The Number 1 Corrective Exercise Hikers Need [and why??]

Hang out for the number 1 stretch hikers need at the end. But first, I want you to understand WHY
This week I was invited onto the By Land Podcast with Emory Wanger. We had a really interesting conversation that covered foot and hip problems and why they are the root cause of common knee issues.
We discussed the difference between thru-hiking in Spain and Thru-hiking in Europe as well as some background on who I am and how I got here.
This is a little teaser video that I am posting to youtube next week to promote the podcast.
Podcast Link►: wavve.link/By-Land-Podcast
Emory's KZbin Channel ► / @emorybyland
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MUSIC
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[@AdamKlingenberger]

I started doing this a couple months ago. I actually stand and walk straighter and feel less pressure on my lower back. Highly recommend, it’s a really simple fix.

[@gregdean8720]

This stretch (at the end of the video) has been more effective than any other technique I have tried at reducing knee pain so I could run more!

[@_vidoza]

You should do a video about sustainability, eco friendly tips for the trail or any similar stuff, would be great!

[@ChaseMountains]

Get the links to the podcast here!: bit.ly/Podcast-Ep-131-chase

[@andrewpaisley]

Thanks Chase. You do a really good job of explaining the problem and giving a solution. So hard to visualize sometimes. I will be incorporating these into my routine. It’s interesting in the last year I have lost 50lbs and people who see me describe me as fit as I lift, stretch, and hike regularly and still I have found my posture deteriorating. It’s the opposite of what I expected. Sometimes it’s discouraging because I do a lot. Perhaps I need to work smarter.

[@ChaseMountains]

Hey man thanks for your comment. True. You don't have to change much, just adding some different moves and targeted stretches to your 'movement diet' Posture is hard because no one really rares about it. But there's a lot of good info out there if you google lower cross syndrome. Most people have it to some extent, and usually, it is coupled with upper cross syndrome which I already spoke about a bit here: kzbin.info/www/bejne/f4CzgWuYqd-Ai8k

[@ProBioMech]

Posture can also be affected by the muscles under and between the shoulder blades. Trying to pull your shoulder blades back and down can help pull your chest up as well. It can take a while to get the feel for it but once you do that it will make a huge difference to your upper posture while the stretches Chase has illustrated here work on the lower half. Just my 2 cents ;)

[@INatureExplorers]

Very useful for a trekker. Love it

[@siestadelsol]

Thanx for all this explanation, dude 🤝

[@skyblue-lb9kr]

Love! AGILITY is everything.........................xxx

[@francescadiana]

I loved this interview format! Hope to find more of it on your channel in the future. Nicely done with the video sequences too.

[@INatureExplorers]

Couldn't agree with you more

[@markdale8301]

Adding that to my daily movement 👍🏻

[@lyndalhill]

Now that i am in my late 40's I have noticed tightness or even stiffness that I never had before. Im going to change my program and start your routines to see if I can undo this old bent over feeling. Thanks Chase, I have never come across most of the stretches you're using. I broke many ribs five years ago and nothing has worked the same since.

[@Notharius1]

Tight Quads are one of the reasons for anterior pelvic tilt and tight lower back/lower back pain in the morning. This stretch is excellent solution for it. Also strengthening the glutes helps to solve the problem. Again, a really great video.

[@dominiqueanderson5313]

Awesome, helpful info as always! I had a hip flexor injury earlier this year, it was one of the most humbling experiences of my life so far. Taught me to pay attention to and appreciate my hip flexors 👌

[@ChaseMountains]

Very important muscle for anyone who walks hahah

[@jonabelledefensor]

good to know this!

