3 Beginner Knee Strength Exercises for Hikers, Skiers & Climbers [No Equipment]
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- Опубликовано: 27 июл 2024
- I share 3 of my favourite exercises for strengthening the knees! These require no equipment so you can do them at home or out in nature! All these moves are taken from my training program Mountain Proof Knees which you can check out here: ► bit.ly/MPK-program
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check out Mountain Proof Knees here: ► bit.ly/MPK-program
Chase, does your Mountain Proof Knee app purchase come with a limited 6 month access?
@@briancswartz6411 we are working on the PDF so you can keep it forever but app access yep, 6 months, but we also have some super affordable extension options if you want to revisit it on the app for a longer period. :)
@@ChaseMountains Thanks! When do expect to have the PDF version ready?
@@briancswartz6411 before anyone finished the program in the app. A few weeks from now
@@ChaseMountains Check out Kneesovertoesguy on here; lots of the same ideas, great minds & all. You’re approach to body care while hiking is unique & you’re presentation is very approachable.
I absolutely benefited from your advice after having a total knee replacement surgery 5 months ago and was recovering slowly but your advice has accelerated my progress and at 75 I will be able to hike the AT again.
I messed up my knee while skiing last year. got super depressed cause I thought I 'd never be able to ski again. barely could walk. now one year later I'm about to hike my first mountain again and I m looking forward to ride it down in a year again. keep on pushing people.
Hey bro, how was your knee eventually?
I love how different these exercises are from normal workouts, and also how bad I am at them. Shows me I need to stay humble and work hard to progress.
Preparing to go on my first (short) day hike in a couple of months and your videos are really helpful to prepare my body for this journey. Thank you.
I hope you enjoy your first one :)
Hurt my knee on a big hike shortly after doing half ironman and was feeling discouraged. But lots of gradual progress with these movements and ATG program from knees over toes I've been skiing, hiking, climbing, and biking without pain! Take your time and stay vigilant with these sort of preventative exercises!
I am 57 years old. My ortho will not replace my knee.
Some back story.
Last year, at the end of May, I broke my left ankle while backpacking (Thanks, Zoleo, for the extraction!)
A week after the injury, I tore the meniscus in my right knee ... and reinjured it continually due to being on crutches. Once I was in a walking boot, then ankle brace later, the meniscus started to heal. By Thanksgiving, I was feeling really positive about a return to backpacking for 2022.
On Thanksgiving day, I was stepping down from a stepstool after grabbing a serving dish. I stepped down on my right leg and my ACL either tore or ruptured. I was in excruciating pain regardless. Did not get to the ortho until March - I work in a hospital and we were critically short staffed. I literally could not get in to be seen all winter.
When I finally got in, they told me they would not consider ACL repair or knee replacement until I am 65. They sent me to Physical Therapy after loading my knee with cortisone.
After doing therapy for 10 weeks and trying to get into the gym for weighted exercises, I am feeling much less pain in my knee.
My question now ... is a return to backpacking possible, going over rough terrain and inclines/declines that are steep in places?
I wear a medium duty Shock Doctor knee brace constantly for work, and I have the highest end Shock Doctor pro brace I could afford for small hikes on relatively flat terrain.
Is my goal of backpacking in Dolly Sods or The Cranberry Wilderness again achievable or am I relegated to car camping now?
Aside from the exercises, I recommend high dose clean fish oil capsules (Omega 3), Boswellia, glucosamine and chondroitin, B vitamins, and CBD oil. ❤️
Really effective moves you present there. A challange!
Thank you so much, I can't wait to get started ✌💪🤗
Wow, I've never seen a program like this before! Excited to try!
How is it so far?
You have the best sunglasses! Thank you for the excellent advice and also for saying to only do 1 set first day , I always feel guilty for not pushing when I feel like I can and I've paid for it
What I like best about your excercises is that most of them are fun movements that require a sense of balance. When I started doing the hiking leg strength workout, I sometimes struggled to keep on my feet :D
These knee excercises are a fun challenge. Even when I'm eating dinner while watching these videos, I just have to get up and try it because I'm curious to see if I can do it :D
Love these exercises. Exactly what I’m looking for. 👍
Great stuff. Body prep is very often overlooked!
Nice work man
I like that you demonstrated these outdoor.
Thanks for this, mate! My knees are always a weak point on trail. So are my shins.. the dreaded shin splints!
"Limbo game is STRONG" That's where I am to be someday!
Thank you!
Are you kidding me? R u fckin' kiddin' mei??? I was preparing for my next hiking but was frustrated as I saw that inner sides of my knees were aching just after a light walking in the city for 15 kms. As a fit 21 yrs old girl without any injury background I was so disappointed that almost gave up my plans because I thought that I would collapse if I'd do the same activity at mountains with 10 kilos at my back. Today, after watching your videos about knees I realized that I have been stepping with my knees inclining towards inside for the first time, sayin' wut da fuk, why am i walking like this? I immediately walked to a park, held a tree and did the excercises you recommended. I feel almost cured after 30 minutes of excercising. This is really magical science!!! I send you all of my love and thanks! You saved my hiking plans...
