Dear hikers, trekkers and backpackers:

Are you fed up with plantar pain ruining your hiking?
 
Have you had enough of waking up, stepping out of bed and wincing at that shooting pain through your heels?
 
Are you at the end of your rope of failed attempts, false promises and 'quick fixes' you have found on the internet?
 
If this is you, you have come to the right place.
 

There is a solution for you.
 
One which can help you overcome your plantar pain while hiking...
 
To help you step out onto the trail, fully confident you will have a good time...
 
To not have to rely on a handful of 'Vitamin I' at the trailhead...
 
And to open up the possibility of those longer, grander adventures you have always dreamed about.
 
Let me tell you how:

My name is Rowan Smith, and I am a personal trainer who specialises in training hikers, trekkers, backpackers and mountaineers.

I know hikers need help with their plantar pain. And I also know, the standard approach to this issue right now is failing them.

But before we go any further, I want to make one thing clear. I am not a podiatrist. I am not a physiotherapist.
 
If you have been suffering from plantar pain, and have not seen one of these professionals already, I HIGHLY encourage you to do so before enquiring about this program.  
 
However, if you have seen a podiatrist before, and you are still struggling with plantar pain weeks, months or years after, this is where the Happy Plantar Program comes in.
 
One common issue I see from hikers is that they experience plantar pain, they see a podiatrist, get given a handful of exercises to complete and then proceed just not to do them...
 
Sure, you might do them for a few days...
 
You might even be consistent for a week or two...
 
But in the end, you simply cannot stick to them for any significant period of time.
 
And this is an issue. Because when it comes to overcoming plantar pain, consistency is critical.
 
And that is where so many hikers fail.

But this is where the Happy Plantar Program is different:  

This is a 12-week program designed specifically for hikers who suffer from plantar pain, which gives them the support, structure and accountability they need to succeed over the long term.

What Is Included In The 12-Week
​Happy Plantar Program

  • Structured training to help support your feet, improve your ability to absorb force while walking and help the lower limbs move freely and safely

  • Safe, specific and effective training methods to boost your fitness for the trail (which will get you fit, strong and resilient for your hiking WITHOUT over-stressing your feet)

  • Simple techniques to help reduce your pain first thing in the morning, after a long hike and during a flare-up

  • A comprehensive education around all things plantar pain (this will provide the tips, techniques and strategies which can dramatically improve both your feet and your hiking)

  • Discover the impact of other lifestyle factors (such as sleep and stress) and how they can affect your pain (plus to do about them)

  • Learn about the essential pieces of gear which can make a significant difference to your feet (no, there is no 'miracle cure' here. But these can help give you a little extra support and relief when you need it most)

  • The accountability and support you need to stay consistent with your training (and reap the fantastic benefits of long term, progressive training approach)

Testimonials


Rowan helped to create a very unique workout routine for me.  He took EVERY piece of feedback that I gave him and adjusted my workout accordingly. He took into account where I was at physically, where I wanted to go, and what I was willing to do to get there. When my motivation started to wane he reached out to me. He helped me to set goals and worked with me to make sure that he could get me there. - Michelle
Rowan developed a progressive plan specifically for my hikes that I accessed through an App. This was supplemented with emails and phone support. He was available to offer advice, support, encouragement and answer any questions. 
I came in with an injury and Rowan worked with my Physiotherapist to develop a personal training plan to prepare me for the hikes. This allowed me to train without further injury or aggravation to a known injury. - Anne
Rowan, thank you so much for your guidance and support the past few months. I was really lost with training and how to prepare for these hikes but become confident through your expertise! Because of the training program I felt stronger, safer and more secure in every step on the trail. - Breanne

The Four Pillars Of
The Happy Plantar Program

This 12-week program is based around 4 key pillars:

Pillar 1. Intelligent Strength Training

Strengthening the supporting muscles of the feet can help them remain stable and pain-free while walking. On top this, developing overall leg strength will help improve your body’s ability to absorb force, keeping the feet happy and safe during long days on the trail.
 
We apply a proven strengthening system, which is appropriate for anyone from first-time trainers to lifelong athletes.
 
As weeks go by, you will be amazed at how strong, stable and resilient your entire body feels, and you will look back on your pain as a distant memory.

