Summit Strength
Menu

TRAINING FOR HIKING TIPS

Find out more about what it takes to reach the Summit

A Simple Workout To Help Prevent Knee Pain While Hiking

4/11/2019

0 Comments

 
Picture

Knee pain while hiking and trekking is an incredibly common issue. In fact, is is one of the most prevalent injuries in the adventure world.

And you suffer from hiker's knee (and it is sucking a lot of the enjoyment out of your trail time) here is a simple workout to help:
(For video instructions for each exercise, and the full 12 week training program, follow the link at the bottom of the page)

A 20 Minute Workout To Get your Knees strong, stable and pain Free While Hiking!

Picture
Warm Up

This warm up is designed to increase range of motion in key muscles, activate one of your most important knee stabilisers and get you ready for a good workout!

  1. Calf foam roll x 1 min
  2. Quadriceps foam roll x 1 min
  3. Knee to wall x 10
  4. Leg swing x 10
  5. Seated glute stretch x10
  6. Worlds greatest stretch x10
  7. Banded terminal knee extension x 10 (squeeze quads for 5 seconds at end point)

The Workout

The workout is designed to strengthen the quads and glutes (both important knee stabilisers), increase range of motion in the ankles and develop abdominal strength.

1a) Step Downs x 8  (4 seconds on way down)
1b) Wall calf stretch x 30 sec

Repeat 4 times - rest period is the stretch

2a) Glute bridge x20 (mini band around knees, squeeze glutes at top of each rep for 3 seconds)
2b) Mini band walks x20 (each way, band above knees)
2c) Side plank x 30 sec  (on knees)

Repeat 3 times - no rest

Complete this workout once a week, for 4 weeks and you will be well on your way to pain free knees on the trail!


    Want to see how this workout fits into a 12 week training program?

    Download our free hiker's knee prevention guide
    (with exercise video instructions included!)


Download The Guide
0 Comments



Leave a Reply.

    Author

    Rowan is a personal trainer who specialises in training for hiking, trekkers and mountaineers for their bucket list adventures.

    Archives

    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018

    Categories

    All
    About Rowan Smith
    Aerobic Training
    Altitude Mask
    Altitude Sickness
    Altitude Training
    Ankle Pain
    Back Pain
    Balance
    Best Exercises For Hiking
    Breathing
    Case Studies
    Continental Divide Trail
    Core Training
    Downhill Hiking
    Elevation Training
    Endurance
    Equipment
    Everest Base Camp
    Fitness Assessments
    Fitness Tests
    Foot Pain
    Guest Posts
    Health
    High Intensity Training
    Hiking Speed
    Home Workouts
    Hump Ridge Track
    Inca Trail
    Injury Prevention
    Kilimanjaro
    Knee Pain
    Media Appearances
    Mental Strength
    Mera Peak
    Mindset
    Mini-course
    Mobility
    Mountaineering
    Multi-day Hike
    Muscular Endurance
    Newsletter
    Nutrition
    Pacific Crest Trail
    Pack Training
    Planning And Logistics
    Plantar Fasciitis
    Plyometrics
    Podcast
    Recovery
    Strength Training
    Summit Strength Method
    Thru Hiking
    Thru-hiking
    Time Efficient Training
    Time-efficient Training
    Trek Tips
    Trek Training
    Uphill Hiking
    Upper Body Training
    Warm Up
    Weight Loss
    Workouts
    Workout Tips

    RSS Feed

About

Summit Strength is a personal training for hiking service created specifically to help hikers have the best chance of a safe, enjoyable and successful adventure. 
Picture

Company

About
Blog
Terms and Conditions
Privacy Policy
Disclaimer
Trusted Partners

Services

Online Summit Program
​
The Pain-Free Hiker Series

Support

Contact

Address

4/30 Pitt St
Sydney
​2000

© COPYRIGHT 2018. ALL RIGHTS RESERVED.
Website Design by My Personal Trainer Website
  • Home
  • About
  • Online Training
  • Success Stories
  • Contact
  • Blog
  • Home
  • About
  • Online Training
  • Success Stories
  • Contact
  • Blog