In this episode I interview Mark Walters, an experienced hiker, outdoor enthusiast and physiotherapist and we discuss a broad range of subjects to do with injury, training and hiking.
Injury while hiking and trekking are incredibly common. Things like knee pain, sprained ankles, tendon issues and back pain are common complaints from the trail. Unfortunately, the common advice around preventing and dealing with injuries for hikers often falls well short of the mark... So today, I chat with Mark and he shares some incredibly practical and valuable knowledge around training for the trail, preventing common mishaps and injuries while hiking and the value of seeking professional help when dealing with this. You will learn:
== You can find Mark here: === You can join the Training For Hiking And Trekking Facebook group here === Studies referenced in this episode:
=== Episode Transcript: Rowan: Hey guys. So today I've got an absolutely fantastic episode for you in which I interview Mark, who's a lifelong hiker and an incredibly knowledgeable physiotherapist. And he discusses some really fantastic topics around physical preparation for hiking and trekking, including how to prevent injury, what's the deal with zero drop shoes, and also how to prevent your self tripping on the trail. So it's a really, really value packed episode today. So I really hope you guys enjoy it and let's get into it right now. Rowan: Welcome, welcome Mark. Thanks for coming on the show mate. Mark: Thanks for having me. Rowan: So I'm absolutely stoked to have you here and we've sort of been back and forth a little bit for a while now just talking about different training principles and we'd chat about what you do and your experience with physiotherapy and being involved in the hiking community and we've been back and forth a fair bit. So I'm absolutely stoked to have you on the show. Now to start with, for everyone listening, would you be able to just give us a little bit of background on who you are, what you do, what your experience in hiking is and everything and yeah, just give us a bit of a bit of a rundown. Mark: Yeah. Cool. So from a professionals perspective, I'm a physiotherapist, as you just mentioned, I work for a clinic in Williamstown in Melbourne called Paramount Physiotherapy. To get there I've done two degrees, so I've done a bachelor of exercise science and a doctor of physiotherapy. And along the way I've worked with mainly in sporting background as well. So I've done some work with a couple of soccer clubs and some amateur AFL teams as well. From a hiking perspective, I think, I know I've seen a lot of people online that are very similar to this. Mark: I'm the black sheep in the family, so I grew up in little country town, family hated camping. My parents still think I'm absolutely mental every time I go hiking. It was something I kind of just fell into just through association with friends, started out with camping, going on day walks, transitioning into rock climbing and the next minute and I was doing multi day hikes. So I've done a few hikes around Australia and New Zealand. I think a big one I did most recently was the Gillespie Pass over in New Zealand and I'm heading back to New Zealand in Feb next year to do the [Trab-el Sa-vine 00:02:49] as well. Rowan: Yeah. Fantastic. How good. I've only spent a little bit of time in New Zealand and only done a bit of day hiking there. But there's just so much beautiful scenery over there and there's so many amazing places. So it's definitely on my list to get back there. For sure. Mark: Absolutely recommend it. The water quality over there is phenomenal as well. Rowan: Yeah, absolutely. Like, yeah, just driving along and just seeing the beautiful blue lakes around and oh mate. Bringing back memories now. But before I get super distracted and going and reminiscing about New Zealand. I reckon we'll jump into the meat of the episode today. So to start with, what would you sort of generally say as your general philosophies around what hikers should be doing to aid their hiking? So whether it's in an injury prevention side of things or performance side of things, or as a really real big generalization, do you want to give us a bit of a rundown on that? Mark: Yeah. Cool. So I think this kind of applies to not only just hikers but just anyone in general. You've got to be looking at what kind of training you're doing and whether it's preparing you for the activity that you're about to perform. So from a hiking perspective, I think in terms of preparation for the hike, you need to be looking outside, just hiking itself. I know a lot of the people get into it because they don't find that they enjoy other sports or other things and the kind of hiking's become their thing. But I still think there's a lot of value in a lot of importance in adding some strength training and some aerobic conditioning to prepare your body for what you're going to be doing. Mark: If you think about what you're about to do when you go for a particular multi-day hike. Our modern society hasn't really set us up to be walking around a fair