How to Build Strong Legs for Easy Uphill Walking (50+)
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- Опубликовано: 17 сен 2024
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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals the hidden risk of stretching that no one knows about.
If you're suffering from nagging knee pain that hurts in the morning and stops you from walking as far as you'd like, you can take our free knee pain guide - which will give you 5 expert tips to put a stop to knee pain at home - by visiting here: ht-physio.co.u...
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Thanks for watching! If you want to hear my best advice for over-50s who want to gain muscle and strength, you can get access to my exclusive “Ultimate Guide to Building Muscle & Strength Over Age 50” video bonus for FREE here: info.ht-physio.co.uk/video
Thank you very much Will. Is your new edition book available in Amazon after October?
Thanks look forward to watching the new video
Does this exercise apply to stairs. I have no strong in my legs after a big weigh loss to climb stairs.
Thanks so much Will - looking forward to watching that “ Ultimate guide …” video when it arrives and to reading your new book .
Sorry Will but Ive tried several times to download your free video, but nothing has arrived in my in-box. Are there gremlins in the system? Or maybe in mine. Can you send it separately please. Many thanks
This is great! I did your recommended exercises to extend the tendons in my legs that had shortened as I was a couch potato for years. I went from walking a shuffle in agony two months ago to hiking several miles in Watkins Glen, NY. This past weekend. It’s considered the “ eighth wonder if the world”. It consists of glacial waterfalls reached via steps carved into granite and shale. Thousands of them!
Thank you!!!
getting off the couch was a great idea. I switched to a stand up desk this year, best thing I ever did for my health. so much easier to exercise while studying and watching YT, just grab the gripper or resistance band and keep doing what I was doing. I would never do that while sitting... great views make it even better....
Wow! Great job building up the strength. That spot sounds like a place I need to add to my list to go hiking.
That sounds so beautiful. Wait until the leaves start to change colour. 😀
That is fantastic to hear, I'm so pleased the exercises proved so helpful and that you were able to enjoy such spectacular sights!
@@HT-Physio To what video are they referring? Difficult to find based on their description.
Not sure if you have heard of Cadwell Park race circuit!? I have been following you on RUclips for a good while now and I do lots of your exercises for strength... over this last year I have been working on my overall full body strength training and getting stronger ever day not only on the outside but my heart and lungs too...I couldn't run a year ago honestly really I couldn't .. my hips knees and well my whole body hurt but slowly from building up not only my body my mind too I can now run not far around 4 miles twice a week and thats only this last few months I am able to run 4 miles..to top it off on Sunday evening over the bank holiday I ran 3 laps around the circuit I did 6 miles along with uphill gradients and windy weather which made it harder especially running uphill and wind in your face WOW hard..I cannot tell you how greatfull I am to you Will for your videos they have helped my get to where I am today ...please if you get a chance look how hilly Caldwell is haha THANKYOU keep helping us..im 60 shortly..take care..
His videos are great for building that strength. I like how complete he is with his instructions to make it clear how do it.
@@ChittarupaYogaexactly! He’s very clear, precise
I’m
What an amazing improvement, this is fantastic to hear! Well done on the hard work you've put in to get yourself to this point, it's clearly paid off. I've had a look at Cadwell park and those are definitely tricky hills to navigate. Keep up the amazing work 😃
@@HT-Physio Aww thankyou you SOOO MUCH for not only helping me get stronger but all the help you give to us all on your channel.. Yes indeed it was very hard honestly may legs over the next few days OUCHY but worth it..I recovered pretty quickly too..I 'm not over pushing myself either..again your channel helped me get there THANK YOU ...
Thank you Will,
As someone who at 73 is getting back into tramping our glorious New Zealand bush. These exercises came at a perfect time.
Cheers.
Only a 59 year old kiwi - remember all the weight on leather shoulder straps etc, never want to go back to that. I see some 90 year olds walking around the port hills. If you can afford it, ebikes help as peddling strengthens the knees, No range anxiety, or head wind on way back. When you start out you will use more electrical power, after a month or 2 , very little more shorter rides.
Still think squats as best exercise, but calf raises to ensure lift is crucial. I joined a gym this year love the glute drive exercises as can really power it up after a while . In Chch see so many retired groups out cycling - ebikes level the playing field -as everyone can go same speed with the right amount of boost. add in a cafe and or some nature stop at a reserve to watch birds on the water etc
Another Kiwi tramper here - 70 next year. So many great tramps here. Next one planned is Northern Circuit in a long day.
So pleased my video came at the right time for you! Good luck with your tramping 😃
Thanks for the exercises..what do you do when u have to come down the mountain..my knees kill me!
