As more Thais prepare to hit the trails during summer, new research from Backpacker magazine underscores the crucial role of targeted pre-hiking exercises in preventing injuries and boosting overall performance on the trail. Published on April 8, 2025, “Hike Stronger This Summer With These 11 Exercises” compiles a set of expertly recommended workouts designed to prepare hikers for the physical challenges of the outdoors, offering valuable guidance as Thailand’s own hiking season approaches.
For those who spent the cooler months scaling back physical activity, the report warns against jumping straight back into long hikes without preparation, as this may lead to strains, sprains, and persistent aches. The research highlights that instead of risking having to “spend the best weather of the year easing your way back in or rehabbing a fresh injury,” hikers should proactively condition their bodies ahead of time, especially given the unpredictability of trails in national parks from Chiang Mai to Phuket (Backpacker).
The routines recommended by Backpacker encompass three main conditioning pillars: stability exercises, cross-training drills, and leg-strengthening workouts. One featured exercise, lateral step-ups, works the muscles on the sides of the hips—crucial for preventing iliotibial (IT) band injuries, which are common among hikers both internationally and in Thailand. According to editor Adam Roy, “Adding variety to your workout doesn’t just help build-up neglected muscle groups, it’s a way of keeping your activity fresh and engaging.” Lee Welton, a professional hiking coach, is cited as advocating for exercises focusing on lateral and backward movements, which can help stabilize posture and reduce injury risk—especially relevant in mountainous Thai terrain known for sudden drops and uneven surfaces.
Another essential drill outlined is the tennis “T” drill, in which participants quickly change direction around cones set in a ‘T’ shape. This cross-training technique prepares hikers for the real-life rapid pivots and agility required when navigating rocky or root-laced trails, such as those found in northern Thailand’s Doi Inthanon or Khao Yai National Park. Kaelyn Silva, a fitness educator, notes that such agility training can “decrease your chances of a trip-ending injury,” ensuring the hiker’s body is ready for surprises on the trail.
The article also stresses the importance of strengthening hamstrings and knees, which bear the brunt of lengthy hikes. While hiking up Doi Suthep is popular among Thai locals and tourists, researchers warn that overdeveloped quadriceps relative to hamstrings can result in knee pain—a problem many Thai recreational hikers report after steep ascents. Kelly Bastone, a contributor to Backpacker, recommends stability ball leg curls as a low-equipment exercise to bolster the hamstrings, adding: “When your quads get disproportionately strong compared to the muscles on the back of your leg, it can lead to knee pain. Prevent it by putting in time in advance to strength your hamstrings with this gear-lite exercise.”
For Thai readers, these recommendations come at a crucial moment. Interest in outdoor activities has spiked post-pandemic, with increased foot traffic reported on popular Thai hiking trails. At the same time, many weekend warriors underestimate how quickly muscles lose condition during periods of inactivity. This knowledge is particularly important in Thailand, where the mix of heat, humidity, and unpredictable trail conditions can quickly compound minor injuries into more significant medical issues, as noted in health advisories from Thailand’s Department of National Parks, Wildlife and Plant Conservation (DNP Thailand).
Historically, hiking in Thailand blends physical activity with elements of spirituality—many trails lead to remote temples or hidden waterfalls, and are used by local communities as pilgrimage routes. This underlines the need for injury-prevention: while the journey is enriching, an ill-prepared hiker risks disrupting the trip not just for themselves but for their entire group, a concern echoed in the local saying “ไปด้วยกัน ไปได้ไกล” (we go together, we go far).
Looking ahead, experts predict that as hiking’s popularity grows, demand for injury-prevention guidance and fitness training tailored for older adults and children will increase. International trends show a rise in hiking-apparel sales alongside guided training programs—a pattern expected to follow in Thailand as ecotourism expands.
For those planning a domestic trekking trip, experts recommend starting pre-hike fitness routines at least four to six weeks before the planned excursion. Incorporating lateral and backward movement exercises, agility drills, and dedicated hamstring work will better prepare muscles for the rigors of Thai trails, minimizing the need for unpleasant “rehab holidays” and maximizing enjoyment during peak hiking season. For practical support, local fitness centers and online resources are increasingly offering trail-specific classes, many incorporating the very drills highlighted by this research.
To sum up, if you hope to hike happily in the green season—whether exploring the misty hills of Chiang Rai, the island forests of Koh Chang, or local parks—now is the time to act. Before lacing up your hiking boots, take these expert-backed steps to ensure a fun and injury-free experience. For specific movements, see the complete 11-exercise guide on Backpacker’s website and consider pairing this approach with 泰拳 (Muay Thai) or traditional Thai stretching routines for a holistic fitness foundation. Happy hiking, or as we say—ไปอย่างปลอดภัย!
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