bit these days. So a lot of us are going from a mostly sedentary kind of lifestyle with maybe a little bit of physical activity from time to time. So all of a sudden throwing a bit of weight on you're back and then walking for six to eight hours a day, it's a bit of a shock to the system. So that's where I think it's really, really important for people to be adding some strength training and aerobic conditioning to as part of that preparation. Rowan: Yeah, absolutely. [inaudible 00:04:48] I can definitely get around that. That's what I talk about day in, day out. I know we touched on this very briefly on the Facebook group, which we have running the other day, but I wouldn't mind right now picking your brains on this. If someone, if you were having a conversation with someone and they said, "Hey look, I've gotten into hiking as you said, I'm not a huge fan around, other types of exercise. This is my go to thing. However I've got a significant hike coming up." Rowan: What would you be? What would be some recommendations you might think of how to make that transition into other types of training a little bit easier and like as you said, aerobic conditioning or strength training, if they're a little bit hesitant and they weren't a hundred percent sure. What do you think some like an idea or two might be to make that transition a little bit easier? Mark: Yeah, so I guess obviously having some guidance from someone I think is really, really important. Even as a physio, myself and my partner is actually a physio as well. I kind of realized this the other day. She had been training herself in preparation for our hike and she came back one day and she was just like, "I just feel like I'm not getting ready. Can you write me a program?" So I wrote her a program and she came back and she was sore for a couple of days because I made her work on the things that she needed to work on that she was avoiding. So I think it's really important to have some input from someone else because they'll make you do the things that you don't necessarily enjoy doing but are potentially very beneficial for you and what you're about to do. Mark: In terms of getting into strength training, obviously a lot of people, some people don't like that sort of gym environment. So an easy transition can be sort of setting up a little bit of a home program. You can get pretty creative with body weight exercises and using odd items around the house even you're pack and using the weight of itself as a bit of weight so you can start the process at home. And begin that sort of strength training element in the home, in a comfortable setting. And then if you actually open to exploring the option of getting into a gym a lot of the time, and personally I find the commercial gyms just don't suit me. I don't like them. Mark: I find that they're too busy, the music's not the kind of stuff that I enjoy listening to. So for me, like I actually hunt out gyms that are a little bit out of the norm. So they're usually one offs, probably something very similar to what you've got up there in Sydney. So doing a little bit of research and what's around in your area and seeing if you can find, maybe it's a women's only gym that suits you or maybe it's actually like a health club and the like, it's a lot more quieter. Or maybe you need to go at a certain time in the day when it's quiet so that you feel more comfortable and the equipments available. Rowan: Yeah, absolutely. And that's such an interesting topic to explore because in the last 10 years in the fitness world, this has been this massive explosion and different types of gyms and no longer is that just massive commercial gym where everyone has to sort of come to the same place and have to deal with, as you said, the same music and the same crowds and that, but there's a million ones different types of environments that people can train in now, which is fantastic and it just opens up. It makes it a little bit more easier transition for quite a few people, exploring this fitness for the first time or just reigniting a bit of passion around it all. Mark: I think understanding the value and the importance of strength training is really important too. So we're not asking you to do it because you because we want you to be an our gym or anything like that. It's not a sort of, it's not a personal business effective. We're making these recommendations because we see huge benefits from it. In terms of being a physio we often sort of go to the evidence and the research to inform our practice and our education, our decisions and there's obviously not a huge amount of funding going into research in the hiking realm, but there is a lot in military personnel and there was a study a little while ago looking at different training methodologies and how that influenced military people and their ability to carry packs and when they break down the different elements looking at sort of like aerobic training, so like running as one element or even just strength training alone. Mark: They weren't creating significant gains. When you bring them all together and you