1. Train barefoot (indoor & outdoor) 2. Glute exercises (squats, hip thrusters, band exercises like side stepping) 3. Stretching (calf stretch, standing bend, glute stretch) Extra - low back weight
You’re right about the stretching. Lot of people don’t realize this but tight calves contribute significantly to plantar fasciitis. One thing I discovered is doing one long deep stretch, 2 minutes on each side, several times throughout the day produced a lot of improvement.
Great that you're promoting barefoot training to strengthen the feet, it's very rare in hiking circles. Many/most people already have short/tight lateral rotator muscles (glutes, quad fem, obt int etc) which often leads to lateral rotation of the feet aka duck feet (which also increases pronation and decreases gait efficiency). If you're doing lateral banded walks with feet rotated outward, you're strengthening the non-optimal pattern. If you focus on walking, even normal hiking with feet pointing straight forward, you reduce injury risk, improve arch movement, calcaneus movement, lower and upper leg rotation & torque thus increasing kinetic energy transfer which reduces muscle usage on trail and improves your endurance.
@@helpfulcommenter That would stretch out the glutes (which are usually tight) while working them along longer length of the muscles. If your feet are rotated inward, rarer but possible, that could be your TFL being too tight/held. Doing the movement feet pointed inwards would strengthen the TFL which could then resist the excessive rotation due to tight glutes, which could help balance the internal (medial) and external (lateral) rotator muscles. Same as if you have shoulders rotated forward due to work position, too much desk work etc, you want to open up the chest, lengthen pecs and shorten/strengthen rhomboids. It's all about finding the balance for that neutral position.
Awesome video. It's great to go ultralight. I seen a few people advocate to just get stronger as well. You need to strengthen your body as well and just lighten your pack. Thank you
Great tip for exercising glutes! I did my first long day hike last Sept in the ADK (18mi). My left hurt for days after that! I've been including for glute exercises since!
some great tips here, ive just got back from 16 miles a day with a 35kg pack, the lightweight gear is so expensive, the stretching is great advice it really makes a difference if you do it before going to sleep
I have ITB with multiple PT sessions and definitely think people under estimate the importance of simple body weight movement exercises and stretching. I definitely stretch after every long hike.
Curious as to whether you use/ recommend the rest step technique It can be a god send when walking over rough/ steep terrain and the benefit is noticeable the more weight you carry
Do you recommend going on big backpacking trips with barefoot shoes? I usually hike barefoot and have weak ankles. However, I'm going on a 100 mile backpacking trip in Yosemite and I'm wondering what my shoe choice should be
I already suffer from planter fascitis, however just now walk about 4/5 miles per day on average, I can do about 8 miles no problem. But I'm training to do a 24 mile walk over 2 days in a few months time. Any suggestions? I'm scared I hurt my feet. I currently just wear trespass trainers, I need the arch support, can no longer wear flat shoes, just wondering if any hints or tips to help me train
@@helpfulcommenter extremely unlikely. I wasn't implying we did. Just pointing out an observation of being in gyms. Seen sweatbands and even beanies, not many ball caps.
My feet is what gets me. The bottoms of my feet are not used to being on them as much yet. Lost 141lbs. Im getting there. But 10mi takes me around 3hrs. 20 mi would take me 6-7hrs if I could make it
Tall boots. "Protecting" the angles at the cost of 100% chance is knee pain. When going down, human foot should become straight. It is impossible in high boots that restrict full range of motion of the feet. So the knees have to take the load that the the ancle (calf muscles to be precise) are design to handle.
Same. Worst pain of my life was during this, 10 miles left on my hike and had to push through it. Was injured with PFS for a year, had to strengthen the inner leg muscles with PT and decrease tension in IT band with stretching and rolling. Also, being judicious on using trekking poles and not going knees over toes has helped me since.
1. Train barefoot (indoor & outdoor)
2. Glute exercises (squats, hip thrusters, band exercises like side stepping)
3. Stretching (calf stretch, standing bend, glute stretch)
Extra - low back weight
You’re right about the stretching. Lot of people don’t realize this but tight calves contribute significantly to plantar fasciitis. One thing I discovered is doing one long deep stretch, 2 minutes on each side, several times throughout the day produced a lot of improvement.
Great that you're promoting barefoot training to strengthen the feet, it's very rare in hiking circles. Many/most people already have short/tight lateral rotator muscles (glutes, quad fem, obt int etc) which often leads to lateral rotation of the feet aka duck feet (which also increases pronation and decreases gait efficiency). If you're doing lateral banded walks with feet rotated outward, you're strengthening the non-optimal pattern. If you focus on walking, even normal hiking with feet pointing straight forward, you reduce injury risk, improve arch movement, calcaneus movement, lower and upper leg rotation & torque thus increasing kinetic energy transfer which reduces muscle usage on trail and improves your endurance.
