Dear hiker, trekker or backpacker: 

Are you sick of knee pain ruining your adventures?
 
Are fed up with looking at a steep descent and having to resign yourself to a world of pain?

Don't you wish there was a better way to enjoy a days’ worth of hiking, which doesn't involve a handful of painkillers?
 
Well, if this is you, you have come to the right place.
 
There is a solution for you.

One which helps overcome your knee pain while hiking. Which can give you back the confidence to hit the trail without a moment's hesitation. To open up the possibility of those grand adventures around the world, which you thought was just not possible anymore...
 
Let me tell you how:
 
My name is Rowan Smith and if there is one thing I am good at, it is helping hikers with knee pain.
 
I am a personal trainer who specialises in training hikers, trekkers and mountaineers for their dream adventures.
 
And over the years of training these guys, I have come to this realisation:

Knee pain is the single most common problem facing people on the trail.

But, unfortunately, the majority of the current information available on dealing with this issue, is so generic is just about useless...
 
If you have done a quick search on this, you have probably come across the same answers I did:
 
  •  "Wear a knee brace"
  •  "Tape it up"  
  •  "Get some orthotics"
 
But the problem with these solutions is that they are like using a band-aid on an arterial spurt.
  
Sure, they might help in the short term...
  
But the second you stop using them, the pain just comes right back.
 
This is because they do absolutely nothing to fix the issues causing your knee pain. ​

This is where the Hiker's Knee Prevention Program is different. 

Inside this program, I will take you through my PROVEN training system which has helped dozens of hikers overcome their knee pain on the trail, once and for all.  This doesn’t rely on ‘quick fix’ solutions, gadgets or short cuts. But rather smart training principles, proven methods and flexible coaching.
  
Have a listen to these words from Jen, who thought her long-distance hiking days were over at the grand age of 32:
Picture
Mt Kilimanjaro, 5895m

"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!"

What is included in the Hiker's Knee Prevention Program

  • The proven training systems to significantly improve your knee discomfort and get you feeling 100% confident to tackle any trail you like

  • 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 knee)

  • A simple online assessment which can identify the underlying contributors to your knee pain (which is also an amazing way to judge progress as you go)

  • Weekly support and troubleshooting (there will be ups and downs in this process. But I will be with you every step of the way to help)

  • Proven hiking techniques which can make an instant difference to your pain while on the trail

  • Simple techniques proven to reduce your pain during a flare-up, which you can do in front of the TV

  • A comprehensive education around all things knee pain (this will provide the tips, techniques and strategies which can dramatically improve both your knees and your hiking)
​
  • Learn about the essential pieces of gear which can be a game changer to your knee pain (no, I am not talking about a knee brace)

Testimonials

It's been a while since I've seriously exercised and I've recently been suffering with persistent knee pain whilst hiking. I thought I'd enlist the assistance of Rowan after listening to his podcast.  The training has made a HUGE difference to my hiking, my legs are stronger, my body feels more stable, and my knee pain is virtually non-existent. My pack doesn't feel as heavy either- Gail
The whole experience was very professional and personalised. It helped me deal with my knee pain and keep training for an upcoming expedition to Mera Peak in Nepal - Pat
A couple of years ago in Nepal, my knee pain was so bad I had to just about to be carried down the mountain. I was literally in agony every single step… but after following the program and advice from Rowan, not only did I conquer the Kokoda Trail - but I did it completely pain-free! - Ali

The Four Pillars Of
The Hiker's Knee Prevention Program

 The Hiker's Knee Prevention Program is based around four pillars:

Pillar 1. Intelligent Strength Training

​Strengthening up the supporting muscles of the knee (in a safe and specific way) is one of the best things you can do for your knees.

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 how strong, stable and resilient your knees feel, in any situation.

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 knee.

​If you don't do enough, you risk not giving the knee 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 knees. 

Pillar 3. ​Targeted Mobility Training

If particular muscles are restricted, the knee can be subjected to unnecessary force every step you take.
We apply a simple and consistent approach to mobility training which will allow you knees to always stay stable and strong.
​As your mobility begins to change, you will be surprised how good you feel during descents, while going up and down stairs and even getting out of bed.

Pillar 4. Education
​

There are a number of techniques, tools and strategies which you can apply to help manage knee 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.
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Put these four things together, in a way which is realistic for your lifestyle and specific to your own body, and you will be well on your way to overcoming your knee pain while hiking, once and for all. 

Are You Ready To Finally Say Goodbye To Your Knee Pain While Hiking?

The Hikers Knee Prevention Program has been designed to give you a clear plan of attack to finally get on top of your knee pain while hiking. I will tell you exactly what you need to be doing. And I will make it as simple and straightforward as possible.

​However, I will be honest with you. This will require a significant amount of work on your behalf. There is no 'magic pill' for knee pain. And if you were looking for a 'quick fix' solution, this Program is not for you. The secret to preventing knee pain is smart training, consistency and adaptability. I will tell you what you need to do. But you will be responsible for doing it. 

So if you are ready to work hard, put your head down for 12 weeks and finally get on top of this knee pain, here are the final details:

The Hiker's Knee Prevention Program

​
•    Online Ready To Trek Assessment
•    Comprehensive Exercise Programming (delivered via our training app)
•    Weekly coaching calls and accountability
•    Access to the "Knee 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 knee pain while hiking. It is not for someone who has just had surgery nor is it someone for someone who has just suffered an acute knee injury. If this is you, it is best to be guided by your surgeon or physiotherapist. 
Q: What if I am currently seeing a physiotherapist or physical therapist?
A: If you are already working with an exercise professional, the Hikers Knee Prevention 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 knee pain and get you fit, strong and resilient for your hiking.
Q: Can you guarantee this will fix my knee pain?
A: Because there are so many factors which can lead into knee pain, there is no way I can guarantee that this program will completely fix your knee 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 up 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 Ready To Trek Assessment involve?
The assessment requires you complete a few simple exercises and send the results over to us. This allows me to identify any particular issues which may be causing YOUR pain and helps us 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 availabilities 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).