Pillar 2. ​Load
​Management

It is important that you manage how much you are walking and hiking. If you do too much, you risk aggravating your feet.
 
If you don't do enough, you risk not giving the feet enough stimulus to be ready for the trail.
 
By following this straight forward and structured approach, you will skyrocket your hiking fitness, without having to worry if you are setting back your feet. 

Pillar 3.  Targeted Mobility Training

​If particular muscles are restricted, your feet (and the way you walk) will often have to compensate. For someone suffering from plantar pain, this is not a great thing.
 
We apply a simple and straightforward approach to mobility training, which will free up key muscles, and allow the feet to move as they should.
 
As your mobility begins to change, you will be amazed by how free your legs feel, how comfortable you feel while walking, and how great you feel on the trail.

Pillar 4. Education
​

There are numerous techniques, tools and strategies which you can apply to help manage plantar pain, aid your recovery and to help speed up the strengthening process.
 
You will be genuinely amazed at the effectiveness of some of these strategies and how much comfort they add to both your hiking and day to day life.

Are You Ready To Say Goodbye To Plantar Pain While Hiking?

The Happy Plantar Program was designed to give you the guidance, support and accountability you need to finally get on top of your plantar pain while hiking.
 
This training experience will be as straightforward and as hassle-free as possible. I will tell you precisely what you need to do. And I will ensure it fits around your life as neatly as possible.
 
However, I want to make one thing clear; there will be a significant amount of effort required on your behalf. You will need to be consistent with your training. You will need to be willing to provide feedback to me throughout the process so I can adjust things as necessary. And you will not only need to consume the education shared but also put it into action!
 
So if you were looking for another 'quick fix' solution, which will give you some short term pain relief, but not do anything to help the underlying issue... this is not for you. 
 
But if you were ready to start taking some meaningful, specific steps to get on top of your plantar pain, to getting fit for the trail and being able to finally, fully enjoy your adventures again, here are the final details:

The 12-Week Happy Plantar Program

​
•    Online Foot Pain Assessment
•    Comprehensive Exercise Programming (delivered via our training app)
•    Weekly coaching calls and accountability
•    Access to the "Plantar Pain Prevention" education series
•    12-week commitment
 

GOT QUESTIONS? I’VE GOT ANSWERS.

Q: Who is this for?
A: This program is for hikers who experience mild plantar pain while hiking. 
Q: What if I am currently seeing a physiotherapist or physical therapist?
A: If you are already working with an exercise professional, this program will still be appropriate for you.  We will collaborate with your health professional to ensure that all our training is in line with their recommendations. And the additional structure, accountability and education this program provides, will likely significantly boost your results.  
Q: What does the training involve?
A: The training generally will involve a mixture of strength training, mobility work, and hiking specific conditioning. None of this training will ever leave you lying in a heap on the ground or feeling like you have nothing left. All the training is designed specifically to help overcome your plantar pain and get you fit, strong and resilient for your hiking.
Q: Can you guarantee this will fix my foot pain?
A: Because there are so many factors which can lead to foot pain, there is no way I can guarantee that this program will completely fix your foot pain. Some people will see some dramatic improvements. Some people will see minor improvements. However, saying this, if you work through the program, do the training and apply all the education, it is almost certain that you will feel significant improvements in your pain and set yourself some amazing foundations for long term success.  
Q: Do I need a gym membership?
A: While a gym membership is useful, it is not essential. In our initial talks, we will discuss what works best for YOU. If you like to train at the gym, great! If you would rather train at home, or outside, that is fine too! The beauty of personal training is that we can make the programming fit around you!
Q: I am not a hiker, can I still join?
A: This program is designed specifically for hikers, trekkers, backpackers or other adventure athletes. If this is not you, then this program is unfortunately not for you.  
Q: What does the Online Assessment involve?
A: The assessment requires you to film a few simple movements and send them over to me. This allows me to identify any particular issues which may be causing YOUR pain and helps me design a targeted program.
Q: Is this a pre-made program?
A: This is NOT a pre-made, cookie-cutter program. The training is tailored around you as a person. Your needs, preferences and availability will all used to help design this program. And throughout the process, things will be adjusted to make the programming suit you (and not the other way around).