add some pack training on top of that, it makes massive improvements in terms of their pack carrying performance. At the same time, when we look at the literature in terms of injuries, where I think a lot of people and I grew up doing this as well thinking that stretching is like the be all and end all of injury risk reduction. There was a huge seminal paper that came out a little while ago, total population of 26,000 people. And they're looking at what elements reduce the risk of injury in the sporting realm and combining all these studies together, strength training was the number one thing. Mark: So acute injuries were reduced by about two thirds and overuse injuries are reduced by about half from people who were doing strength training compared to not doing any strength training. And when you compare that to stretching it was only reducing it by 4% so I think as a, if you can choose one thing that's going to benefit you in terms of A, making your performance feeling better on a trail but also reducing your risk of injury. Strength training is just the number one thing that you need to be doing. Rowan: Yeah, I can 100% agree. And I've looked at like you sent me that military study before and I've looked at that other review of papers and I might link those in the show notes for anyone listening if you were interested in digging through these things because it's really, really interesting reading and sometimes having it all laid out there and some. It's a great little opener to see what's going on, so some fantastic points there. I'm so glad you brought that up. Mark: Yeah, absolutely. Rowan: So diving into the physiotherapy world a little bit, what do you think the number one topic you see butchered in the hiking community when it comes to sort of injury prevention and treatment? Mark: Okay. I'm going to go a little bit controversial here and I may even trigger a few listeners [crosstalk 00:10:29] belief that reducing your pack weight is the holy grail of reducing pain and injury. That's number one thing that I think is butchered. As a standalone thing, I don't think it's the be all and end all. Going back to the research and what's out there in the moment, obviously not a huge amount in the hiking realm, but there was a study a little while ago looking at people on the Pacific Crest trail in the States and they found absolutely no association between pack weight and injury, which I thought was phenomenal. So they've tracked hundreds to thousands of walkers. Looking at that pack weight and there was no correlation. It didn't matter how heavy the pack was. The injury rates were pretty much the same between the populations. Mark: So, from research perspective, it's kind of suggesting that as much as theoretically it makes sense. It's not adding up when we actually research it. When we look at your pillars of injury risk reduction, you've got a few things that you want to be looking at. Sleep, nutrition, hydration, appropriate load management and training. So that's your physical preparation and the nice sprinkling of a healthy dose of active recovery. So that's your foam rolling, your self massage or the torture ball as we like to call it and some stretching as well. I see so many people on social media and forums writing blanket statements that they refuse to carry more than say eight or 10 kilos, whatever their sort of magic goal is. And to me that opens up opportunities to compromise on some of those pillars. So are you carrying less water than you need to stay adequately hydrated? Mark: Are you carrying insufficient foods that cater for the energy demands of your trip and you've just had some fantastic podcast recently from Holly and Kyle on nutrition, so if you haven't listened to those I'd definitely say jump in on those as well. And with your sleeping equipment, other weight choices you're making compromising a sleep quality. Are you choosing a sleeping bag that's not going to keep you warm enough at night? Is the sleeping mat not thick enough and you're sleeping really really bad? We've seen in sleep studies there's a big correlation between inflammatory markers and disturbed sleep and lack of sleep. So I think if you're making pack based decisions that are compromising these aspects, you're increasing your risk of injury immediately. When I look at myself, I would be a hundred percent honest in saying, I usually have no idea what my pack weighs when I start a hike. Mark: I pack what I believe is essential to stay safe, dry, warm, adequately fueled, and to have a good sleep. But I also make sure I train so that I'm strong enough to be able to tolerate my pack weight. So I want to be prepared for the fact that I might get to say a hut and find out there's no water in the next one from talking to some people on the trail and realizing that I need to carry a little bit extra water than I planned for. So I mentioned that my training is up there to make sure I'm capable of carrying it. I think there also seems to be a bit of a belief out there that a heavy pack is bad for your back and I'd say that's probably not completely