knee pain on the trail.
 
And the kicker?
 
No one seems to know how to prevent it!
 
If you have ever done some research on how to prevent this, you have likely come across the same generic answers I did:
 
"Use a knee brace", "Get some orthotics" or "Tape it up"
 
And while these solutions can often work…

It is like putting a band-aid on an arterial spurt.

The second you stop using them, the pain returns.
 
And you are back to square one.
 
That is where this challenge is different.
 
I am not interested in ‘quick-fix solutions’.
  
I am interested in introducing you to the exercises, tips and techniques to finally get on top of your knee pain while hiking, once and for all.
 
And the start to that journey is the 5-Day Hiker’s Knee Challenge.
 
To be clear, there is no way a 5-day program can eliminate your knee pain or create long term change in your knees. That simply is not realistic.  
  
But this is the first very best first step you can take on that long-term journey. 
   
No gimmicks. No magic pills. Just simple, time-proven techniques and strategies to take that first step to overcome your knee pain.

How The Challenge Works And
​Why It Is So Effective

This challenge applies three core principles:
 

• Mobilise key muscles (allowing the knee to stay strong and stable)
• Strengthen the supporting muscles (reducing pressure through the knee)
• Educate you about knee pain (through the challenge you will learn a range of tips, techniques and tools to help manage and prevent knee pain)

 
 
You don't need a gym membership. Or any experience training. You simply need to be able to dedicate 30 minutes a day to exercise. That is it!
 
These methods have been applied time and time again to great success.
 
Just check out a few of these stories:

"I’m super impressed with the amount of information you provided in the challenge. Along with the information/facts you post on IG. I’m certainly no hard core hiker but I’m trying to implement your information to make me a better hiker so thanks! The strength and mobility exercises from the challenge will definitely be put to good use" - Micah

"Besides the actual exercises in and of themselves, I think the most useful might turn out to be the momentum towards developing good habits for a daily routine. That's probably the most important for my knees, my ankles, and the rest of my body. Having something on paper, or on an app, is just enough motivation to get it done... and that's the hardest step, so thanks for that !"- Julien

"I really did enjoy the challenge! There are some great stretches and releases. Some of the releases were that “good painful” but I felt the benefits. I plan to do the exercises again next week and get my husband to do it with me! I actually did a 7.5 mile hike today with some hills and never had knee pain!" - Alicia

 “As someone with a history of over-use injuries and intense knee pain on descents, I thought my long-distance hiking days were behind me (at 32!). I just returned from a successful climb of Mt. Kilimanjaro! I am beyond amazed that I had ZERO knee pain, or physical pain of any kind, on the trip.” - Jen

"The whole experience was very professional and personalised. It helped me deal with my knee pain and keep training for an upcoming expedition to Mera Peak in Nepal" - Pat

“It's been a while since I've seriously exercised and I've recently been suffering from persistent knee pain whilst hiking. I thought I'd enlist the assistance of Rowan after listening to his podcast. The training has made a HUGE difference to my hiking, my legs are stronger, my body feels more stable, and my knee pain is virtually non-existent. My pack doesn't feel as heavy either”- Gail

Now I will be clear once again, during the 5-days it will be unlikely for you to get to this level of change. But it is the FIRST step towards this type of success. 
 
After the challenge, you will have two options:

1. Take the information, knowledge and techniques taught to you, and continue to apply them in your own life. 
2. Continue into the Hiker’s Knee Prevention Program. A 12-week training solution designed specifically to build off this initial foundation and finally say goodbye to your knee pain, forever. 

 
The choice is entirely up to you.
 
So what’s the cost?
 
A big $5.
 
That is it.
 
Now you might be thinking, why even bother charging $5 for this? You aren’t going to make any money from it… and that is completely true!
 
But I know for a fact, that even putting a few dollars ‘in the game’ can make a huge difference to motivation, action and ultimately, success.
 
And I am all about results.

​How To Get Started

The Hiker's Knee Challenge runs every week from Monday to Friday.

So if you are ready to make the best first step to reducing your knee pain while hiking, here’s what to do next:
 
Step 1: Register your spot below in the next 5-Day Hiker's Knee Challenge

Step 2: Read the quick note I’ll send via email with details on next steps.
​
Step 3: Get excited for Monday!

Sign Up

GOT QUESTIONS? I’VE GOT ANSWERS.

Who is this challenge for?
This challenge is for hiker’s who experience mild knee pain while on the trail. This is NOT for someone who has recently had surgery or a major incident with the knee. 

When will it start?
The next 5-day Hiker's Knee Challenge runs every Monday-Friday. By signing up now, you will save you place and receive the initial instructions on how to get started. 

Will I need equipment?  
Through this challenge, you will need two pieces of equipment: a set of mini-bands and a hard ball of some type (tennis, lacrosse or massage balls are all good options)

Where is this delivered?
The training is delivered via my Training App, in which all exercises and workouts will be loaded (with complete video instructions). There will also a number of educational lessons delivered via email. 

What if I am new to exercise?
 The challenge is appropriate for all training and exercise levels. If you are not familiar with any of the exercises, there are clear video and written instructions for everything.

What does the training involve?
The training will be a mixture of mobility and strength work. All can be done at home, outdoors or in the gym. 

​How often do you run this?
This challenge runs every week,  Monday to Friday.