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3 Tips to Prevent Hiker’s Knee

I’m Back from the mountains and here’s my advice…

Leaf Peeping season here in New England is upon us! Quicker than ever but before you drive out to the White Mountains or Acadia or even your local reserve heres some tips that could save you some unwelcome pain.

Downhill hiking is tough on your legs, toes, and especially knees. On the downhill segment of a hike, your body is holding its own weight back, plus whatever you have in your backpack, to avoid falling. This repeated pressure can lead to injury. Scrambling over rocks and uneven surfaces can also strain joints. The best prevention is to exercise in advance of the hike to build your body’s strength for the task. Exercise during the week to build up your quadriceps, calves, and hamstrings.

For low impact prep try brisk walking, either outside or on a treadmill or riding a bike can also prepare you for the tension build up.

Below have links to our YouTube videos on these exercises!

Try exercises with Ankle Weight Exercises

Start small—5 pounds is a good goal if you haven’t done this workout before. Lie on your back with one leg bent. Slowly lift the other leg keeping your knee slightly flexed. Repeat with the other leg. To work your hamstrings, stand and lift one weighted leg behind you until it is at a 90-degree angle. Hold for a few seconds and lower to the floor slowly. Repeat on the other side.

Incline Glute Bridges

Plan so time for a back warmup up like this Thoracic outlet and Bird Dog


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