true. When you look at muscles, tendons, bones, they all positively adapt to and become stronger when they're loaded appropriately and progressively and the back's no different. Mark: In terms of the spine, we've got evidence now showing that dynamic axial loading, so that's something going up and down through the spine at slow to moderate speeds. So things like jogging and walking actually improves the health of the spinal disc. So absolutely, the caveat there is yes, not training at all and then chucking on a 15 kilo pack and going for a week long hike is probably going to be a pretty big shock to the body. But if you give yourself sufficient time for adaptation to occur and you're building up progressively, you're likely making you back and your discs stronger by training for trekking. Mark: However, if you look at just someone who's thinking purely about pack weight and you say someone's going out there with an eight kilo pack, they haven't trained for hiking at all, so they're taking that element away, they're just purely focusing on pack weight. That eight kilos could be say 10% of your body weight. And if we go back to what we were talking about before, [inaudible 00:14:18] so just not setting us up to be accustomed to walking all day. You just add a 10% load to your body and you're adding a substantial amount more activity than what you used to. I'd say that person who's not training and is only dropping their pack weight is at a higher risk of injury than the person who's carrying 15 or 20 kilos but has trained adequately for it. Rowan: Yeah. Fantastic mate. That's, really, really, really interesting stuff and I love the way you broke that down because each, [inaudible 00:14:46] elements of that and we've definitely considered and discussed in the past, but the way that you laid that out was really, really eye opening there and particularly compromising all those other areas, particularly for pack weight. I think that's a very, very important subject to talk about and I don't think I've ever talked about it. I don't think I've ever, could ever articulate it as clearly as you just did then. So, yeah I think that's if we called it quits there mate on this podcast, I think already that would be plenty of value for everyone. So yeah. Fantastic. I'm stoked you brought that up. Mark: In terms of the training and getting ready for the pack weight itself, I think when we look at the evidence, and I'll get your input on this as well because there's more your field. I know from like an education point of view when I'm suggesting that we need to go through a strength training phase after an injury, we know that we need to have at least a good sort of six to eight week block of consistent, progressively overloaded training to see significant changes in strength. So in terms of your preparation for hike, I'd say you're bare minimum leading up to a hike, you're wanting to be doing at least six to eight weeks training. But if you are someone who hasn't been training for a little while or maybe you've never trained at all, you just generally haven't been very physically active, you should probably be looking at doubling these, those numbers and doing sort of 12 to 16 weeks of training leading up to your hike. Rowan: Yeah, those numbers tend to line up with what I usually recommend as well. I always say 16 weeks as a minimum for people. As much as that's like not 100% necessary, purely for the fact, as you said, it does take a while for everything to develop and everything to strengthen and everything to get where you need it to be. But also for the purely practical senses, within your training periods, it's very rare. You're going to get six weeks or eight weeks uninterrupted training. You're going to get sick, you're going to go on holidays, you're going to have a week where you're just knackered at work and struggle with things. And as much as an ideal world, you probably could get away with the six to eight weeks or maybe 10 to 12 weeks. But I always, always recommend having a little bit extra up your sleeve, so. Yeah, that definitely lines up with what I usually say. Mark: Very nice. Rowan: So I reckon moving onto the next subject, this is another thing we discussed on the training for hiking face- hiking and trekking Facebook group, which was super interesting to get your input. So I want you to lay it out for the podcast today. Tripping on the trail is a relatively common thing for people. Whether they're just, walking, walking, walking and they're completely on the flat. There's nothing absolutely outrageously uneven about the trail. It's purely they're walking and they're just commonly tripping. Rowan: Maybe they're catching their feet or maybe they, whatever might be happening. And obviously in best case scenario that's just inconvenient. Worst case scenario that can end up with broken limb in the middle of nowhere and that's major issues and such a some small little thing can obviously escalate into something quite a bit bigger. So I would love for you to discuss a little bit around if someone was regularly tripping on the trail, what