@@savitamathur8487 post walk warm down ,hot bath. self massage. You start to cease up. so some gentle stretching, and massaging your calves, hamstrings and quads. Then a gentle walk next morning. If you have no ligament or degenerative knee problems, I think doing 20 squats every time you wait for the jug/kettle to boil, will give you strong knees. A lot of creaking is just from not doing enough exercise ( unless underlying problem ) . Walking sticks can take alot of weight off knees, make sure always in control/balance , a branch or walking stick is not for balance in hiking. If on mountain and knees twinging . double stepping helps , ie quite of half steps where feet meet on every step , so not "falling" so far as on a stride. Walking is actually falling forward ( your next step catches the fall )
Thank you for adding text instructions alongside the video - very helpful
Please do it each time if possible, Will? It helps a lot! Thank you for your wonderful videos to help us.
Great to hear they helped!
Thank you for helping the elderly for their ailments and encouraging words 👍🏻
It's my pleasure to share my work!
Thank you, Will, for the new guide too. You are the best. Very thoughtful and caring. We appreciate you so much.
It's my pleasure to share - I hope you find it useful!
Many thanks for another useful and informative video. Have been a hiker all of my life, but now past 80, things are forced to slow down a bit. Your videos are very helpful in forestalling the limitations of time. Cheers.
I'm so pleased to hear you've found my videos helpful. I hope they keep you hiking for as long as possible!
Thank you so much for this and all the work you do for this channel! Interestingly I have the opposite problem - probably as a result of decades of running. I actually have mighty calves and hamstrings - and have been working hard on my glutes since finding your channel. The challenge I have is downhill as I've neglected my quads over the decades and now it's clear that I need to work on them urgently - especially when it comes to keeping my knees stable. I live in a hilly part of Canada and it's super important to be safe and stable on down as well as up!
Outstanding instruction!!....loved your educational presentation -- simple, basic & easy to follow....im a 71 year old male & need advice to improve in all areas ...thank you very much Sir...please keep presenting those excellent videos !!....GOD Bless you...
Thank you so much for your generous comment, it's great to hear my video was appreciated! I'm sending best wishes your way 😃
Thank you for your videos. I adeptly your training with my daily routine gymnastics and Pilates. However I’m 40+ but i do enjoying your videos and your knowledge every Friday too. Thanks
Hi there, I'm so pleased to hear you've found my routines and my mail outs so helpful! Thank you for being an avid watcher 😃
For me , the 3 Main muscles Groups for uphill exercises are the quads, glutes, and calf muscles. Also adding in the Adductors and Abduction exercises. And the Anterior Tibia muscles. The muscles that are in front of the lower part of your legs.
I was surprised about older people not using as much their calves when walking uphill. Why would older runners then be so much plagued with Achilles injuries (like myself -now 67 - from my 50th birthday ;-), As a matter of fact it seems to be the typical elderly sports injury. However, one of the treatments for Achilles injuries being also to build up calf strength, let's just do it!!! ;-). Even though I can say that strengthening my glutes also helped nicely.
I so appreciate your channel. I am 70 and want to stay strong and independent. I’m dealing with some pain in my left knee and have been doing your exercises for the hips. Thanks again.
I'm sorry to hear about the pain you've been experiencing - I hope the recommendations in my videos are proving helpful! I'm wishing you all the best 😀
Hello again Will,
I just needed to let you know that I have two hundred of your videos in a playlist,that is the reason I haven't grabbed your book.I subscribed quite a while ago and I am doing great.
Hi there! Thank you so much for watching my videos, I'm so pleased to hear you've found them useful and that you're doing really well. Keep up the great work!
The exercises are well and clearly explained. And simple too.I am 60+ and has helped me . thank you
Great to hear they've helped!
You are my healer❤
Thank you for your lovely comment!
I wouldn't mind a little explanation of reasons and mechanics behind the exercise, like why bend at the hip, bent knee's or straight and why, that kind of stuff.
By bending at the knee when doing the stretch, you isolate and stretch the soleus muscle independently of the big gastrocnemious muscle whereas doing the stretch with a straight leg makes it more difficult to get a deep stretch of the soleus.
Are there any calf exercises that don't involve going up on the toes. I have an old plantar plate tear injury and try not to put pressure on that area. I try to hike hills at least once a week and I find that keeps up my stamina on hills. Thanks, love your videos!
Its so fortunate that you help us above 50s with your exercises. Greetings fr India
It's my pleasure to help - I'm sending greetings to you in India!
I was born with clubbed feet. My calves never developed normally. I think the donkey exercise will benefit me. THANK YOU!
Sarah Harkins.
Hi Sarah, I hope it proves beneficial for you!
Amazing content. Very thankful and excited to start the journey to a stronger me. I am feeling a little confused as to where to start but I am wanting to walk with more ease so I am starting there. Just wondering if there couldn’t be a video to learn how to recognise where one needs to strengthen and where to stretch, although I suspect one could just try to identify problem areas.
