Want To Prevent Injuries? Read This

By Di Westaway | Chief Adventure Chick at Wild Women On Top 

As we mature and our values and priorities change, so must our approach to fitness. While we’re young, we can easily scamper up a mountain or smash out a workout without much training. Our bodies repair quickly, and we don’t have to worry too much about our health. But as we get into our forties and fifties, our bodies don’t repair as easily as they used to. If you’re active, injuries happen more often and hang around longer.

Here are our recommendations for avoiding injuries and healing them if they do happen, so you can focus on leading a life you love!

Listen to your body

Listen to your body and if something really hurts, don’t do it. If pain or discomfort persists for more than a few days, consult a health professional. Remember this is your body, so you must listen to your bodies warning signs and seek the best advice.

Ease in gently

Make sure you ease into your Trek Training program and build up gradually. Take note of the rate of percieved exertion guidelines and ensure you stay in your training zone of 65% to 85% of your maximum in each session. Add additional kilometres and weight to your pack as you get fitter and stronger, or you will overstress the joints and put undue pressure on the body.

Every step, every step

Concentrate on “every step, every step.” The most common injury in Trek Training is a sprained ankle, which is often caused by a momentary lapse in concentration. The older you are the less elastic your ligaments and tendons are, so concentration is paramount to avoid injury.

Cool down

A cool down is recommended to prevent the blood from pooling in the extremities after a high-intensity workout. Reduce your speed toward the end of your trek and keep moving into your core and stretching routine. This will help your heart rate gradually return to resting, prevent dizziness and assist in removing lactic acid from the blood. 


By stretching your muscles and tendons when they’re warm, they are more elastic and less prone to tearing. By increasing your flexibility, your body will be able to respond to sudden dynamic movements caused by a trip, a leap or an extreme stretch to negotiate a hazard or rock challenge.


To ensure your body remains in balance, it’s a great idea to include yoga in your weekly exercise routine. Yoga is a mind, body, spirit experience which is amazing for strength and flexibility.  


Pilates is a great way to build a strength, particularly in your core and stabilising muscles. When you first start out, it’s a good idea to find a small class where you’ll get individual assistance to learn the basics. A strong core and legs will assist you in carrying a pack safely.

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