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Backpacker Magazine – November 2010

Hiking Exercises: Cure Outer-Knee Pain

Nothing's worse on the trail than knee pain. Prevent and cure it with this exercise.

by: Kristin Bjornsen, Illustrations by Bryon Thompson

Cure outer knee pain with this exercise.
Cure outer knee pain with this exercise.

This common affliction often results from a tight, irritated iliotibial (IT) band, which runs along the thigh.

The stretch After warming up, slide the right leg behind the left; bend left at the waist. Hold for 20 seconds three times on each side. Also, build the glutes to promote proper hip alignment (try one-legged squats).

>>BECOME A MILEAGE MONSTER
See our essential exercises and tips to tackle the most miles possible.


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READERS COMMENTS

coop
May 07, 2011

Do you know anything to get rid of quadraceps tendinitis? Doesnt bother me on the uphills but going downhill and skiing is very painful.

Lastonthebus
Apr 03, 2011

I was given this exercise while thru-hiking the AT and it totally cured my knee pain.

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