Hiking Exercises: Cure Outer-Knee Pain

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

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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).

See our essential exercises and tips to tackle the most miles possible.

Illustrations by Bryon Thompson