How Andrea Overcame Knee Pain While Hiking In Just 13 Weeks

This is Andrea. This is her one of her first big walks after lockdown. Learn how she used the Hiker's Knee Prevention Program to get strong and resilient, overcome knee pain while hiking and regain the confidence to tackle the adventures she loves most.

"I have been suffering with knee pain for some 18 months now and joined the program to reduce the pain. The strength exercises, combined with the life hacks shared in the emails, however, caused the pain to almost disappear.  The Hiker’s Knee Prevention Program was a life changer to me."

Today, I want to share with you the story of one of my online clients Andrea, who came to me struggling with some serious knee pain while hiking. In fact, it was so bad, that it genuinely restricted her hiking, and stopped her from doing what she loved.

Eighteen months ago, Andrea had an unfortunate accident, which lead to a serious knee injury. And while she went through the rehab prescribed, in never really got back to normal.

Because of this, she has always had some hesitation before stepping into longer hiking adventures. She always struggled with pain in the cold weather. And slipping and falling on her knees was a significant concern which caused her some stress and anxiety.

Initially, Andrea joined the 5-Day Hiker's Knee Challenge and got an insight into how a range of strength training, mobility work and specific pain prevention strategies could make an immediate impact on her knee pain. So after the challenge, she decided to dive straight into the 12-Week Hikers Knee Prevention Program.

And it couldn't have gone better!

After our initial video assessments, we decided we would focus on a few main points:

• Improve her strength in the quads and glutes (Andrea had already made some great progress in this area over the last four months, but she had a long way to go!)
  
  
• Increase her hip mobility (done through regular mobility work and a bit of foam rolling)
  
  
• Improve her proprioception (Andrea's balance wasn't great, so I was confident she would see a significant improvement in pain and confidence by improving this)

Now, this was right at the start of lockdown in Sydney. So all of this training was done around the house. Andrea had a few pieces of equipment at home (some light dumbbells, some bands and a Bosu Ball) so we made use of what we had.

Initially, we started with 30-minute sessions four times a week. After we got in the rhythm of things, we bumped this up to 45-minute sessions. 

One speed bump we had in the process, is while Andrea could consistently motivate herself to do her strength training, it was a different story with her cardio.

She would be really good for a couple of weeks and then lose motivation, or life would get busy, or something else would come up.

So to combat this, we decided instead of working off a longer (30-60 minute) cardio session each week, we would focus on small, short bursts throughout the day.

For example, we identified Andrea would always have a bit of 'breathing space' after her first call of the day. So we decided that this would be a great place to fit in 3 minutes of cardio exercise. This was we KNEW she would get it in, and it wouldn't be forgotten, or 'postponed' further down the line.

And once we figured this out, it worked a treat.

Fast forward 12 weeks and Andrea is a brand new hiker!

Every weekend, she has been ticking off sections of the Palm Beach to La Perouse coastal walk, clocking up 20,25 and even 30km days, completely pain-free! Not that is not bad for someone who has been in lockdown for the last few months.

I am so incredibly proud of Andrea.

She had a problem. She reached out for help. But, most importantly, she followed through! 

Every week she was on the phone with me, talking through the weeks training. Every week, I watched her work through the sessions. Every week, she got stronger, more competent and more confident.

And now, nothing can stop her!

Now I am sharing this story this morning not just to have a subtle brag (though that is part of it!), but to tell you this:

If you struggle with knee pain while hiking there is a solution.

The 12-Week Hikers Knee Prevention Program is waiting for you. It is not just a training program. But it is a coaching experience. You will get the support, education and the strategies you need, to finally get on top of your knee pain, once and for all.

You can check it out here:

https://www.summitstrength.com.au/hikers-knee-program.html

Yours in trekking,  

Rowan

P.s. Here are a few more words from Andrea:

"After having participated in the 5 days Hiker's Knee Challenge and seen results already, it was a no brainer to engage in the Hiker’s Knee 12-Week Prevention Program. I have been suffering with knee pain for some 18 months now and joined the program to reduce the pain. The strength exercises, combined with the life hacks shared in the emails, however, caused the pain to almost disappear. Winter is the worst time for my knee, and even though we have been through an entire winter month already my knee is behaving nicely even in the cold/wet weather.

I loved how personalised the entire program was and how knowledgeable Rowan is! We agreed on an initial plan and after a couple of weeks I asked to increase my load, which was promptly responded. Also Rowan is creative enough to adapt the workouts to whatever tools customer has at home and to adjust the exercises to accommodate any special needs. The strength workouts, the recovery sessions, and the cardio exercises were perfectly aligned to my needs as a hiker.

I joined the program during the lockdown. Keeping active and being accountable for my progress in our regular catchups was crucial to keep me active (both as physically active and not bored at home) and with a great mental health. Every time I felt I would fall apart, Rowan had a little trick to keep me up, such as suggesting “emergency/stress exercises” and giving ideas to complete the workouts, such as stacking it as a habit with something else I would do daily. Shortly after the COVID-19 restrictions were lifted in NSW, I started walking down Sydney’s coast, all the way from Barrenjoey Lighthouse to La Perouse. I have been walking solid 15-20 km per hiking day, which I hadn’t been able at all after my injury 18 months ago. The Hiker’s Knee Prevention Program was a life changer to me and got me back in full strength to the outdoor activity I love the most.

Would I work with Summit Strength again or recommend the Hiker's Knee Program to others? Absolutely yes and yes! After graduating from the 12 weeks program, I immediately joined the Online Summit Program. I cannot lose what I achieved so far, and working with someone so adaptable as Rowan makes me feel closer to any achievements I have in mind." - Andrea

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12-WEek Hiker's Knee
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