As hiking gains momentum with the arrival of summer, both casual trekkers and serious adventurers are urged not to underestimate the risks of returning to the trails after a slow season. According to a new feature by Backpacker magazine, adopting a set of targeted strength and conditioning exercises now could not only boost your endurance and enjoyment this summer but also dramatically lower your risk of strains, sprains, and frustrating setbacks (read the full article here). With more Thais embracing hiking as part of an active lifestyle—reflected in the growing vibrancy of Bangkok’s outdoor fitness scene (source), for example—the message carries fresh relevance this rainy-to-dry season transition.
Every year, countless hikers start the season with enthusiasm but find themselves sidelined by potentially avoidable injuries. What many overlook is the shift in muscle use and balance required on rough, unpredictable trails, which differs from daily urban walking or gym routines. As Thailand’s terrain—ranging from Doi Inthanon’s steep ascents to the rocky foothills around Khao Yai—poses unique challenges, being physically unprepared can turn a dream trip into weeks of discomfort or even serious harm. A prospective cohort study published in Wilderness & Environmental Medicine analyzed over a thousand backpackers and pinpointed several clear risk factors for hiking injuries: carrying backpacks that are too heavy for your body weight, having a high body-mass index (BMI), and having a history of previous injuries. Notably, the bulk of hiking incidents involved soft tissue injuries like sprains, strains, and abrasions, often manageable with first aid but sometimes severe enough to require evacuation (read more).
Luckily, the latest exercise regimens aren’t just about bulking up—variety and functional training make all the difference. Backpacker’s editorial chief, Adam Roy, stresses that “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.” For instance, their recommended routines focus on movements that typical trail activities don’t always address, such as lateral step-ups and sideways movements, to shore up hip stabilizers and combat issues like IT band syndrome. Another highlighted drill, the “Tennis T Drill,” builds agility and reaction speed—factors crucial for dodging roots, rocks, and the occasional runaway monitor lizard.
Leg endurance and joint stability remain foundational for safe, enjoyable hiking. “Strengthening creaky knees and building up your hammies will not only help you go further with less fatigue, it will help ward off the kinds of lower-limb injuries that can lead to mandatory couch time,” said fitness coach Kelly Bastone in the Backpacker feature. Balancing quad and hamstring strength is particularly important since muscle imbalances can cause overuse injuries of the knee. Gym-free exercises like the stability ball leg curl, highlighted in the article, can be practiced at home—a boon for city dwellers without regular access to hills.
Backing up these recommendations, a wealth of medical research supports the efficacy of preseason conditioning. A review in the journal Sports Medicine underscores that sports-specific training—think lateral hops and core stability exercises—reduces both the frequency and severity of musculoskeletal injuries among recreational athletes (research summary). Likewise, Thai-specific studies, such as analysis of injuries in the “KU-CSC Virtual Run 2019” program, reveal that most exercise-induced injuries among participants occur in the ankle (30.1%), calves (24.7%), and lower back (7.1%), underscoring the universal need for lower-limb and core conditioning regardless of one’s starting fitness or experience (full study).
Expert advice for injury prevention universally emphasizes three points: (1) Don’t overestimate your readiness after a long break; (2) prioritize exercises that mimic real trail movements; and (3) balance strength, flexibility, and coordination in your routine. As REI’s outdoor school guides note, “Cross-training and stretching are both helpful ways to prevent muscle strain, and building core strength can help with balance, which can prevent falls and trips” (source). Using trekking poles, maintaining proper pack weight (aiming for less than 25–30% of your body weight), and careful attention to shoe selection can further reduce your odds of mishap. Incidentally, while the use of specialized gear like poles has been widely promoted, recent data from large-scale studies in the US indicate that overall, pack weight and BMI are much stronger predictors of injury risk than equipment choice (journal link).
What does this mean for Thai hikers? With the growing popularity of club walks and weekend trekking on the city’s greenways (Bangkok Hiking), incorporating functional strength and agility workouts—even if just a few times per week—is an affordable, accessible way to maximize your chances of a pain-free hiking season. Thailand’s hot and humid climate also demands extra vigilance about hydration and sun exposure—blister prevention and heat illness stay high on the list of planning essentials. Local health advocates encourage building up slowly, choosing the right footwear (as improper sandals and sneakers were cited as a cause of over 46% of exercise injuries among urban Thai walkers), and not skimping on warm-up routines.
Cultural attitudes in Thailand in the past may have favored “getting right to the trail” over meticulous preparation, but this is rapidly changing. With rising awareness about sports medicine and the influx of fitness trends from abroad, more young Thais view hiking not only as an adventure but as a holistic well-being practice—and are more eager to “ป้องกันไว้ดีกว่าแก้” (prevent rather than cure). As the country’s national parks and forest reserves become even more accessible, a mindset shift toward responsible, well-prepared hiking will help ensure that visitors young and old can enjoy their time in nature safely.
Looking ahead, as evidence grows around the specific benefits of preseason training, local hiking clubs and community gyms may incorporate structured “trail fitness” classes—similar to the “Six Weeks to Trail Fit” program cited by Backpacker—into their regular schedules. The continued rise of digital fitness platforms also means that hikers from Chiang Mai to Songkhla can access world-class training advice through their smartphones. And as more data is gathered about the unique needs or injury risks of Thai hikers, expect guidelines to become even more tailored to local realities: heat stress, terrain variability, and sometimes unpredictable monsoon weather.
For readers preparing to hit the trails, here are actionable expert-backed guidelines:
- Begin now with a balanced mix of strength, stability, and agility exercises at least two to three times a week. Include lateral and backward movements, not just forward walking or running.
- Gradually increase pack weight on training walks to avoid overloading your joints. Keep your trail backpack at or below 25% of your body weight.
- Pay special attention to shoes—choose options specifically designed for hiking, with good ankle support and traction suitable for slippery or rocky terrain.
- Incorporate core exercises and hamstring strengthening to address common weak points leading to injury.
- Warm up before any trek, cool down afterwards, and don’t neglect hydration and sunscreen—especially in Thailand’s climate.
- If you have a previous injury, consult with a health professional before hiking and consider additional supportive gear.
- Lastly, make sure you inform someone about your hiking plan and always carry basic first aid essentials.
By embracing these simple yet scientifically grounded routines, Thai hikers can look forward to a season packed with adventure, fitness gains, and—most importantly—safe returns from every trail.
Source citations:
- Backpacker: Hike Stronger This Summer With These 11 Exercises
- Factors Associated with Musculoskeletal Injuries While Hiking
- Strength Training For Hiking: Tips and Exercises
- REI: How to Prevent Common Hiking Injuries
- Exercise Injuries caused by walking - running accumulating distance
- Best Outdoor Fitness in Bangkok