Backpacking requires a good level of fitness and strength. The extra weight in your pack means that your legs, hips, back and shoulders must work much harder than usual. Of all the weight-bearing joints, you knees are the most susceptible to injury -- especially if you are walking on very uneven surfaces or your route consists of lots of downhill sections. Consider strengthening your knees by performing specific exercises in the weeks leading up to your backpacking trip. Preparatory knee-strengthening exercises will increase your backpacking performance while decreasing your risk of injury.
Seated Leg Lifts
This exercise is an isometric movement for your quadriceps. Your quadriceps, quads for short, are the muscles on the front of your thigh and are responsible for extending your knee. Isometric exercises involve muscle tension but no actual joint movement and are sometimes called static exercises. Sit on the floor with your legs extended. Bend your left leg and place your foot flat on the ground close to your butt. Wrap your arms around your left leg to hold your body upright. From this position, contract your right thigh and lift your foot 8 to 12 inches off the ground. Lower your leg back down to within an inch of the ground and then repeat. Perform for the desired number of repetitions and then change legs.
Wall Squats
Wall squats are another isometric exercise that strengthens the muscles around your knees without placing excessive stress on your knee joints. Stand with your back resting against a sturdy wall. Step forward until your feet are about 18 inches away from the wall. Bend your legs and slide down the wall until your thighs are approximately parallel to the floor. Hold this position using your leg strength for as long as comfortable before standing back up. You can make this exercise less challenging by reducing the depth of your squat.
One-Legged Standing
Walking on uneven terrain places a lot of lateral and rotational stress on your knees. One-legged standing can help prepare your knees for the kind of challenges that you are likely to experience when backpacking. Perform this exercise barefoot for maximum benefit. Stand with your feet together and your hands by your sides. Shift your weight over onto one foot and bend your other leg so that you are standing on one leg. Bend your weight-bearing leg slightly. Once you feel comfortable, alternately raise and lower your arms to challenge your balance. On completion, change legs and repeat. You can make this exercise more demanding by holding a weight in one or both hands.
Lunges
Lunges closely mimic the action of walking -- especially uphill. This exercise will strengthen your knees while also improving your balance. Stand with your feet together and your hands by your sides. Take a large step forward, bend your legs and lower your rear knee to within an inch of the floor. Keep your upper body upright. Push off your leading leg and spring back into the starting position. Immediately perform another repetition. Continue alternating legs for the duration of your set. You can make this exercise more demanding by wearing your backpack or holding weights in your hands.
References
- "The Anatomy of Sports Injuries"; Brad Walker; 2007
- "Sports Injuries: Their Prevention and Treatment"; Lars Peterson and Per Renstrom; 2000
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
