4 Exercises to Prepare You for Summer Hiking

Get Ready for a Safe and Enjoyable Hiking Experience

Are you looking to get back into hiking this summer but feeling held back by concerns about twisted ankles and getting winded? You’re not alone. With these three training approaches, you can prepare yourself for a safe and enjoyable hiking experience.

Heels-Up and Single-Leg Exercises for Ankle Stability

One of the most common concerns for hikers is the risk of twisted ankles. To prepare your ankles for the demands of hiking, try incorporating heels-up and single-leg exercises into your routine.

Heels-up exercises involve elevating your heels off the ground, which requires more stability in the foot and ankle. This technique exposes your ankles to similar demands as hiking and can help improve stability and strength. Single-leg exercises, on the other hand, offer the same benefits as heels-up exercises but can be more unstable due to less foot contact with the ground.

Here are some closed kinetic chain exercises that you can modify to include heels-up and single-leg positions:

• Heels-up squats
• Single-leg deadlifts
• Heels-up lunges
• Single-leg calf raises

Remember, the foot position is a modifiable variable in training that can be adjusted to meet the training goal or situation. By incorporating heels-up and single-leg exercises into your routine, you can challenge your ankles and improve stability and strength.

Incline Cardiovascular Training

Hiking often involves inclines, so it’s essential to prepare your cardiovascular system for the demands of uphill hiking. One way to do this is by incorporating incline training into your cardio routine.

Try using a treadmill or stair climber with an incline setting. Start with a flat surface and gradually increase the incline every 5-10 minutes. This will help you build endurance and strength for uphill hiking.

Dynamic Movements Other than in a Straight Line

Hiking is not just about walking in a straight line – it involves a variety of movements, including turning, stepping up and down, and changing direction. To prepare your body for these demands, try incorporating dynamic movements into your warm-up or cool-down routine.

• Agility drills, such as cone drills or ladder drills
• Balance exercises, such as single-leg squats or balance boards
• Functional movements, such as step-ups or lateral lunges

Start with a Smaller Hike

If you’re just returning to hiking, don’t feel pressured to start with a big hike. Start with a smaller hike and gradually build up your endurance and strength. This will help you avoid injury and ensure a safe and enjoyable hiking experience.

Conclusion

In conclusion, preparing for summer hiking requires a combination of strength training, cardiovascular exercise, and functional movements. By incorporating heels-up and single-leg exercises, incline cardiovascular training, and dynamic movements into your routine, you can prepare yourself for a safe and enjoyable hiking experience.

FAQs

Q: What are the most common concerns for hikers?

A: The most common concerns for hikers are twisted ankles and getting winded.

Q: How can I prepare my ankles for hiking?

A: You can prepare your ankles for hiking by incorporating heels-up and single-leg exercises into your routine.

Q: What is the best way to prepare for uphill hiking?

A: The best way to prepare for uphill hiking is by incorporating incline training into your cardio routine.

Q: How can I incorporate dynamic movements into my routine?

A: You can incorporate dynamic movements into your routine by trying agility drills, balance exercises, and functional movements.

Q: What if I’m just returning to hiking and don’t feel ready for a big hike?

A: If you’re just returning to hiking, it’s okay to start with a smaller hike and gradually build up your endurance and strength. This will help you avoid injury and ensure a safe and enjoyable hiking experience.