areas might they want to look at and potentially what could they be doing to help prevent this? Mark: Yeah, absolutely. It is a really interesting topic. I remember when you tag me on this I had to really sort of think about it because from a research perspective, all the research around tripping is in the elderly population. So it's probably not appropriate to be looking at that stuff and kind of applying it to the younger population in hiking because the context is not exactly the same. So I guess we've got to look at each person with an individual mindset, taking a problem solving approach to it and try and work out what's actually triggering them. Mark: There's a few likely contributing factors I consider with each person. So I say first off we want to be looking at when is the tripping occurring? Do you trip all the time or is it just towards the end of the hike? If it's becoming more regular towards the end of the hike, then you can likely hypothesize that fatigue and conditioning is the most likely factor that needs to be improved so this can come down to you're strength training, you're pack training, and your aerobic conditioning and do any one of them needs to be improved or do any one of them needs to be started? Mark: Secondly, we want to look at the strength mobility of the muscles and joints that create full clearance. So from a mobility perspective, the two, the big two would be the hips and the ankles. And I know you Rowan, you've put out a lot of really, really good content on that in the past, so if you're not already in the Facebook group and join the community, I'd say jump in there and search in the videos for plenty of awesome content on how to improve your hip and ankle mobility. From a strength perspective, the two muscles or muscle groups I'd be considering are the hip flexors and the ankle dorsi flexors, so that's the ankle dorsi flexors are your shin muscles or the tibialis anterior. A great exercise that you can target both of these at once is the Band and March, so you'd put a resistance band loop around both of your feet around about your forefoot standing up and then you're essentially going to be marching on the spot and that resistance is going to require activation from those ankle dorsi flexors and the hip flexors at the same time. Mark: So that's going to be really beneficial for building the strength in those. Third, we need to consider your balance and stability. If your body doesn't feel stable, say on your right leg, then you're more likely to try and get that left foot back down to the ground as quickly as possible by reducing your foot and toe clearance. So a little self test you can do at home to see if this is something you need to work on. Would be a single leg balance test so you can compare your left to your right hand side and seeing if you've got a bit of a difference between, okay, I can stand for two minutes on my right, but I can only last for 30 seconds on my left. And when you look at that and compare that to what's going on in the trail, you go, "Cool. Every time I'm tripping, it's always on my right foot. So I clearly need a work on my balance on my left leg." Mark: So ways you can work on this. An easy way is just trying to integrate some single leg balance into your life. So this is the best way you can do it is the frequency. So look at little ways that you can put it into your life, brushing your teeth, texting, cooking, anything you're doing at home where you could be standing on one leg, practicing your single leg balance will absolutely add some benefit and ensuring that your strength training program includes plenty of single leg exercises as well. So looking at your single leg [inaudible 00:20:39] or deadlifts will improve your balance and stability as well. Mark: The forth thing I think that's important to consider is the impact of the shoe choice on your sensory awareness. So walking is basically completely thoughtless. You're acquire a little bit of brain activity to start walking, but once you hit your stride, the mechanisms that create that constant repetitive cycle of muscle activation and relaxation, it's controlled at a spinal level. So if you're someone who spends your days primarily in business shoes, heels, or trail like trail shoes or runners just like probably myself and Rowan. Your system is hardwired to this lightweight, relatively small shoe area while walking. Now throw a heavier lodge, a hiking boot, or even shoe in to the mix. And that hardwired system doesn't know how to deal with the change. Most of the muscles around the hip, knee and ankle will need to contract slightly differently than what they're accustomed to in order to accommodate the hiking boot. Mark: So ways that you can work on improving this would be doing some walks around your local area, so relatively flat controlled walks. I'm thinking just paths or just around the burbs in your hiking boots, getting used to having them on your feet, spending a little bit of extra time at home or even at work if possible in the boots, just becoming more accustomed to the size and weight of