4 Exercises to Prepare You for Summer Hiking

Prevent Twisted Ankles and Get Ready for Hiking this Summer

If you’re looking to crush your favorite hikes this summer, but twisted ankles and getting winded are holding you back, this article is for you. We’ve outlined three training approaches to help you get ready for the great outdoors.

Heels-Up and Single-Leg Exercises for Ankle Stability

Starting a hike this summer without being prepared for the demands it puts on your ankles can lead to twisted ankles and discomfort. In this section, we’ll explore the benefits of heels-up and single-leg exercises for ankle stability.

Heels-up exercises involve elevating your heels off the ground instead of keeping your feet flat. This requires more stability in the foot and ankle, which helps to prepare your ankles for the demands of hiking. The extra instability also allows for decreasing the exercise weight, making it more challenging and beneficial for your ankles.

- Advertisement -

Single-leg exercises offer similar benefits to heels-up exercises as they can be more unstable due to less foot contact with the ground. Combining a single-leg exercise with a heel-up position or training on a wedge can help to challenge your ankles and provide a comprehensive workout.

Closed Kinetic Chain Exercises with Adjustable Foot Position

Here are some closed kinetic chain exercises that you can modify to include a heels-up foot position:

• Single-leg squats
• Heels-up step-ups
• Lunges with heels-up

Remember that the foot position is a modifiable variable in training that can be adjusted to meet your training goals or situation.

Single-Leg Exercises for Challenging Your Ankles

Here are some single-leg exercises you can try to challenge your ankles and combine with heel-up training:

• Single-leg deadlifts
• Single-leg balance
• Single-leg calf raises

You can incorporate these exercises into your warm-up or cool-down, or swap out one or two of your main exercises with a loaded version.

Incline Cardiovascular Training

Most hikes have an incline component, so inclining the treadmill or stair climber can help to prepare you for the demands of hiking. This type of training mimics the experience of hiking uphill and can help to increase your cardiovascular endurance.

To incline your treadmill, start on a flat surface and gradually increase the incline by 2% every 5-10 minutes. Finish with a slightly inclined surface to help with cooling down.

Dynamic Movements Other Than in a Straight Line

Many hikes involve turning, step-ups, and sidestepping, which can be difficult to replicate during straight-line training. Including dynamic movements other than in a straight line into your training can help to prepare you for the varied demands of hiking.

Here are some examples of dynamic movements you can include in your training:

• Turns and changes in direction
• Step-ups and step-downs
• Sidestepping and shuffling
• Varying step sizes

Start with a Smaller Hike

Don’t try to tackle your biggest hike right away. Starting with a smaller hike and gradually increasing the distance and difficulty can help to prepare you for the demands of longer hikes. There’s no pressure to start with a big hike, and allowing yourself time to adjust and build endurance can help to prevent injuries and discomfort.

Conclusion

In this article, we’ve outlined three training approaches to help you prepare for summer hiking: heels-up and single-leg exercises for ankle stability, incline cardiovascular training, and dynamic movements other than in a straight line. Remember to start small, stay consistent, and listen to your body. With patience and dedication, you can crush your favorite hikes this summer.

FAQs

Q: How can I modify the foot position in my exercises?

A: Remember that the foot position is a modifiable variable in training that can be adjusted to meet your training goals or situation. For example, you can elevate your heels or train with your foot on a wedge to challenge your ankles.

Q: Are there any exercises that I can do during my warm-up or cool-down?

A: Yes, you can incorporate closed kinetic chain exercises like single-leg squats and heels-up step-ups into your warm-up or cool-down, or swap out one or two of your main exercises with a loaded version.

Q: How often should I practice these exercises?

A: Practice these exercises regularly, ideally 2-3 times per week, to help prepare you for summer hiking. Allow for at least one day of rest in between practices to allow your muscles to recover.

Q: Are these exercises sufficient to prepare me for hiking?

A: These exercises can help to prepare you for summer hiking, but don’t forget to listen to your body and allow for time to adjust and build endurance. Incorporating a balanced training program, including strength and flexibility exercises, can help to provide a more comprehensive workout.