@@helpfulcommenter That would stretch out the glutes (which are usually tight) while working them along longer length of the muscles. If your feet are rotated inward, rarer but possible, that could be your TFL being too tight/held. Doing the movement feet pointed inwards would strengthen the TFL which could then resist the excessive rotation due to tight glutes, which could help balance the internal (medial) and external (lateral) rotator muscles.
Same as if you have shoulders rotated forward due to work position, too much desk work etc, you want to open up the chest, lengthen pecs and shorten/strengthen rhomboids. It's all about finding the balance for that neutral position.
@@helpfulcommenter & bent over bb rows.
Awesome video. It's great to go ultralight. I seen a few people advocate to just get stronger as well. You need to strengthen your body as well and just lighten your pack. Thank you
As someone who has IT Band issues, this is helpful information. Thanks and keep up the good work.
Great tip for exercising glutes! I did my first long day hike last Sept in the ADK (18mi). My left hurt for days after that! I've been including for glute exercises since!
Your logic and compassionate bar none!
Always good, Justin. Thanks.
You should also stretch out your soleus same as calf stretch but bend your knee to place the gastroc on slack😊
Great videos, helpful tips. Many thanks!
Thanks Justin, Great tips I definitely will put some of these into practice.
some great tips here, ive just got back from 16 miles a day with a 35kg pack, the lightweight gear is so expensive, the stretching is great advice it really makes a difference if you do it before going to sleep
35 kg??! What is in there?
Really awesome tips! It's great you highlight that prepping for backpacking is more than just gear.
Also what barefoot shoes do you recommend?
I love lems out of Colorado
Great tips!
so helpful :) thanks!
I have ITB with multiple PT sessions and definitely think people under estimate the importance of simple body weight movement exercises and stretching. I definitely stretch after every long hike.
I NEED this.
Hey Justin, will you do a review of the Gregory Focal?
Great video🖖
Curious as to whether you use/ recommend the rest step technique
It can be a god send when walking over rough/ steep terrain and the benefit is noticeable the more weight you carry
Knee and foot pain is soooo underrated!
Do you recommend going on big backpacking trips with barefoot shoes? I usually hike barefoot and have weak ankles. However, I'm going on a 100 mile backpacking trip in Yosemite and I'm wondering what my shoe choice should be
I already suffer from planter fascitis, however just now walk about 4/5 miles per day on average, I can do about 8 miles no problem. But I'm training to do a 24 mile walk over 2 days in a few months time. Any suggestions? I'm scared I hurt my feet. I currently just wear trespass trainers, I need the arch support, can no longer wear flat shoes, just wondering if any hints or tips to help me train
I've got a weak right knee, sciatica pain running down my left leg, and ligament damage in both ankles, so....I love camping but hate hiking 😂
I love that you wear a hat at the gym. Lol. You must not like being bald like me...at least that's why I ALWAYS wear a hat.
@@helpfulcommenter I don't think I've ever seen that but I don't go to the gym much these days either. I wear one because I don't like being bald.
@@helpfulcommenter extremely unlikely. I wasn't implying we did. Just pointing out an observation of being in gyms. Seen sweatbands and even beanies, not many ball caps.
What about hip pain?
My feet is what gets me. The bottoms of my feet are not used to being on them as much yet. Lost 141lbs. Im getting there. But 10mi takes me around 3hrs. 20 mi would take me 6-7hrs if I could make it
Aye man just remember there’s a lot of people out there that won’t get up to go walk 1 mile let alone 10-20 so your doing good
Have you done long hikes (12+ miles) with barefoot shoes?
ua-cam.com/video/5kV8GlrV-WQ/v-deo.html
Great tips! However can we talk about how there is Settlers in the background? Lol
Tall boots.
"Protecting" the angles at the cost of 100% chance is knee pain.
When going down, human foot should become straight. It is impossible in high boots that restrict full range of motion of the feet. So the knees have to take the load that the the ancle (calf muscles to be precise) are design to handle.
I recognize those stairs…
I like to do yoga before a hike, its basically hardcore stretching. haha
Strengthen the glutes eh, let me guess you have a copy of buns of steel laying around somewhere's lol
First
My knees KILL me when I come DOWN a mountain only 🤷♂️
I have the same issue- trying to figure out what to do differently so that doesn’t happen.
@@kimberlyestrada850 Ive started weight training every muscle around the legs. I’m hoping that will help some.
Same. Worst pain of my life was during this, 10 miles left on my hike and had to push through it. Was injured with PFS for a year, had to strengthen the inner leg muscles with PT and decrease tension in IT band with stretching and rolling. Also, being judicious on using trekking poles and not going knees over toes has helped me since.
Going downhill is hard on bad knees
Knees ove toes guy on youtube has training videos for the knees, backwards walking and pulling helps.
Very helpful video, thanks! I see you enjoy Catan 🌲🐑🧱
Very helpful information!