How Senta Overcame Knee Pain While Hiking To Conquer Everest Base Camp

This is Senta. And this is her at Everest Base Camp in Nepal. Learn how she trained for this high altitude trekking adventure, how she overcame knee pain while hiking and how she conquered this amazing adventure.

Training For Everest Base Camp

"By training with Rowan for my Everest Base Camp trek I found myself not only physically prepared but armed with a wealth of knowledge about dealing with altitude, self-care and mental strength to enjoy my journey and achieve my goal. Thank you Rowan!"

Senta was an in-person client of mine who trained with me at my gym in Sydney.

She initially reached out to me because she had a trip planned to Everest Base Camp for a friends 40th.

And she needed help because she had reoccurring knee pain while hiking, which had plagued her for years.

She was concerned that this pain would get in the way of her enjoying this experience and even potentially cut it short.

(A very familiar story!)

When we first met up, Senta had a few things we needed to work around:

• She had a young family (three young girls) which she needed to look after
• She had never done any trekking before, so wanted to learn EVERYTHING she could to prepare
• On top of her knees, she was concerned about dealing with high altitude for the first time.
  
  

 But I knew I could help!

 In Senta's initial assessment, we identified a couple of things:

1. She had SUPER tight hips (which were related to her injury history)
   
   
2. She had some room for improvement in regards to glute and quadriceps strength (pretty typical for hikers suffering knee pain)

So we knew exactly what we needed to work on, to get her mountain ready!

And on top of this, we decided we would work on her aerobic fitness through a combination of hiking and loaded pack walking (in a local park). And she already did a couple of Pilates sessions a week, so we kept on with that.

Over the weeks, we had plenty of ups and downs (as any injury prevention program does), but bit by bit, she got stronger, more resilient and more confident in her physical performance. She got more comfortable on the trail, happier in her body, and she felt ready for anything.

And in the end?

Well, she not only conquered Everest Base Camp completely pain-free but stepped up to reach Kalapatthar as well!

I was incredibly proud of Senta. Because she squeezed every ounce of value out of the program as she could. She devoured the education material. She researched everything we chat about, so she would have a deeper understanding. And she stayed consistent with the training (even when things weren't going so smoothly). 

And it all paid off.

If you have a big adventure planned; and you struggle with knee pain while hiking, you are concerned about surviving high altitude, or you simply have an incredibly busy life, the Online Summit Program could be your saviour:

The Online Summit Program