them in the lead up to your hike and even considering doing some of your strength training in your boots. So one of the recommendations I put out on the group was you could do an aerobic or an adjourn style step up workout, which would be excellent at rewiring your system to accommodate the size and weight of the boot in a pretty controlled environment, but also exposing you to those demands with fatigue of trying to get your foot over top of an object. Rowan: Yeah, nice. So that's some definitely some very, very clear and very, very actionable steps for a lot of people to take in. And this is probably a subject that I've never really seen majorly broken down before. So hopefully if anyone listening does struggle with this and constantly tripping, you can sort of know, "Hey, here's a few different areas you might want to look up and hopefully make a bit of a difference." I will link a few of those videos, which he just [inaudible 00:22:39] which he just mentioned. I'll put some links below in the show notes for people to check out, but yeah, that's fantastic. Rowan: All right, so next subject we're going to be talking about is probably another controversial one which can I know can get a few people fired up, but I want to talk about the zero drop shoes. Now, zero drop shoes as you know, and most listeners know are probably very, very common in the hiking world and quite often you'll go on these hiking Facebook groups and when people ask, "Hey, I've got an issue," whether it's a foot issue or a knee issue or whether I have just gone out for a trek and they're asking for advice and always, always, always someone says, "Look, you need to start wearing zero drop shoes." And they're supposed to be able to cure absolutely anything. And I know a lot of people love them, a lot of people don't love them. So I'd love to get your thoughts on what the benefits of them, what the potential drawbacks of them and how people can use them properly if they are going to use them. Mark: Yeah, absolutely. It is definitely one of those controversial topics for those of you who haven't looked into it too much. It was kind of born and excuse the pun, out of a book called Born to Run, that was published a little while ago about a Mexican tribe who were basically ultra endurance runners and they pretty much ran in sandals they're basically barefoot and these guys could run huge, huge, huge distances and had very, very little injuries. So this kind of spawned this idea that the modern running shoe that we've been wearing for so, so long that hadn't actually been reducing injury rates was actually wrong and that these guys in this little tribe in Mexico had it right the whole time. And that's kind of where it all started. When we look at the research in a running context, comparing the standard shoe to a running, to the zero drop or flat shoe, what it tends to do, running context is transition. your running cycle from a heel strike to a four foot strike. Mark: Now haven't seen a great deal of stuff in the walking realm, whether it changed that too much as well. But what that does do in a running context is it shifts the load. Now load is something that you can't get rid of. You can only move. So it will shift the load from the knee to the ankle and the achilles. So one of the issues that we're seeing when when this all started was people were switching over to these low drop or zero drop shoes. That gait cycle was naturally transitioning towards a four foot strike. And all of a sudden we were getting this transition of runner's knee was no longer as much of an issue, but all of a sudden we're seeing achilles tendon problems and even stress fractures in the foot. Mark: So it's not that the holy grail in my perspective, I think they just transition where the load is experienced. So in terms of getting into them, I think it's important to slowly adapt. So if you're a runner who's using them as part of your aerobic training for hiking or even using them as part of your walking, I'd suggest that if you do want to trial them out, don't throw out the old shoes and just jump straight into the zero drops. I'd say transition into them slowly. Mark: So if you've got say two or three walks or runs planned a week and maybe you've got a long one and a couple of short ones, you'd obviously start off by using the zero drop shoes in your shorter duration and shorter distance walks or runs to begin with and still using your older more common the shoes that you're accustomed to for the longer ones and then progressively transitioning towards the zero drop shoes as you sort of build up that tolerance to the changes in load that you're shifting around your body. I think we all get caught up in that sort of, I've just bought something new and I've got to use it and it's all new and fresh and exciting. So you toss out the old shoes which are a little bit grubby, and a little bit worn out and you go straight into the new ones and you think it's going to be an amazing thing, but it does change the way you move, so they do need to be transitions a little bit. Rowan: And then moving on