Follow @fithikernation for more hiking training & fitness tips! Knee pain on the trail? These quick stretches can help relieve tension in common problem areas. 🎯 Hold each stretch for 30-60 seconds per side 🌀 Repeat 1–2 rounds during rest breaks and post-hike Stretching can help calm irritated tissues and temporarily improve mobility/flexibility — but if your pain keeps coming back on hikes, that’s a sign that something deeper needs addressing. 🔎 Persistent pain is usually your body telling y
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Knee Strength for Hikers Workout
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Comment KNEES if you want to take the guesswork out and follow a proven plan to get stronger for hiking so you can avoid knee pain! When hikers struggle with knee pain—especially downhill—it’s often not the knee itself, but weak hips and feet failing to support it. Knee “caving in” (valgus) can happen naturally and isn’t always bad—but if it happens repeatedly over time, or if you can’t control your knee over your ankle during movements like a single-leg squat or step up/down, it points to a sta
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Comment KNEES if you want to take the guesswork out and follow a pr…
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Comment “KNEES” if you want my 8-week strength program for hikers. Most hikers — especially after winter, being sick, or taking time off — jump back in too fast: ⛔️ Long hikes right away ⛔️ Steep climbs and big distances ⛔️ No strength training ⛔️ Hiking multiple days in a row ⛔️ Moving too fast without enough rest This is what we call “too much too soon.” It means your body isn’t ready yet to handle the amount of stress you’re putting on it — whether that’s distance, elevation, speed, or how of
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Comment “KNEES” if you want my 8-week strength program for hike…
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Comment KNEES if you want my full Trailblazer Knee Strength Plan for hikers! If you want to hike downhill with more control and less pain — these 3 exercises are game-changers. They train your knees to be more resilient by working through full ranges of motion and teaching your body how to absorb force slowly and with control (that’s called eccentric strength — and it’s critical for descents). Let’s break them down👇 🟠 Heel-Elevated Goblet Squats By elevating your heels, you can move through a
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Comment KNEES if you want my full Trailblazer Knee Strength Plan for …
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Comment “KNEES” if you want my 8-week strength program for hikers 💪🏼 Most hikers (especially after winter, being sick, or time off) jump back in too fast: ⛔️ Long hikes right away ⛔️ Steep climbs big distances ⛔️ No strength work ⛔️ Multiple days in a row ⛔️ Too much, too soon Your body isn’t ready to handle that load yet — muscles, joints, and tendons need time to adapt. Skip that step and pain, stiffness, or injury often follows. Here’s how to ease back in smart: ✅ 2–3 hikes/week (or treadmi
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Comment KNEES and I’ll send you the link to my 8-week hiking strength program which includes tons of glute work — because your glutes play a huge role in protecting your knees and helping you perform on the trail. Noticing hip pain after long hikes? It could be your gluteus medius — a key stabilizer that supports your pelvis, hips, and knees on every step. If you’ve just hiked more than usual, it might be DOMS (delayed onset muscle soreness). That’s normal — give it a day or two of light movemen
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