Backpacker - - CHEAT SHEET -

This fi­brous tis­sue con­nect­ing the hips and knees is prone to trip-end­ing overuse in­juries.

» Stretch it. Lie on your back. Raise one leg up. Let it fall across your body (keep­ing it straight) un­til you feel it. Hold for 30 sec­onds. Switch legs.

» Al­le­vi­ate it. Use trekking poles to ab­sorb im­pact, re­duc­ing leg strain.

» Strengthen it. For a com­plete train­ing pro­gram de­signed for long-trail fit­ness, check out our Thru-Hik­ing 101 course at backpacker.com/thruhik­ing.

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