How to Train for Hiking & Backpacking: Joint Stability
When you’re out on the trail, there’s a good chance you’ll be dealing with some unstable or uneven ground. Between sticks, rocks, and roots, there is quite a bit of potential for strained or sore joints. Your knees and hips can run into trouble with instability, but there’s good news. The endurance training plan from my last post will strengthen and stabilize these joints. No need for anything extra – I love an efficient training program! There is another joint, however, that could benefit from a little extra attention.
The most likely victims of instability on the trail are your ankles. Since they allow movement in multiple directions, they are usually less stable and can be susceptible to strains and sprains. On my first overnight backpacking trip, this completely snuck up on me. Fortunately I didn’t sprain my ankle, but carrying my pack and hiking on uneven ground for several miles caused my ankles to be sore for months afterward. In fact, I used some of the exercises below to help regain my ankle stability.
This routine shouldn’t take you any more than 5 minutes. You can do all of the exercises You’ll need a resistance band for this quick ankle routine.
Front-to-Back Stability
- Sit on the floor with your legs straight out in front of you. Hook the resistance band around the ball of your foot and hold the ends of the band in your hands. With controlled movements, slowly press the ball of your foot away from you. Slowly return to the starting position. Repeat this exercise 15 times on each foot.
Left-to-Right Stability
2. Anchor your resistance band around the leg of a heavy table or bookshelf. Sit on the floor with your legs perpendicular to your anchor. Loop the resistance band around the inside edge of the ball of your foot. Keeping your leg still, rotate your ankle to point your toes away from the anchor against the resistance of the band. Slowly return to the starting point. Repeat 15 times on each foot.
3. Repeat this exercise with the band looped around the outside edge of your foot. This time you will rotate your ankle the opposite direction to move your toes away from your anchor.
360-degree Stability
4. Sit on the floor with your legs straight out in front of you. Hook the resistance band around the ball of your foot and hold the ends of the band in your hands. Slowly turn your ankle in a clockwise circle 15 times. Repeat in the other direction. Repeat both directions on the other foot.
You can complete this 5-minute routine anywhere from 2-3 times weekly to 2-3 times daily. The more often you do it, the more stability you can build in your ankles.
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