Hiking is an excellent way of getting outside and exercising. With the many trails available in the NY Metro area, it's an activity that can be accessible to many. However, this activity does require a great deal of lower body strength to avoid injury and inflammation of the knee. Here are three exercises to strengthen the glutes to prevent knee pain with hiking.
Single Leg 3 Way Toe Tap
Sitting back into the standing hip,
- reach the opposite toe forward
- then to the side
- then backward
bringing the toe back to the starting position between each movement.
Be sure to have 100% of your weight into the standing leg throughout the movement.
3 sets of 10-12 for each side.
Step Up
Hinge slightly at the hips and push straight through the step with the back of you legs standing tall at the top.
3 sets of 10-12 for each side.
Lateral Step Down
Sitting back into the hip that is on the step, reach the opposite heel to the ground. Be sure to keep your hips even throughout the motion.
3 sets of 10-12 for each side.
One Comment on “Preventing Knee Pain or Injury When Hiking”
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