As Thai hikers prepare for summer treks, new research from Backpacker magazine emphasizes targeted pre-hiking workouts to prevent injuries and boost performance on the trail. Published on April 8, 2025, the piece “Hike Stronger This Summer With These 11 Exercises” curates practical movements designed to ready the body for Thailand’s varied terrains, from northern hill trails to southern forest paths.
For readers returning to activity after a quieter period, the guidance warns against leaping into long hikes without preparation. Rushing back can lead to strains, sprains, and lingering discomfort. Data from national park health advisories and local fitness experts suggests conditioning ahead of time is essential, especially given Thailand’s unpredictable trail conditions in places like Chiang Mai and Phuket. Research by Backpacker highlights three core pillars: stability work, cross-training drills, and leg-strengthening routines.
One highlighted exercise, lateral step-ups, trains the hip muscles on the outer thighs. Strong hips help prevent iliotibial (IT) band injuries, a common issue for hikers worldwide, including in Thailand. An editor for Backpacker notes that variety in training not only strengthens overlooked muscles but also keeps workouts engaging. A professional hiking coach in the piece emphasizes focusing on lateral and backward movements to stabilize posture and reduce injury risk—particularly relevant on Thai trails with steep drops and uneven ground.
Another recommended drill is the tennis “T” drill, where participants shuttle around cones arranged in a T shape. This cross-training exercise builds agility for quick direction changes, mirroring the real-life pivots needed on rocky, root-strewn paths found in places such as Doi Inthanon National Park and Khao Yai. A fitness educator in the article explains that agility training can lower the likelihood of trip-ending injuries, helping hikers stay safe on surprising terrains.
The guide also stresses hamstring and knee strengthening, since these areas bear much of the load on long hikes. Thai hikers especially feel knee strain after steep ascents, a concern noted by local outdoor enthusiasts. A Backpacker contributor recommends stability-ball leg curls as a simple, gear-light way to bolster the hamstrings. Strengthening the back of the leg helps balance quadriceps dominance, which can contribute to knee pain if neglected.
For Thai readers, the guidance arrives at a timely moment. Outdoor activity has surged since the pandemic, with more people exploring national parks and forest trails. Yet, muscle conditioning can deteriorate quickly during breaks from activity. In Thailand, heat, humidity, and uneven trail conditions can magnify minor injuries into serious problems, underscoring the health guidance from national park authorities and public-health experts.
Historically, hiking in Thailand blends physical effort with cultural and spiritual experiences, with many trails leading to temples and waterfalls. This makes injury prevention especially important: a well-prepared hiker protects not just themselves but the whole group, aligning with local wisdom that emphasizes shared journeys and safety.
Looking ahead, experts anticipate growing interest in injury-prevention guidance for seasoned hikers as well as families and older adults. Global trends show rising demand for trail-specific fitness programs and gear, a pattern that Thai ecotourism and outdoor clubs are starting to mirror.
If you’re planning a domestic trek, start a pre-hike fitness routine at least four to six weeks before your trip. Incorporate lateral and backward movements, agility work, and dedicated hamstring training to prepare for Thailand’s diverse trails and reduce the need for extended recovery periods. Local fitness centers and online programs often offer trail-focused classes that incorporate the exercises highlighted in this guide.
In short, to hike safely and enjoyably through the green season—whether you’re exploring misty northern hills, island forests, or local urban parks—begin now with these evidence-informed steps. For full movement instructions, rely on the complete 11-exercise guide from Backpacker, and consider pairing this approach with Thai stretching practices or Muay Thai-inspired mobility drills for a holistic fitness foundation. Happy hiking, and go with safety in mind.