How These Hikers Prevented Knee Pain and Transformed Their Trail Experience

12/4/2025

At Summit Strength, we work with countless hikers who struggle with knee pain while hiking. Through the right training, education, and personalised support, we’ve seen hikers dramatically reduce their knee pain on the trail and get back to fully enjoying their adventures.

Below, you will find a collection of real success stories from hikers who overcame knee pain and reclaimed their confidence on the trail:

Training To Prevent Knee Pain While Hiking: Summit Strength Reviews

"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.

As someone with a history of over-use injuries and intense knee pain on descents, I though my long-distance hiking days were behind me (at 32!). Rowan put a structured, easy to follow, and comprehensive plan into place that helped me gain strength, endurance, and mobility in the months leading up to my trip. I am so excited that I can hike without pain, it has me already planning my next mountain adventure.

I have the deepest gratitude for Rowan and all he does. I’m so thankful to have found my way back to an activity I love. I can’t recommend working with Rowan enough!"

- Jen

"I have had chronic ongoing knee pain for years and just accepted that this was my lot in life. I use poles. I dreaded descents. A couple of months ago I happened upon Summit Strength and their program.

Turns out, I was just ridiculously weak in areas of my body that I assumed I'd be strong in just from hiking. Rowan has tailored an individual program for me.

In just over 2 months, my knee pain has reduced considerably. And so much so that once my 12-week program is finished I will be continuing with more progression in a new program. The difference has been astounding!

I just completed a three-day hike with a total of around 55km which is huge for me. My knee was awesome!

From just 8 weeks of proper strength work from someone who specialises in programs for hikers and mountaineers, I can now hike almost pain-free. Check him out! Read his reviews. And don't suffer when you don't need to."

-Andrea

"I had the most incredible experience with Summit Strength. It may sound dramatic, but Rowan gave me my life back.

I am an avid hiker and suddenly developed iliotibial band syndrome in both knees. Walking became painful and hiking was impossible.

After countless failed treatments including steroid injection, acupuncture, physical therapy, rest, Ki release, shock wave therapy, multiple Amazon purchases, chiropractic treatment and massage therapy, my knees were unimproved.

I was devastated and started to believe the pain would never resolve. During one of many internet searches, I found Summit Strength. The testimonials gave me guarded hope. I’m a doctor, so this seemed too good to be true. Rowan’s plan was very gradual and focused on strengthening each lower extremity separately. Initially, this helped me walk the dog without pain.

Then, on Christmas Eve, I was able to do the first hike without pain. It was a glorious moment for me. I was so grateful for Rowan’s expertise! The training continued and the hikes became longer and more difficult. Again, no pain!

I had signed up for a trip to hike Mt. Kilimanjaro prior to joining Summit Strength, because I kept thinking the knee pain would get better. Now that dream seemed attainable. Rowan kept modifying my training and his education series on altitude/mental fortitude prepared me for the trek. In August, I summited Mt. Kilimanjaro!

I just completed my first solo backpacking trip and I’m preparing for the Tour du Mont Blanc. None of this would have been possible without Summit Strength. Thank you so much Rowan for giving me back the physical ability to enjoy the outdoors!

- Rhonda

"I first hired Summit Strength to help improve joint pain that was impacting not only my hiking but also my day to day life.

When we started working together I received tailored and re-tailored the programs to address not only my feet, knee and hip pain but also came up with ways around other problems such as my vertigo. I loved that there was always another pain free option to address each exercise, which also means there is variety.

Summit Strength is a slow burn - it starts off feeling kind of easy and with less time commitment than I was used too but as time goes you get more out of each exercise and the results are there, oh and it gets tougher.

There have been so many aha moments of “oh that pain in the middle of the night is gone” or “ oh I just got to the ground on that squat, and my knees are fine”. My first aha was simply going downstairs quicker and easier and without the normal pain. When I set out with Summit Strength my goal was to improve my pain levels, never to eliminate, and to be able to get out and enjoy more hikes with my friends who patiently waited for me on the downhill, anything else was a bonus. With their goal setting I put in more than I expected to achieve and have to admit that I was surprised to tick them all off and more. I don’t think I would have got here on my own.

