Top Tips for injury prevention

  • Become THE World Authority on Your Body. ‘Listen’ to your body, feed it nourishing whole foods, give it enough rest and exercise it appropriately to achieve your goals.
  • If it hurts, don’t do it! Listen to your body and if something really hurts, don’t do it. If pain or discomfort persists for more than a few days, consult the appropriate health professional.
  • Ease in gently. Make sure you ease into your Trek Training program gently and build up gradually.
  • Don’t overstress the joints. If you are more than 10kg overweight, don’t carry a back pack and don’t trek more than 20km until you lose weight. For each kilo you lose, you can add that kilo to your backpack as you train. Overloading is a recipe for injury. Only increase your pack weight by small amounts each week and only if you are injury free.
  • Warm up gently. Warm up first by easing into your high intensity sessions, starting with a stroll and building up to a power walk. Stretch before and after workouts.
  • Every step, every step. Concentrate on “every step, every step”. The most common injury in Trek Training is a sprained ankle, which is most often caused by a momentary lapse in concentration. Be vigilant and keep focused to not let this happen.
  • Intense pain is a signal. If you experience a sudden pull, tear or intense pain in any part of your body during Trek Training, stop. Take a moment to analyse what you’re feeling and reflect on what it could be.
  • Cool down. A cool down is recommended to prevent the blood from pooling in the extremities after a high intensity workout.
  • Stretching and mobility exercises. As discussed previously, stretching is important for increasing flexibility and preventing injury. By stretching your muscles and tendons when they’re warm, they are more elastic and less prone to tearing.



Enter your email address for updates on Luvmyhike and a free 7-day sneak peak of the program.