I like to walk uphill and like to hike, but this really irritates my hip bursitis. Any suggestions?
Ive developed that recently. Ihe did a recent video on this. You need to strengthen glutes and use ice. The strengthening is straightforward too.
@@helenamcginty4920 thanks I have watched all the videos on it and go to PT here. But have to stay away from hills
I think the best way to walk easily uphill is simply by walking uphill, as fast as you can. I have 350+ steps near my house, and it is great practice. Want to try and run up them one day (manage to run around 150 atm).
My thought too. I walk up an IKEA kitchen ladder, 2 steps, a hundred times. In two weeks I’m gonna catch some mountains, see what it did.
Simple and useful.
The priciples of strengt and mobility are important at any age. So I absorb this info as a sponge, even though I’m still in my 30s 🤓
The donkey calf raise was new to me, but it looks like something I can add as a new habit 😁
I'm pleased to hear you'll be able to fit this into your routine, I hope you can put it to good use!
In fact older people in general tend to have weak glutes more than having wek calves - I am a 67 trail and hill runner and ggod strong glutes are necessary for running uphill and yes it is possible to run up hills
Just pre-ordered your book. Thanks Will.
Thank you so much for ordering my book, I hope you find it most interesting and that you're able to benefit from the recommendations it offers!
Thank you for these exercises. This I can add to my home exercise routine.
Great to hear you'll be adding these to your routine!
I have strong calfs, biking everyday but I do your first exercise each time I brush my teeth, bending over the kitchen counter 😊
Great to hear you're finding a way to incorporate this into your daily routine!
I am an orthopaedic surgeon over fifty.simply love your exercises ur book not available in India including Amazon
Great tips because although nearly 60 years old I like to challenge my body but know l want to be safe and in good form too because injury and recovery can impede progress.
Absolutely - it's important to perform movement in the correct way to receive the greatest benefits and avoid injury!
I like the first calf strengthening exercise. it's a little different than I'm used to.
Great to hear you liked it!
It’s a very old school exercise, used to see this done in gyms years ago
Beautiful explained and a very good exercises. 😊
So pleased I was able to share some interesting information!
Thanks you sir lot leg back and back pain
I’m about to be 50 and I did 6 reaps up and down a steep hill. It was hard, but amazing I did it. 🧗🏾♀️
Great work!
Thank you Will!
You're welcome!
Thank you so much for these exercises-really helpful for us walkers😊 Loving the additional visual instructions 🎉
You're most welcome - I'm so pleased you've found the new format helpful!
Very helpful video for me who loves to travel
I hope it proves helpful to keep you doing what you love!
I love your exercises, they are so doable
I'm so pleased you think so!
Love watching your videos. Thank you for the great advice!
Donkey calf raises are a blast from the past! I used to see guys doing these in the gym years ago and they had a mate on their back, not seen this for years 😂
An old but gold exercise!
Very motivating. Thank you.
This is timely! Am going to the Lakes in mid-October and hope to do a few hill climbs and I’m out of practice. Am doing these exercises as preparation 😊🤞
I'm pleased my video came at the right time for you! I hope you have a lovely time in the Lakes and that the climbs offer some spectacular views for you to enjoy!
Thank you. I needed this.
You're very welcome!
Thank you, Will. Great simple exercises and reassuring teaching style. The best!!
Thank you so much, it's my pleasure to share!
You have been so helpful to me with these videos!
So pleased to hear my videos have been helpful!
I love all your very informative, clear videos! This is one that I will pay particular attention to. Thank you!
So pleased to hear you've found my videos beneficial!
Hi Will, thank you for all your helpful videos. If you could tell the actual height of the chair that you are using, it would help me to choose an appropriate one. 😊
Thanks Will, very informative and excellent tips for us oldies.
So pleased to hear my video was able to offer some useful information!
When doing a bridge, ideally one should not have anything under your head, but he is using a soft pillow, that probably is ok, only if you really need it.
Yes,that’s the number one rule for bridging, nothing under your head
Thank you going to try them as i love walkin and do struggle a bit on hills and banks xxxx
I hope they prove helpful to keep you enjoying your walking!
I ONLY walk Uphill!!! Seriously-- Thanks for the tips!!
I just did this variation of calf raises, it felt so good! Unexpected bonus, my clicky hip seemed to like it, am thinking the calf raise engages the glutes a bit without too much stress on the hip joints. Yay! :)
Great to hear they worked so well for you!
I'm pretty good at walking uphill, my problem is downhill, but I am sure this is useful!
Great video. Thank you, I'll be trying this excersie.
Great to hear you'll be putting it to good use!
Thanks again Will.
You're welcome!
