Cromwell Physio Tips: Train Smarter for Hiking in New Zealand

New Zealand’s incredible hiking trails — from the stunning Routeburn Track to the rugged peaks of Wanaka and Queenstown — it’s one of the main reasons we love living in this beautiful country. Whether you’re heading out for a half-day walk or tackling a multi-day tramp, preparation matters. As a physiotherapist based here in Cromwell, I see a lot of hikers dealing with avoidable injuries that come down to one thing: lack of specific training.

So how do you train smarter, not just harder, for hiking? Here are my top physio-backed tips to help you get the most out of your hikes — pain-free and injury-free.

1. Don’t Just Walk — Strength Train

Hiking isn't just walking — it's repeated uphill and downhill movements, often with a loaded pack, over uneven terrain. That requires strong glutes, quads, hamstrings, and calves, as well as good core stability.

✅ Add in step-ups, squats, lunges, and deadlifts to your weekly training.
✅ Don’t forget single-leg work — like split squats or single-leg bridges — to improve balance and control.

A well-rounded strength and conditioning program can reduce strain on joints, improve endurance, and prevent overuse injuries — especially in the knees and hips.

2. Train for the Descents

Many people train for the climb but forget about the downhill — which is actually where most injuries and soreness occur. Eccentric strength (muscles lengthening under load) is key for downhill control.

✅ Practice slow step-downs and controlled descents from low boxes.
✅ Include calf and quad eccentric loading exercises in your routine.

This builds the resilience needed for long, steep descents without flaring up knees or ankles.

3. Build Load Gradually

One of the biggest mistakes I see? Doing too much, too soon.

Just like you wouldn't run a marathon without training, hiking longer distances or carrying heavy packs without building up to it can overload your joints, tendons, and muscles.

✅ Start with shorter, local walks and gradually add distance, elevation, and pack weight.
✅ Allow for rest and recovery, especially after longer hikes.

4. Don’t Ignore Niggles

That mild ache in your knee or ankle might seem harmless now, but over time it can become a persistent injury that limits your ability to get outdoors.

✅ Early physio assessment and tailored rehab can prevent long-term issues.
✅ At Move With Us in Cromwell, I work with hikers of all levels to manage overuse injuries, tendon pain, ITB syndrome, and low back discomfort — all common in hiking.

5. Mobility and Recovery Matter

Tight hips, calves, and back muscles can impact your stride and increase your risk of injury.

✅ Add in hip mobility drills, calf stretches, foam rolling, and core stability exercises.
✅ Pilates is also a fantastic way to build mobility, control, and breath awareness for endurance hiking.

We offer Mat and Reformer Pilates in Cromwell, tailored to support outdoor lifestyles like yours.

Get Support from a Local Cromwell Physio

Based in Cromwell, I understand the physical demands of hiking in Central Otago and beyond. If you're preparing for a hiking trip — whether it’s the Milford Track or your next Ben Lomond summit — I’d love to help you train smarter, reduce injury risk, and feel confident on the trail.

👉 Book a physiotherapy appointment or join one of our strength or Pilates sessions at Move With Us.

Let’s work together so your next adventure is your strongest yet.

— Ally,
Physiotherapist & Founder, Move With Us Physio & Pilates