Excelente!
Abrazo de Bushcraft desde Argentina ✌️🇦🇷✌️
Great stretching
Spot on ! 🤙
Thanks for this! I cannot afford to pay for any classes and these little tips really help!
I got some more follow alongs and knowledge coming your way as soon as possible :)
Those squats are killer!
As a Tellemark Skier, always gotta be strengthened in the knees, especially if you’re new!
Yeah this is gold for Telemark man. Get it
@@ChaseMountains how has your skiing been coming along?
@@macmurfy2jka terrible. We are in lockdown here. Cant leave the city
@@ChaseMountains man, that’s awe full, I’m sorry to here that. A real bummer; my condolences.
Here on the East Coast of the US, we’re still allowed to travel out of state, as long as we are quarantined wherever we go. That means every trip is a camping trip.
Well J&J should be getting their vaccines out within a few weeks, adding to the supply worldwide. Hopefully that’ll speed reopening up a bit. Stay safe and sane over there.
Thank you. Sissy Squats and tippy toes, yes! I definitely need to improve my limbs' limbo limber game after grade 2 tearing up my teardrop quadie VMO on a serious fall hiking. Any advice for rebuilding my vastus medialis oblique, so my tippy towing the trails doesn't hurt like the dickins limping around for days?
You are a Big Deal, doesn't even need shoes...Always good information.
Thanks for these videos 😭 I messed up my knee real bad going on a strenuous hike last March and now each hike I go on I get the same severe pain.
Eeek. Yeah it's rough out there! Get em strong!
Yep, that's me. It's depressing. 4.5 months doing everything I know how to heal and me hikes are still the walk of pain.
Thanks for your great videos... 👌👍🌿🌱😃
I've had pain at the back of my knees for several months now and Im wondering If you have had experience with this and how one goes about remedying this specific pain??
Could be any nothing of things. Would need some testing!
Might be interesting to have a video on exercises you can do whilst you work. I've recently got a standing desk converter just made out of wood meaning I'm not standing and more mobile for a lot of my day. It means I do some exercises for my ankles and knees whilst I work. Just an idea :) Look forward to incorporating some of these.
Yeah I have a whole bunch I would love to share. Anyone else want this?
@@ChaseMountains Definitely interested!
@@ChaseMountains yes mate
Looks like someone has been doing Knees over Toes Ben's Knee ability program!
I will be starting your programs ASAP!
I’m slowly getting back into hiking.
Cheers for your amazing content!
Mel - A fellow Tasmanian 👍🏻
Oh cool! You maybe the first Tasmanian to try my programs...other than friends and fam. Where are you from?
@@ChaseMountains Burnie (NW Coaster).
You?
By the way, I’m back into hiking, and my knees are feeling great! Thank you!!! Love the program!
Oh, and loving your lentil recipe too! It’s my favourite go to now!
The Sissy Squat is pretty polarizing. I've seen a bunch of videos that indicate that it could be bad for the actual joint, though it targets the quads really effectively. It's a favourite of body builders for that reason.
Yes it's VERY controversial. But if you go slow and listen to your body it's one of the best moves around. It definitely smashes the quads that's for sure
@@ChaseMountains I was going to ask the same thing. Every workout I've done in the past constantly talks about keeping the knees behind the toes during a squat. Just curious about your take on that. I just started your Elements program as I'm starting to train for a rim to rim hike in the Grand Canyon. I'll move on to your knee one next. Any tips extra tips on training I will gladly take. Thanks for these videos!
@@kristinterrell8290 yeah so basically there was 1 study that suggested it was bad for the knees to drive over the toes and every trainer in the world took it as gospel. Thankfully that's now being dismissed by many sport scientists. I'm glad you're enjoying elements! I'll keep the tips coming!
Great eacercises and tips. Are these ok for older folk? I am 60 and reasonably flexible from pilates, but don’t want to push too hard
Yes they are perfect for us older folks.
I'm 65 and I find them excellent. I'm a hiker and I love climbing small mountains, and this helps our knees significantly.
Start slow and slowly grow. ❤️
Limbo game IS strong, and also you’re just about ready to be Neo for Halloween this year.
Hi Chase, this all looks great. I downloaded your ITBS pamphlet and am reading through it. I am currently suffering from knee pain and trying to get into shape before my April 17th start on the PCT. Only, I don't think it's ITBS, so I'm curious, which would be the best excercises to stregthen knees/ deal with pain?
