---
title: "#25 How to prepare for a trek – the view of a physiotherapist and coach – Ondřej Prudil"
description: "In this interview you'll learn how to prevent injuries, how to properly take care of your body out on the trail, and how to look after it once you're back."
canonical_url: "https://gramino.com/blog/how-to-prepare-for-a-trek-ondrej-prudil"
last_updated: "2024-03-18"
---

# #25 How to prepare for a trek – the view of a physiotherapist and coach – Ondřej Prudil

Authors: David Czempka

Date: 2024-03-18

In this interview you'll learn how to prevent injuries, how to properly take care of your body out on the trail, and how to look after it once you're back.

Nobody planning to head out on any long trek 🏔️👣 should miss this episode. In it, we talk about physical preparation and training before treks and long-distance trails, how to prevent injuries, how to properly take care of your body right out on the trail, and how to look after it once you're back.

The guest of this podcast episode is physiotherapist and coach Ondřej Prudil, who in his professional practice works not only with the general public but also with professional athletes.

In the podcast, you'll learn plenty of practical information, tips, and specific exercises 🏋🏻‍♂️. Part of the conversation is also devoted to the causes of some common injuries on the trail, how to prevent them, and what to do once they happen.

Tune in 🎧 to this information-packed episode with Ondra and get ready for your next trek. If you don't want to miss future episodes, be sure to follow our podcast on your favorite platform.

## **Where can you listen to us?**

- [YouTube](https://youtu.be/iXPpuTE-zYk?si=lxpVMxjVFS5rC-h-)
- [Spotify](https://open.spotify.com/episode/6lRWkRf685mdtfYnTvx8OD?si=83134967566d498a)
- [Apple Podcasts](https://podcasts.apple.com/cz/podcast/25-jak-se-p%C5%99ipravit-na-trek-z-pohledu-fyzioterapeuta/id1612950422?i=1000649687214)

[Video](https://www.youtube.com/watch?v=iXPpuTE-zYk)

## **Guest: Ondřej Prudil – physiotherapist and coach**

- [Website](https://fyziokriticky.cz/)
- [Instagram](https://www.instagram.com/fyzio_kriticky)

## **Chapters**

- [00:00](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=0s) – Intro
- [00:42](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=42s) – What does physiotherapy focus on?
- [02:33](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=153s) – Ondra's specialization
- [06:24](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=384s) – Physiotherapy in preparing for long-distance treks
- [07:48](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=468s) – Mobilization techniques
- [08:26](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=506s) – Training for long-distance treks (walking, strength training)
- [13:06](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=786s) – How important is good posture?
- [16:56](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=1016s) – What to focus on before a long-distance trail
- [18:00](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=1080s) – The key factors in developing injury or pain
- [18:41](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=1121s) – Nutrition on the trail
- [20:00](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=1200s) – Gain weight before a long-distance trek?
- [20:34](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=1234s) – Examples of exercises when training for treks
- [23:52](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=1432s) – When to start training?
- [25:02](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=1502s) – Shoes for a long-distance trail
- [30:06](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=1806s) – How to take care of your body on a trek
- [35:00](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=2100s) – What's the point of stretching?
- [36:26](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=2186s) – Muscle massage
- [38:24](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=2304s) – Why use trekking poles
- [39:22](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=2362s) – Kinesio taping vs. rigid taping vs. braces
- [46:41](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=2801s) – Icing
- [48:02](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=2882s) – Pain-relief techniques for plantar fasciitis and heel spurs
- [51:14](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=3074s) – Shoe insoles
- [53:01](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=3181s) – Other body recovery techniques
- [55:29](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=3329s) – Dietary supplements
- [58:54](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=3534s) – "Zero" rest days
- [1:00:56](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=3656s) – Problems after a long-distance trail
- [1:04:05](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=3845s) – Muscle cramps
- [1:08:05](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=4085s) – Stress fractures
- [1:12:23](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=4343s) – Inflammation and pain at tendon insertions
- [1:15:34](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=4534s) – Final advice and tips
- [1:16:35](https://www.youtube.com/watch?v=iXPpuTE-zYk&t=4595s) – Wrap-up

This post is also available as [HTML](/blog/how-to-prepare-for-a-trek-ondrej-prudil).

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