I would also recommend anyone else who needs that point of difference to their training to get them across the line whether it is a specific trip, to just improve or to deal with pain to try this because it works and is simpler than everything I was doing before.
- Jodie

"I started working with Summit Strength to be ready to do the Tour du Mont Blanc comfortably and with little knee pain.

I am so glad I stumbled in on Summit Strength. We haven’t done the Tour yet but I (and friends) notice that I am so much stronger than when I started and no longer walk with a limp from my arthritic knee. At first the improvements were gradual but one day on a long hike I felt like I crossed over the training hump and knew I could do it.

I would highly recommend them. Not only is Rowan fantastic but he has also surrounded himself with other really smart people who bring other things to the table like nutrition and gear."
- Kris

"I hired Summit Strength to help continue my rehabilitation of fractured knee to allow me continued long distance hiking

They started the process by getting a good understanding of my current situation, my personal goals along with my drive/commitment to believe in the process.

Knowing I was not alone in the journey was a big plus for me. I had a set-back half way through my program and felt I was a complete failure. Rowan quickly jumped into action evaluating my current condition. He assured me this was pretty normal and laid out a “recovery” plan for the next few days. He had me check with him each day to apprise him of my status. Within 48 hours of following his plan, I was back on top of my program without pain. Not only was I pain free but I was also full of confidence in the program and myself.

100% yes I would recommend them to others! I already have been boasting about the program and when I am back on trail in a few weeks, I will be a walking testimonial of Rowan and his program!"

- Gina

"I wanted to work with Summit Strength to learn training techniques specific to hiking and avoiding hiking pain from previous injuries.

They thoroughly reviewed my hiking history, challenges, and needs, to provide a well rounded program of strength, cardio, hiking, and recovery workouts that worked with my schedule and workout preferences.

It was great. When I realized I was no longer experiencing the same pain and issues after my hikes and workouts I was blown away. I learned some very simple yet critical training changes that I plan to incorporate for life.

Absolutely yes I would recommend them to others. Anyone looking to build strength for hiking or tackle training issues specific to hiking challenges or goals would benefit from this program."

- Andi

"I had suffered from IT Band knee pain for 6+ years, visiting numerous doctors and physical therapists. I found one therapist that helped keep my knee pain at bay while running marathons, but nothing kept the pain away while hiking - especially the downhills. The whole way up a mountain I would dread the downhill, making hikes this internal war of joy, dread, and inevitable pain.

Rowan spoke with conviction that you didn't have to accept life with pain while hiking. He gave examples of seeing people cycle thru temporary fixes only to wind up back in the same pain or seeing trainers giving people wrong advice that didn’t help. I identified with his examples because I’d lived them. I kept thinking, should I try this? But like most people, I put it off! In August 2020, I finished a difficult 21+ mile hike in Washington state, where I had the worst pain I’d experienced in years. I came home with the same mixed feelings of joy for finishing, but disappointment at my body’s pain-filled performance. I thought: Something has to change if I want to keep hiking. I looked at Rowan’s program again and thought: What's to lose? I've tried most everything else, why not give this a chance? Still a little sceptical, I signed up.

Rowan took a complete history, asking thorough questions about my goals, my previous training, prior injuries, prior therapies, current fitness levels, and more. He truly did what he said he would – customized the approach to my needs and goals. One thing I love is Rowan never made things too hard. Doing exercises to help my pain was always a chore before. Rowan mixed up the exercises and kept them easy/moderate. I found that even on days when life happened, the fact that the exercises weren’t too taxing or time consuming allowed me to still complete them.

He understood that I didn’t have a big goal to climb one of the world’s highest peaks. I just wanted to be able to enjoy a few big hikes a year and not be in pain, while being able to keep running as my primary focus.

