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.
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