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Weak in the Knees

I recently went on a seven-day 100 mile hike. My knees where killing me on the down hills. What exercise can I do to prevent this from happen?

Question:

I recently went on a seven-day 100 mile hike. My knees where killing me on the down hills. What exercise can I do to prevent this from happen?

Submitted by - Vincenzo - Southold, NY

Answer:

As long as you understand I’m making long-distance guesses, here they are: Do your knees ever get achy if you sit, as in a chair, for a long time? And do you ever feel a pop when you are hiking downhill? These are signs you have a problem with the stuff that folds when you bend your knee and it is often corrected by exercises that stretch and strengthen the muscles around the knee.

Even you are not experiencing those specific signs and symptoms, I suggest plenty of gentle but often stretching of your hamstrings, and leg extensions and other light weight training specifically aimed at your knee area. You would probably also benefit from hip abduction exercises. When you have strong muscles that support your knees, knee pain often goes away.

1 Comment

  1. Frank McCartney

    You may want to check out the gait guys on youtube and cyclingphysio.com … I would focus on your ankle rocker mobility, along with your glute strength. Both the gait guys and the gentleman who runs the cyclingphysio site offer great exercises to address and strengthen your stabilizing muscles to ensure that everything is tracking properly. Good Luck I feel your pain I love going up and hate coming down.

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