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We Help Hikers Avoid Injuries Through Fitness Training To Complete The Hike Of Their Dreams

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trailside_fitness

Certified Personal Trainer
Licensed Physical Therapist Assistant
Movement & Mobility Specialist
PCT Class Of 2018 "Flick"
Seattle, WA

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Do your knees hurt during or after a hike?
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Read what you can do to help in my knee pain post linked in the bio. This post is packed with info to help you manage this common problem!
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021 #kneepain #knee

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How about that noon last night!
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Enjoy your weekend adventures!
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Don't forget to download my free guide to self care for hikers, linked in the bio or on the website. It will help you keep the aches and pains under control!
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021

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Have you downloaded your FREE copy yet?
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Head to the link in my bio to get yours! If you are a hiker this ebook will be a valuable tool in your self care arsenal!
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021 #selfcare

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THROWBACK Thursday!
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Our last day on the PCT in 2018, near Woody Pass. We were delighted to have the end in sight after an incredible adventure!
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Are you planning a section or thru hike next year? I will be releasing a training program later this month that is made just for you! Follow along and stayed tuned for details!
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Let's make sure your ready for your adventure!
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021 #training #adventureiscalling

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Do you overpronate?
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Overpronation is caused by the foot over flattening with weight bearing. This can cause lots of aches and pains for the ankles, knees, and hips!
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Head to the "Overpronation And Hiking" post linked in the bio to learn what you can do to help fix this!
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Image one is a typical hiker shoe. Note how the arch is flattened out, that's no good!
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Swipe to see a much more supported arch in image two. The arch is restored and resolved lower leg pain for this hiker.
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #hiker #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021 #flatfeet

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Are you planning a section hike or thru hike next year?
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Head on over to our website to find tons of info on training, recovery and hiker wellness to keep you on the trail for your adventures!
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#nature #adventure #wanderlust #outdoors #camping #hiking #mountains #gooutside #adventureseeker #goexplore #larch #adventureislife #choosemountains #pct2021 #at2021 #cdt2021 #jmt2021 #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #atc #pct2020 #at2020 #cdt2020

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How'd the weekend adventures go for you?
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Larch Madness has begun in Washington and the @northcascadesnps were on point!
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If you're having any aches and pains after your day on the trail, I've got you covered! Pick up a FREE copy of my "Self Care Guide For Hikers" linked in the bio.
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#nature #adventure #wanderlust #outdoors #washingtontrails #hiking #mountains #gooutside #larches #adventureseeker #northcascadesnationalpark #washingtonstate #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #atc #pct2021 #at2021 #cdt2021

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Dealing with IT band pain?
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Tensor Fascia Latae (TFL) is probably going to be tight, which will place strain on the IT band. That strain compresses tissues and that is what often leads pain. It's a great place to start looking for relief!
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Grab a ball and roll TFL out to start looking for relief. It'll probably be tender, so go easy!
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Find many other tips and techniques in my "Self Care Guide For Hikers" linked in the bio. Oh yeah, IT'S FREE!
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#nature #adventure #continentaldividetrail #outdoors #camping #hiking #mountains #appalachiantrail #womenwhohike #pacificcresttrail #choosemountains #pct2021 #at2021 #cdt2021 #jmt2021 #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #atc #pct2020 #at2020 #cdt2020 #selfcare #itband

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Have you gotten your copy yet?!
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I'll teach you how to massage those tight muscles and stretch out what needs it in this FREE ebook!
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Use a trekking pole, @rawlogy ball, or river rock you can easily manage common aches and pains while hiking. This ebook will be super useful as your hike (and training) unfold!
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Find a link in my bio to get your copy!
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#nature #adventure #wanderlust #outdoors #camping #hiking #mountains #gooutside #getoutdoors #adventureseeker #goexplore #womenwhohike #adventureislife #choosemountains #pct2019 #at2019 #cdt2019 #jmt2019 #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #atc #pct2020 #at2020 #cdt2020

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THROWBACK THURSDAY!
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Riding out a thunderstorm on Pinchot Pass last year while hiking the on PCT.
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Cloud to cloud lighting and intense booming thunder surrounded us for hours. We waited until the frequency dropped to every 15 minutes and boogied over the pass.
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The last photo is us relived to be over that pass. Our reward? Sideways rain for 10-15 minutes, then clear skies. Repeated over and over and over. Such intensity and power followed by incredible calm.
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It's days like these that are the most memorable!
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#nature #adventure #wanderlust #outdoors #camping #hiking #mountains #gooutside #getoutdoors #adventureseeker #goexplore #womenwhohike #adventureislife #choosemountains #jmt2018 #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pct2018 #weather #thunderstorm #mustachegameonpoint

