{"id":178,"date":"2019-09-18T03:34:15","date_gmt":"2019-09-18T03:34:15","guid":{"rendered":"https:\/\/hikeauthority.com\/?p=178"},"modified":"2023-04-03T19:31:35","modified_gmt":"2023-04-03T19:31:35","slug":"how-to-strengthen-knees-for-hiking","status":"publish","type":"post","link":"https:\/\/hikeauthority.com\/how-to-strengthen-knees-for-hiking\/","title":{"rendered":"How To Strengthen Knees For Hiking (Without The Gym)"},"content":{"rendered":"

Build Knee Strength For Hiking<\/strong><\/h2>\n

You probably read our post on hiking with knee pain<\/a>. If you're new, it may have startled you, begging the question \"how do I strengthen my knees for hiking?\".<\/p>\n

Fear not. We created a guide to help you build knee strength, endurance, and muscle. This article should be used as a guide and not as the \"ten commandments\" for building knee strength.<\/p>\n

Always make sure you're physically capable of doing these exercises. Be smart; don't risk injury if you don't have to.<\/p>\n

NOTE: This article should NOT be viewed as medical advice \u2014 it's meant to be used as a guide to help fellow hikers. Always speak to a doctor if you are suffering from or worried about suffering from physical injuries.<\/strong><\/p>\n

Exercises For Hiking Knee Strength<\/strong><\/h2>\n

The exercises in this guide will help build your overall leg and core muscles but they put special emphasis on articulation, fluidity, and functional muscle. After all, there's nothing worse than being on a hike with stiff quads or tight hamstrings. We want to be able to move freely yet still feel solidified in our activity.<\/p>\n

Keep in mind: we want to build knee strength and endurance. This doesn't mean putting extra stress on the knees like you would with muscle-based exercises. The knee is supported by several muscles in your leg<\/a>. We'll work the muscles around the knee that help with support.<\/span><\/strong><\/em><\/p>\n

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Straight Leg Raises<\/strong><\/h3>\n

Straight leg raises are a great, easy way to strengthen your legs, knees, and improve fluidity in your joints. This exercise helps build strength in your quadriceps and put very little stress on your knees. The exercise is fairly simple to accomplish:<\/p>\n

    \n
  • Lie down on your back<\/li>\n
  • Bend your non-operative leg so your foot is flat on the surface for support<\/li>\n
  • Keeping your operative knee straight, tighten your thigh muscle<\/li>\n
  • Slowly raise your leg up off the surface working toward a height that is in line with your non-operative leg<\/li>\n
  • Hold for five seconds then slowly lower your leg back to the surface then relax<\/li>\n
  • Don't hold your breath while doing this exercise<\/li>\n<\/ul>\n