Personal hiking physiotherapy exercises, weight calculation and avoiding bad knee problems

Just a few quick tips on how to get fit for an extended hike or trip into the woods, some recommendation on how to do some personal physiotherapy exercises the easy way to get ready and calculating for the best travel weight in your pack, just set the pack-weight in correlation to your body weight helps to get a good feeling what you can cope with, without getting overloaded or exhausted.
Take it together, and it will avoid the risk of getting a hikers knee by overdoing it.