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You finished your hike! Now what?!
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THIS WILL HELP WITH POST TRAIL DEPRESSION! Eat fermented foods! Nearly 90% of Serotonin is made in the gut, that's the happy hormone. Things like sauerkraut, kimchi, yogurt, kombucha are awesome foods to help restore the gut bacteria. A probiotic pill is also an easy way to rebuild the healthy gut levels. You need this after eating a hiker diet for months!
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Keep exercising! There's going to be a big drop off in endorphins since you're not exercising for 10+ hours a day. That's going to effect your mood! Make it something easy that you enjoy. Skip the big weights and long runs. The idea here is light/moderate effort; you are recovering after all!
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You might think you'd be set for running big miles after all that hiking. The reality is, you're probably not. Running use the same muscles as hiking but they are not being asked to work the same way. The bottom line is, take that return to sport slow & easy!
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Focus on eating tons of fruits and vegetables to help restore your depleted body! I like to make green shakes best. Super easy and effective!
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#nature #adventure #wanderlust #outdoors #camping #hiking #mountains #gooutside #getoutdoors #adventureseeker #goexplore #womenwhohike #adventureislife #choosemountains #pct2019 #at2019 #cdt2019 #jmt2019 #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #atc #pct2020 #at2020 #cdt2020 #posttraildepression

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Check out my ultimate guide for managing aches and pains while hiking! FOR FREE!
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This eBook offers 80 pages full of massage techniques using a ball, trekking pole, or a rock.
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There's anatomy charts, massage techniques and stretches to help you be successful and stay on the trail!
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Grab a copy today, link is in the bio!
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#nature #adventure #optoutside #outdoors #camping #hiking #mountains #gooutside #getoutdoors #goexplore #womenwhohike #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #atc #pacificcresttrail #selfcare #musclerecovery #mobility

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Do you have an on trail recovery plan for aches and pains? Just in case you are wondering, "Vitamin I" is NOT a plan!
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Head to the link in my bio, click "Free Download" and you will receive my "Hiker Self Care Guide" ebook in your inbox!
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I give you trail friendly massage techniques and stretches to cover common hiker aches and pains. I cover everything from the feet to the head!
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#nature #adventure #wanderlust #outdoors #camping #hiking #mountains #gooutside #getoutdoors #adventureseeker #goexplore #womenwhohike #adventureislife #choosemountains #pct2019 #at2019 #cdt2019 #jmt2019 #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #atc #pct2020 #at2020 #cdt2020 #selfcare

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➡️FREE DOWNLOAD! Link in Bio⬅️
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Preparing for my Pacific Crest Trail Hike in 2018, I knew the importance of training and self care but I didn’t know how impactful they would end up being.
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My wife, Sarah, and I were not immune to aches and pains. Sarah managed a cranky tendon on her lower leg for many miles as we walked toward Canada. Nightly, she would massage and stretch and eventually her pains subsided, never to return.
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I found myself with a tight and fiery right calf for a couple of weeks. It came on suddenly and lingered, instilling fear in me daily that it may end my (our) hike.
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I kept up with the deep calf massage (pg 20) daily. Carefully pressing my left shin into my right calf working out the knots I found. Over time, the knots were fewer and the discomfort disappeared and never came back.
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If left unchecked, those aches and pains may have lead to bigger problems. Problems that forced us to take more drastic measures and jeopardize our dream hike years in the making.
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Aches and pains come and go during a hike and knowing how to manage them is key. Knowledge is power and I value actionable information.
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That brings us to this guide.
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I teach you simple and trail friendly ways to manage common aches and pains while hiking. You’ll use what’s handy: a trekking pole, cork ball, river rock, stick, or water bottle.
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I hope this guide keeps you exploring and finding adventure!
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#nature #adventure #wanderlust #outdoors #camping #hiking #mountains #gooutside #getoutdoors #adventureseeker #goexplore #womenwhohike #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #atc #pct2021 #at2021 #cdt2021 #selfcare

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IT'S HERE!!
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Grab your copy of "Self Care Guide For Hikers" by clicking the link in the bio and going to "Free Download". 👍
I'm really proud of this ebook and I think you'll really like it!
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Learn to manage common aches and pains using a @rawlogy ball, trekking pole or a smooth river rock!
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#nature #adventure #wanderlust #outdoors #camping #hiking #mountains #gooutside #getoutdoors #adventureseeker #goexplore #womenwhohike #adventureislife #choosemountains #pct2019 #at2019 #cdt2019 #jmt2019 #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #atc #pct2020 #at2020 #cdt2020