for the last question is quite often when someone picks up and picks up a little niggle or maybe a little bit of an injury or something like that, some might have a bit of a flare up and you know the usual tendency, they'll be, "Okay look this doesn't right, but I'm just going to wait and see, to see if it gets better." And sometimes it gets better sometimes two or three, four days pass and nothing gets better and they'll just be like, "You know what, I'm just going to keep on waiting and see." Rowan: And I usually try to nudge them in the direction of, "Look, if you've got a deadline coming up or if you've got, if it's genuinely getting in the way of your life, maybe you want to go see a physio pretty quickly to get like potentially diagnosed or a little bit of treatment." So what would you, the potential benefits be of someone who does have suffered from a bit of a niggle or an injury from getting an early diagnosis and treatment from a physio as opposed to that other approach where it's sort of just wait and see and maybe in a week or two of might get better Mark: To simplify a niggle or injury, we're often talking about some kind of tissue overload, so it has experienced more stress than what it's been prepared for. That could be down to say a training error, which if recognized and adjusted more appropriately may be okay with a wait and see approach. However, in my experience, many people don't actually recognize their training error until we go through their training history in a consult. So it's definitely still very valuable to get professional guidance in these cases. But if the tissue in question that is overload is due to the mechanics of a certain movement that you're doing regularly, whether that's down to some kind of muscle imbalance or a mobility restriction, then regardless of how much training modification or rest you go through, every time you get back to that same movement, you're likely to re overload or irritate that same tissue. Mark: This is definitely a situation that won't go away with a wait and see approach. I would always advocate for a consult sooner than later. A lot of weight and the physios diagnosis and education can come down to your history, how it happened, what was the training like that week, how does that compare to the months prior? So the longer you leave it, the more likely it is that those details become blurred. Practically, I can totally understand not wanting to spend money on a consult, something small that may potentially resolve itself. If you're on that side of the fence. I'd say if your pain hasn't changed in about a week or two at an absolute maximum, maybe it's time to get some professional guidance. If your pain is settling down. But it's hung around a bit longer than six weeks. I'd say it's definitely worth getting some professional input on how to get you back to 100% and kicking goals on the trail. Rowan: All right, well too easy. I think we've had sorts, covered some really, really, really great stuff today and I really do think a whole bunch of people listening are going to get a huge amount of value out of this. So if someone did want to find out a little bit more about what you do, whether they're down your area, they are looking for treatment or wanting to find you on social media or something like that, what are some potential ways they might be able to reach out to you or see what you're doing? Mark: Absolutely. So the clinic I work at is called Paramount Physiotherapy. We are located in Williamstown in Melbourne's West. If you've got niggle or an injury that you'd like some help with, I'd love to get involved. Make sure you come prepared to tell me all about the events you've got coming up. You can book in online through our website, which is www dot paramount physio-therapy dot com dot AU. Make sure you put in the comments "summit strength" or "training for trekking podcast" and we will do $20 off the initial consultation for all the podcast listeners. Rowan: So there we go guys. I really do hope you've enjoyed today's episode. So if you were wanting to get involved in that Facebook group, which we've mentioned quite a few times, it's the Training for Hiking and Trekking Facebook group, which you can either find through Facebook or I'll leave a link in the comments below. Now here's where I put daily tips around physical preparation and nutrition for hiking. It's really, really value packed and if you are interested in these subjects I highly recommend you get involved with it. It's also a really good place if you do have any questions, you can put it out to the group and myself or another member in the community, we'll tend to get around it and give you really quality information there. So I hope you enjoyed this episode today. Again, guys, and we'll talk to you very, very soon. Need help getting fit, strong and resilient
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AuthorRowan is a personal trainer who specialises in training for hiking, trekkers and mountaineers for their bucket list adventures. Archives
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