Preventing Knee Pain or Injury When Hiking

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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.

Other tips to prevent knee pain: use trekking poles, get a good pair of hiking boots with a thick sole (not your everyday NIKE sneakers), and increase the intensity of your hikes slowly over time.

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