As I progressed through the program, I could tell I was getting stronger but I wasn’t sure of my true progress until a specific training run experience. There’s a wonky pitched hill on one of my favorite running routes. I always had knee pain running down this hill. In the full marathon, I was training for, I would have to do this hill twice. It’s harder mentally when you know that every time you get to “that spot” you’re going to be in pain. I was about 2/3 into the SS program when I moved to training for the marathon on a route including the dreaded downhill.

I ran down the hill expecting the normal pain and it wasn’t there. It completely didn’t exist. I was literally in tears getting back to my car. I was in awe, thrilled. I kept saying to myself: This stuff does work! How did he do that? It was so simple! I messaged Rowan with a rambling and joyful account, telling him he was a magician!

I would absolutely choose to work with SS again. I’m continuing training with SS beyond the initial program. I was a sceptic that has become a true believer. I would love for everyone in the world who has pain to receive the gift I’ve been given. Rowan gave me a pain-free life back to enjoy my running and hiking again. THANK YOU Summit Strength!"

- Teresa

"I first hired Summit Strength because I wanted to reduce/eliminate knee pain on descents during hiking. After some tests, Rowan designed a targeted training program to strengthen all the muscles around my knee … in other words, all my leg muscles. This included some weighted hikes.

I have really enjoyed working with Summit Strength because it totally makes ‘sense’ when applied to hiking. I realised this when I learned how to do a controlled step down. I hiked a hilly 20km track and used this technique to control the shock through my knees and it worked. Maintaining enough strength in my legs to do this over a long hike has been key.

- Diane

"Coming back from injury I wanted to re-build strength and confidence in my leg/knee again. I am a keen hiker and ski tourer. Now nearly at the end of the Program, I feel a significant improvement in my strength and general fitness which is really showing in my skiing.

The workouts are well structured and easy to follow (clear videos for each exercise). Plus Rowan is always available to answer any questions or tweak a workout if needed. Some of the online 'one size fits all training programs that you see all over the net had me disheartened before I even tried them, but that was never the case here. The workouts are straightforward, but you can feel the effort as you work through the reps, and as the exercises evolve through the program. I had a "yes, I've got this!" kind of feeling most of the way.

There is a real sense of belonging to a group (in spite of everyone being all over the world). The groups are welcoming and encouraging; there are regular lessons from Rowan with hints and advice- which for me quite weirdly almost always coincided with something I was thinking about for my own training. Also, you do need to check-in and be accountable for how you are doing and how you feel (in the nicest possible way- there is no pressure)- this really builds motivation.

- Jen

" I have been suffering from 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 lessons 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.

Shortly after the COVID-19 restrictions were lifted, 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 Program was a life changer to me and got me back in full strength to the outdoor activity I love the most.

- Andrea

"My goal was to hike 6-7 hours including mountains pain free leading on to multi-day walks.

I have only done group gym classes in the past and have never had the personal trainer experience. I can honestly say I really liked having a program that was personalised to my capabilities and being able to communicate with my coach with adjustments or advice/explanation where necessary was fantastic.

The difficulty in Strength sessions progressed regularly and whilst sometimes difficult it was never impossible and by the end there was noticeable improvement in my base measurements.

More importantly I can feel the difference every time I go out hiking. Yesterday I did a 7 hour hike which was about 50% off track up in the Cradle Mountain area. Whilst not an excessive amount of climbing there was some difficult button grass descent down to Pencil Pine Creek - my body performed well and knee pain was never more than a 1 on a scale to 10. My body feels stronger."

- Fiona

"I first started working with Summit Strength to manage chronic knee, hip, and lower back pain, and to be able to sleep in my tent without pain keeping me awake when bushwalking.

Prior to commencing with Summit Strength I really believed my bushwalking days were behind me. Following a walk, I would find myself in severe pain for the following 7 - 10 days. In a very sensible practical way, Rowan started my training program at a level I could manage with no difficulty. My program was very achievable.

Rowan was always available and very helpful. Within a very short period of time, perhaps a month I had noticeable results, my hip and leg pain had markedly reduced.

During the program I have completed 3 challenging walks varying in length from 2 days to 8 with big climbs/descents of over 1000metres in a day. I'm happy to report that I have never slept better in my tent. I have no pain when walking and now feel that I could tackle any walk I chose to do. I'm feeling strong, reasonably fit, and best of all pain-free.

