Squats, lunges and clams. If you are a hiker with knee pain, you have likely seen these exercises recommended to you again and again and again.
And there is nothing wrong with these exercises, and I use them for plenty of my hikers...
But let me tell you right now, if these are all you are doing to help support your knees, you are really selling yourself short.
Because while doing a few exercises here and there may help your knees feel more comfortable for everyday life...
There is a BIG difference between everyday life and all the weird and wonderful challenges our knees face when we are out hiking.
And because of this, when it comes to building up and supporting the knees for your hiking, I am a HUGE advocate of taking a more holistic approach...
Because when it comes down to it, there are MANY muscles that help support your knees on the trail (in a range of different situations):
Quads, hamstrings, calves, and adductors all directly support and act on the knee...
Glutes play a big role in helping improve stability through the knee and hips...
And even smaller muscles like the hip flexors and shins can play a significant role on the trail.
And if you are only building up one or two of these and wondering why your knees are always sore on steep descents when carrying a heavy pack or on rough terrain...
Then it may be time to take a slightly more comprehensive approach.
And if you did want help with this and wanted to explore just how effective a holistic and comprehensive training program can be for your knees and your hiking, you can check out the Online Summit Program here:
Rowan is a personal trainer who specialises in training for hiking, trekkers and mountaineers for their bucket list adventures.
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.