[@DanielOutdoors]

I started to use that strech, i think it not only has to do with the sitting but clearly not wearing Zero drop shoes. It clearly helps. I litterally throw away all shoes that arent Zero drop now

[@mintymilkk]

I switched to altras for my multi-day hikes this year after previously using stability shoes with significant drop, and picked up a medial knee issue as a result (but only painful when cycling weirdly). I think the MCL is just inflamed as a result of having to suddenly deal with a change in knee tracking like that, and the way a flexed knee (like in cycling) pulls on the ligament probably irritates it. I think long term I'll be better off as my muscles re-learn to track the knee properly, but for now I'm avoiding them and switching over gradually, as well as doing glute activation/strengthening exercises of course. The original problem I had that made me use stability in the first place was ITBS so go figure. I've been watching your videos lately to try to help me figure all this stuff out

[@ChaseMountains]

The knees are often where the pain manifests, yet it is rarely the problem. The barefoot transition is long and arduous for many, and its easy to give up. I think Altras are a good choice for you. I recommend checking out 'the foot collective' for more info. I have a video coming soon-ish on transitioning to barefoot, it's been highly requested. Keep up the problem solving!

[@Esundevil]

@@ChaseMountains I just started road running. I ordinarily am barefoot most of the day and back pack with altas. My ankles overpronated in my neutral running shoes (NB foam 1080s) and a trainer switched me to a highly supported Hoka Gaviota because of knee pain. I’ve been working on hip tilt for a year, but not aggressively. Was this the correct change or not?

[@DeepSkyro]

Hi Chase, I just want to share something. So, I went into 3 day hike in fairly flat area (Harz area in Germany) and for the first time I experienced a few new injuries. Firstly, the hips, exactly the area you said we need to stretch, hurt. This muscle almost never hurt me before. Off-course, other parts of the legs also hurt. I went on mountains and did multi day hikes before, but as much pain as now, during the hike, I have not experienced. Given the effort was not as big, I did not understand why. Secondly, a problem in my sole. Both feet had this issue, but my right foot more than the left (on my left, maybe I tried to protect it more because of a recent spider bite). Above the main finger, the whole area, tendons or whatever is there, but also under it, started to hurt from my second day on. Even one week latter, I am still left with some pain. I suspect this had to do with my shoes, which were running shoes but lots of cushion on heal - first time wearing them on long distances.

[@matthewcowell]

This would explain why my quads and calves are strong, but glutes and hamstring are weak and tight.

[@Trinodia]

Just tried this now. Felt great and i can feel my hips telling me i stretched something ;) but i wonder if i am doing it correct. I could feel it all the way down on the thigh, on the front and more on the outside of the thigh that i stretched. Does that sound like i hit the right muscle?

[@jrclark2479]

Super helpful! How are you feeling??

[@ChaseMountains]

I'm feeling great! I would say that I'm back to normal. Not training as much as usual, just kinda taking it easy. Thanks for asking 🥰

[@jrclark2479]

@@ChaseMountains Right on! Glad to hear it.

[@jkeiffer]

My hip flexors don't seem that tight, but I do seem to have anterior pelvic tilt going on. Are these related? I noticed that when I hike I feel more beat up, unless I continuously tuck my tailbone under. This is a new experience and hard to do consistently, but seems to help. I don't have back issues, but I sometimes have problems with my right hip especially.

[@protectpersevere2030]

“Sitting is the new smoking”.

[@philippatidd6745]

Saw you're wearing the Skinners, I'm curious what you think of them? Kinda funny that they look like socks.

[@sven1947]

Hi, I hope you are feeling better, I am going to start my Gr11/HRP trip next week, I hope you can start your trip too, maybe we run into eachother :) Peace and love!

[@bimblingbackpacker7379]

Hi there , love watching your videos. I have got much fitter in the last year doing much hiking and wild camping. I work roughly 40 hours a week 12 hours a time on my feet as a chef. I have sciatica on my right hand side when it hits and sometimes hip displacing on my left side. Either of these happen more if I sit wrong in a low down chair or took a slip on the floor at work. Hiking seems to be fine and a back pack keeps my shoulders back thinking about posture and walking in a straight line. My job requires me to bend , carry twist in small spaces so it’s bad. What would you suggest I should do do strengthen my weak points? Yoga Polaris, I don’t mind paying to get this right. It is more when I sit it goes bad . Thankyou

[@bimblingbackpacker7379]

Pilates, sorry

[@ojibwayinca8487]

Is there a place to ask you a question where I can get an answer other than the in comments section?

[@ChaseMountains]

Actually there is! discord.gg/5qtme2n6

[@Justshredman]

This seems more on the lines of mountain physical therapy lol