I would happily come back to Rowan if I needed to in the future, I've been recommending and encouraging others to check out his website. "

- Clare

"Since joining the Online Summit Program with you, I have learnt so much about training for hikers and the way in which you produce the Training Programs has been so easy for me to follow and have had the best results for me.

After overcoming my sore knee issue in the beginning with you, I now walk and climb all day and don't think about my knee anymore.

I now have the strongest and best glutes, of any woman my age and never understood how important and strong they have to be for hiking and climbing. I can now go on a big all-day hike, multi-day trek or climb a mountain, and feel confident and strong and not tired or sore.

You have taught me how important food is when doing a big hike and to eat it for energy and performance and not just take it for a walk. So now when I stop for my breaks, I make sure I eat, and it is amazing how better you enjoy the next leg of the journey.

My upper body strength has improved no end; my husband tells me my chest and back are looking strong, and my shoulders and arms are even looking more solid, which is fantastic for a mature woman who has trouble building muscle. My legs aren't too shabby either... I couldn't be happier with the way I feel right now with the strength I have when doing my walks, hikes and climbs and my recovery after is no time at all. I sleep amazingly and wake up with little or no stiffness or soreness. I believe all due to the professional way you have trained me to prepare my body for the before, during and after my event. I just finish one climb, and I am planning another.

I cannot recommend you enough to anyone who is serious about their love of walking, hiking and my love climbing to ask you to share your wonderful knowledge with them and to give them the privileges you gave me in training them to be the best and feel the best at doing what they love most. They will be the winners in the end and have the strength and confidence to reach their own Summit.

Many thanks for the progress you have made with me."

- Joy

"My initial goal was to improve my general fitness and confidence in hiking. To be able to tackle longer and more complex hikes without fear of injury or failure due to lack of fitness.

Rowan made sure my individual circumstances were forefront in developing a training regime: existing injuries, time constraints due to balancing shift work and family life, accessibility.
I couldn’t be happier with my results!

Knee pain and weakness that has plagued me since my early teens is now, basically, non-existent. I can now manage hundreds and hundreds of stairs without any cracking, popping, or shaking in my knees.

My ankle mobility and hamstring flexibility have markedly improved, and the shoulder bursitis that has bothered me over the last few years has all but disappeared, because Rowan’s program has enabled me to build up strength in it without using incorrect exercises and movement patterns. I have started incorporating middle-distance running into my training again, after several years of finding it too strenuous.

I can’t recommend them highly enough. I have every intention of signing up for a second round of training this year. My self-confidence and abilities have grown so much since commencing this program."

- Michelle

"I started working with Summit Strength to help manage knee pain while hiking and become adventure ready.

They delivered a custom designed a 12-week workout program to help build the knee and increase my ability to be able to do the activity I love the most which is hiking and enjoying the outdoors. Summit Strength, Rowan Smith and his Team have created a unique program loaded with custom programming, accountability feedback opportunities and a wealth of training support.

I can't say enough great things about the program. I was able to get out on the trail and go distances that I haven't been able to do since high school! I had almost given up hope of being able to be out on the trail after suffering for 4 years with intense knee pain.

I definitely would work with them again and have no hesitation recommending them to others!"

- Lu

"I hired Summit Strength to build confidence and knowledge around getting strong enough to do some longer hikes, without hurting my knees

My coach was careful about assessing where my knees were painful, how and when the pain started etc. They encouraged me when I felt doubtful, afraid of making the knee pain worse. They also educated me about what to look out for, in terms of potentially overdoing it, and educated me on the benefits of continuing, with some modifications, when I was concerned about knee pain. I felt their approach was thorough and wholistic, and their friendly encouragement will continue to motivate me, even though I have finished my program for now.

My experience with Summit Strength was very positive and helpful. It was great to know that my coach was only a message away if I needed guidance, had any concerns, or if I wanted to share a success. The education modules are very interesting, and I have learned quite a lot! I've never been a "sporty" person, and I can't stand the gym! It has been fantastic to have support, encouragement and education in my home.