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🔜Early next week, I'll be sending out my latest eBook the "Self Care Guide For Hikers" to my email list!
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This eBook shows you how to massage tight and sore muscles using a rock, trekking pole, or ball! It's meant to be trail friendly and covers the feet up to the head. Use this eBook to stay on top of your recovery!
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Do you want a FREE copy? Just head to the "Free Download" tab linked in my bio to join the email list.
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This will be available for a LIMITED TIME ONLY, so hop on it!!
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#nature #adventure #wanderlust #outdoors #camping #hiking #mountains #gooutside #getoutdoors #adventureseeker #goexplore #womenwhohike #recovery #choosemountains #selfcare #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #atc #pct2020 #at2020 #cdt2020 #ebook

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A quick hike up Granite Mountain this morning! I promise there's a fire tower in the fog!
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#nature #adventure #wanderlust #outdoors #camping #hiking #mountains #gooutside #getoutdoors #adventureseeker #goexplore #womenwhohike #adventureislife #choosemountains #trailsidefitness #thruhiker #sectionhiker #backpacking #pnwonderland #pnwhiking #fallhike

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We're making progress on the self care ebook for hikers!
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I counted over 40 tips and techniques that are coming your way soon! Use a trekking pole, rock, or ball to deal with common hiker niggles.
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I think you're really going to dig this ebook! It covers everything from your feet to your neck and designed to be trail friendly!
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#nature #adventure #wanderlust #outdoors #camping #hiking #mountains #gooutside #getoutdoors #adventureseeker #goexplore #womenwhohike #adventureislife #choosemountains #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #atc #pct2020 #at2020 #cdt2020 #selfcare #recovery #massage

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A sneak peek at our latest ebook! It's not ready just yet, but soon!
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If you're looking for a self care guide to keep you moving down the trail, I've got you covered! I am covering everything from your feet up to your neck!
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Best of all, use what's handy: a rock, trekking pole, or a @rawlogy cork ball. No excuses to skip on trail recovery!
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#nature #adventure #wanderlust #outdoors #camping #hiking #mountains #gooutside #getoutdoors #adventureseeker #goexplore #womenwhohike #adventureislife #choosemountains #recovery #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #atc #pct2020 #at2020 #cdt2020 #selfcare

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Planning a long distance hike in 2020?
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It's never too early to start thinking about (and start!) training! You can read my thoughts on training by checking the link in the bio!
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You can also grab our FREE download which offers a no gym training plan and our popular track lunge program! (Also linked in the bio).
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#nature #adventure #wanderlust #outdoors #camping #hiking #mountains #gooutside #getoutdoors #adventureseeker #goexplore #womenwhohike #adventureislife #choosemountains #trailsidefitness #thruhiker #training #sectionhiker #backpacking #pcta #atc #pct2020 #at2020 #cdt2020

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Top Posts

Hip Pain For Hikers and How to Fix It
Shoulder Pain While Hiking? Learn Why And How To Fix It!
Knee Pain For Hikers & How To Fix It
Overprontation and Hiking
An Overview Of Tendonitis For Hikers
Foot Numbness During A Thru Hike
Hiking With Sciatica
Sore Knees Hiking Down Hills? Learn How To Fix It!

Tag: Injury

Self Care Guide For Hikers – FREE Ebook

Free Downloads, Uncategorized

Self Care Guide For Hikers – FREE Ebook

Grab your FREE copy here: Self Care Guide For Hikers Knowledge is power Preparing for my Pacific Crest Trail Hike in … Continue reading Self Care Guide For Hikers – FREE Ebook

Free Training Program For Hikers

Free Downloads, Workouts

Free Training Program For Hikers

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Posterior Tibialis Tendonitis

Common Aches and Pains, Uncategorized

Posterior Tibialis Tendonitis

Posterior Tibialis Tendonitis The posterior tibialis can be a real pain while hiking! It’s not a big muscle in terms … Continue reading Posterior Tibialis Tendonitis

Common Aches and Pains, Uncategorized

Shin Splints

Shin Splints and How to Manage Them Shin Splints are also known as Medial Tibia Stress Syndrome. The tibia, (shin … Continue reading Shin Splints

A Note To Aspiring Long Distance Hikers

A Note To Aspiring Long Distance Hikers

A note to aspiring long distance hikers: I’m here as a guide to help you be successful in your thru-hike. … Continue reading A Note To Aspiring Long Distance Hikers

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