¡ Muchas gracias! Greetings from Argentina
You're most welcome, sending best wishes to you in Argentina!
Thanks! Your videos are a great guide. Herb Hay, M.D.
Great exercises
Thank you!
❤Thank you Will! Watching from South Africa.
You're very welcome, sending best wishes to you in South Africa!
Thanks, Will, great channel!
Thank you so much!
Thank you sir❤❤
Thank you!
You're welcome!
I do leg strengthening exercises like you demonstrated. I noticed your socks. 🧦 I have sensitive ankles & wanted to know are there specific type of socks to wear? I use ankle stability braces when I can, but cushioned socks would also help.
Thank you. Great exercises.
Great to hear you think so!
What about going down hill
Much harder than uphill. Ask any regular hill walker. Its the knees. 😂
Thanks for your exercises am 56 I have osteoarthritis and going for arthroscopy in 2 days, I need some exercise to help me strengthen my knee muscles to help me go back to work and stop having this pain again
I'm wishing you all the best with your arthroscopy - I hope my channel can offer some useful information to support your recovery afterwards!
Awesome Thankyou
I love these videos. Thank you
You're most welcome!
Very helpful thank you.
Great to hear it!
Ring! Looks like you may have got married. If so, congratulations. 🎉 Thanks for the vids. I watch them avidly 😉. Just need to do the exercises 😂
I noticed the wedding ring too!
I did indeed! Thank you for your kind congratulations. I'm so pleased you've enjoyed my videos, I agree the challenge is putting them into action, but it's definitely worth the work!
Great content! 😊
Thank you!
Perfect exercise
Great to hear you think so!
Thanks Will
You're welcome!
Thank you so much 🌻
You're very welcome!
Very useful info!!
Great to hear it!
Great couple of exercises to help me tackle scottish mountains. How necessary is it to exercise in bare feet?
I believe he only exercises in socks so you can see his feet and what he does with them on certain exercises.
Easy exercise
شكراً من القلب ❤
You're most welcome!
Very useful
So pleased to hear it!
Very nice video
Thank you!
Hi Will, I don't have a problem with walking uphill ( partly thanks to following your exercise suggestions over the last few months) however I do have a problem walking downhill, especially if I'm walking on uneven ground. Could you please do a video on downhill walking too?
Hi there - thank you for your comment, I've added it to my list of future video recommendations!
Looking good
Good video
Thank you!
Thankyou,thankyou and thankyou doctor.💐🌹🎉❤
You're most welcome!
Thanks bro. ❤
You're welcome!
Thank you! I get confused about not doing strength training every day vs body weight which cam be done every day? Ie the bridges can be done at least 4 times a wk? I do them with my yoga workouts but now will add the weight. Hills hills hills on my street😂
Hello Will ☀️
Would love a 10-15 minute strengthening video from you to add into my 1/2 hour walk routine each day that starts with arms then moves down to feet.
A video where i press play and incorporate a complete head to toe muscle strengthening routine that I can do every morning. Maybe only 9 simple exercises in all. Just a thought…
Thanks 🙏
With or without light weights 👍
Hi there - I have videos just as you describe coming as part of my lifelong mobility programme which you can sign-up for with the following link! info.ht-physio.co.uk/lifelong-mobility-wait-list
I also have the following videos out already which may be of interesting for a full body workout!
ruclips.net/video/_beTbY5GfEM/видео.html
ruclips.net/video/QMW9SWkjtYk/видео.html
ruclips.net/video/Z9-VEzx-8mA/видео.html
Is the position of the first exercize merely to take the upper body weight off?
Will - you've really changed
Does this also work for easier uphill cycling? My walking is not too bad, but I'm much slower cycling and I really feel it in my quad muscles. I do a lot of exercises for glutes and calves and never seem to feel it there.
Great help, thanks! Unable to get 25 minutes video when I scroll down.
Hi there - here is the link for you :) info.ht-physio.co.uk/video
Oh thank you very for the excises they a good . Am above fifty is advisable for me to aslo excise
I am from India,is personal session possible with you
I find it interesting just did vascular byepass am 61 and am using it to improve my calf & glut muscles. My calf muscles have really lost muscles. It has not been easy for me but enjoying the donkey calf
Well done on the hard work you're putting into rebuilding your strength!
I think a couch arm would be safer for calve raises
Getting ready for an active retirement, while body starting to show is time to focus on me health more. Thanks Will - a plan always helps! Waiting for your new book!
I'm wishing you all the best in your active retirement! Thank you for ordering my book, I hope you find it packed full of useful and interesting information and tips 😄
❤
I'm ok walking uphill but have trouble downhill - scared of losing my balance or my feet slipping away under me. Sometimes I come down sideways as it feels like I have better control. Any tips?
I tried the bridge but I got cramp in my calves on just the first one 😬