I would work with Summit Strength again, and would recommend them to others. In fact I have! It is a wonderful thing, that as a complete "newby" I felt understood, supported and respected, yet at the same time the Summit Strength team are training proficient athletes!"

- Merrie

"I worked with Summit Strength to help start the process of getting in in shape for some bigger hikes and to help with knee pain during hikes.

I started off with talking to Rowan about my goals and any issues I was having. He set up a program that helped me to build consistency, endurance and strength to achieve my goals. This included plans for cardio and strength training, as well as support and information for any questions, challenges or adaptations that I needed.

My experience has been great. Rowan and team have been supportive and informative throughout, including help for beyond their program. This past week, I did a lot of hill walking with my brother-in-law, who I've hiked with before. I was always the one lagging behind everyone on hikes and feeling like I was not going to make it. This week, I could keep up, I wasn't out of breath, and I felt great throughout and after. The training has made hikes much more enjoyable.

I would definitely work with them again and recommend them."

- Kara

Rowan is SUPER knowledgeable, and his programs are awesome!

followed his program diligently and as a result was able to hike the Larapinta trail with ease. It was the first multi day hike that I felt like I was overprepared for and was able to finish each day feeling fresh (such a great feeling).

Plus, the program incorporated knee strength and as a result of the strengthening exercises it was my first ever multi day hike in 10+ years that I did not tape my knees for.

- Alyce

I just finished the 3 month program. It was flexible enough to work with my work schedule and effective. I feel like a new woman with strong knees that don’t hurt!

I am better on the uphill climb and I am excited to hike parts of Vermont and New Hampshire in September. I will be 63 this month!

- Laurie

"I wanted to work on overall fitness, hiking strength, alleviate pain in my knee and going down hill and improve uphill enjoyment.

It was a well thought out program that met my weekly schedule. The training that progressed over time and I achieved my goals.

It was a great program. Tons of excellent tips for hiking success and enjoyment with the additional webinar modules. Fun and interesting workouts and the app was very easy and enjoyable to use.

Yes absolutely I would recommend them.it is a great support for hikers that is professional and targeted to meet your individual needs. The trainers are very responsive and supportive and make an effort to tailor the training to your personal skills level, weekly schedule and hiking goals."

- Kathryn

This is to say huge thank you to Rowan for getting me ready for Kili summit.

I had a bad knee and generally weak legs for years, spent a fortune on various physios with very little improvement. He asked me to trust him and following 5 months of training I was the only one in our group whose knees coped with all the steep downhills for hours with no pain.

I loved your program. It was easy to follow, made me spend more time outside and super convenient for a workinv mom. Sorry, if this sounds like an advert. I am just grateful I stumbled upon you all the way from UK and u made my dream come true!

- Oksana

A huge thank you to Rowan for his Summit Strength program.

I am about to finish 500 miles on the Camino de Santiago in Spain and have not had any issues with my knees! No issues at all really except I needed to get new shoes.

If you want to accomplish a big backpacking adventure, sign up for the program! Best thing ever!!!!

- Janet

How You Can Prevent Knee Pain While Hiking

Each of these hikers has struggled with knee pain on the trail for years. But with the right training, education and support, they have made significant changes to their knees and transformed their confidence, comfort and enjoyment on their adventures.

What we do at Summit Strength is not magic or particularly complicated...

We apply smart, specific and personalised training (to build your knees and body up to handle the very specific demands of hiking)

We educate you on the topics you need to help your knees and your hiking (such as pain prevention, recovery strategies, nutrition and on-trail hiking strategies).

We provide you the support, coaching and accountability to keep you on track (and to help keep you moving forward through any curve balls your knees or life throws at you).

If you are a hiker who struggles with knee pain, and you would like to make a change, we would love to chat with you.

To learn more about our Online Personal Training For Hikers (which has helped so many hikers with their knee pain over the years), you can check it out (and book a free discovery call to chat) here:

https://www.summitstrength.com.au/online.html

Yours in trekking,

Rowan

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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.