Hey man, it's super hard to tell, knee pain is s real difficult thing. A lot of the time though, it's not only weak muscles but also tight muscles. One thing you might like to check out is my lower body stretch series which is from the MPK program but it's also on Patreon for a couple of bucks you can see the whole things it's like 40 minute follow along video
@@ChaseMountains Okay, I just bought a program of yours, gong to start it on monday. Can you do the sissy squats etc to recover? Or should those be done once knee pain goes away? I feel a little bit of pressure/discomfort doing the sissy squats, but I wouldn't say pain.
@@lukewronski9823 it's an important move to begin developing, but slowly slowly, just work within a pain free range of motion :D
can this be used for parachutist, to prevent damage from the impact on earth ?
Due to arthritis, I don't have great mobility in my toes. Any modifications to accommodate someone who can't flex their toes back?
I'd be interested in how well those sock shoes handle rock hopping in a creek. I did Barney Gorge to the Upper Portals the other week it was interesting to say the least, but i totally destroyed my reef shoes. Plus they had stuff all grip on the wet rocks. What would you recommend for that type of thing?
Would love to know more about those socks too!
I love your comment here. Your ego can hurt you. I can't count the number of times I've said I can go a little further on a hike and then realize I probably should have turned back then. Made it back, but it hurt so much after. I just signed up for the MPK program, I will be walking the Camino de Santiago Frances route starting August 2. I will have to complete the program while on the trail. A good after-hike workout/stretch for sure. Any recommendations on doing this on the Camino?
Yeah if you send me an email I’ll get you the 30 minute routine than you can do with no equipment!
It will be pretty full on to do the whole MPK program AND hike the camino
@@ChaseMountains I guess I could start the MKP when I return.
First I must 60 pounds of the gut area 🤦🏽♂️ to be able to do these. But thanks for sharing this new clip
Yeah the sissy is probably not the best move for you just yet but.. that's what hiking is good for!
Is it possible to do the good morning without moving your hips rearward? Seems like its compensation. Is it a matter of strength or just physics?
Moving the hips back allows you to remain balanced and keep bodyweight over mid foot, also helps better technique of movement imo
What can I do, when my knee "make noise" like a little crack?
Hey, what are your thoughts on the Skinners? Looking into a barefoot journey myself and I checked out Skinners website and I'm really just seeing some socks.. any props/ cons? I just bought some Lems boulder boots for general walking around (I've always liked a heavy/ chunky/ clunky boot) and looking into Vivos too.
They're cool, I guess it's the ultra minimal thing. Feels a bit weird to walk around in public in socks hahah. They are surprisingly durable and nice to train in!
1:40 man you are brave doing this one in public hahaha
1.40 Mountaineers 'Business time'!
These exercises look great. Unfortunately I have an arthritic MTP so all that dorsiflexion of the toes absolutely kills me.
I recommend Sapien Medicines audio channel..LARGELY helped me with my Osteoarthritis
Are these good to do for IT band syndrome? Mine flairs up going downhill and the sissy squats would replicate that movement.
hmm, yeah as long as you are working on the IT band issue simultaneously with the exercises in this video !ruclips.net/video/bGsOfRH4UEI/видео.html
Where should you feel the tension in the sissy squat? When I do this I get pain across the front of my knee caps. Is that normal?
That’ll be your quad tendon that runs down to your shin. Sissy squat puts lots of stress on the tendon as it’s being maximally stretched whilst put under load
"the best part of this movement, is how much it's going to improve your limbo game" 🤣🤣🤣.. That's my goal
I am gonna owe you one if after following your videos, I hike Zion without any injuries.
Nice. Angels landing?
@@ChaseMountains yesssss!
1:43 Michele Jackson dace moves nice 😂
Heeeeee heeeee
So funny 😂
Please tell me about those socks!
Their nice! Good for the bare minimum of protection for your feet! Worth a try!
@@ChaseMountains so where are these socks?
Are you locking yourself knees?
Huh?
@@ChaseMountains Sorry.. I failed English. You said to keep you legs straight. Do you lock you lock your knees or keep them slightly flexed?
@@Brendan9674 in the straddle good morning? yes unless you have hypermobile knees, in which case you need to keep a soft bend. These are the kind of smaller details I cover in my program
1:55 funny
To strengthen your knees, do a Jojo pose? Got it!
upload.wikimedia.org/wikipedia/commons/thumb/2/22/Charles_Gleyre_Les_Romans_p.jpg/220px-Charles_Gleyre_Les_Romans_p.jpg
Dies erklärt auch mein Motorrad Nummernschild......
Aren’t sissy squats dangerous? Everyone always tell us not to have our knee behind the toe, and here we have opposite, our knee goes all the way straight to the toe and even further. Thank you.
Yes its a common thing to say but it has no basis. its a myth. the knee can and should go over the toe
@@ChaseMountains thank you for the answer