Strengthen and Stretch Quads to Ease Hiking Knee Pain


Quad weakness and tightness contribute to hiking knee pain. Without the support of the quadriceps controlling knee motion, especially when going downhill, the stress moves to the non-contractile structures such as the quadriceps or patellar tendons, and the illiotibial (IT) band. Try this exercise sequence (mastering one at 3 sets of 10-15 reps before progressing to the other) to train and lengthen the quads.


Straight Leg Raise

Dynamic Runners Stretch

Bicyclist Squat

Spanish Squat

Resistance Band Quad Extension

Bulgarian Split Squat



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