Knee Pain After Hiking: 3 Holistic Exercises

A helpful exercise routine for knee pain after hiking.

Time

6 minutes
3 exercises

Release deep tension points in the back of your thighs; this will help relieve knee pain after hiking.

Trigger Point Massage for the Back of the Thigh

Place the TRIGGER on the floor and sit on the floor in a cross-legged position. Place one leg on the TRIGGER and begin to trigger the specific pain point. Once the pain subsides slightly, alternately bend and straighten your knee.

Tip: Alternatively , you can also do this exercise on a chair. This will apply slightly more pressure. If you feel sore muscles the next day, be sure to take a day off.

Product

Trigger Box

Sets / Seconds

1 / 180

Body part

Lower Body, Thigh

Training Goals

Release deep tension points in the front of your thighs and help relieve knee pain after hiking.

Trigger Point Massage for the Front of the Thigh

Start by lying on your stomach and place the TRIGGER on a painful spot on your thigh. As the pain subsides, you can begin to bring your heel toward your buttocks and then straighten your leg again.

Tip: Make sure to perform this exercise slowly if you have knee pain. If you feel sore muscles the next day, be sure to take a day off.

Product

Trigger Box

Sets / Seconds

1 / 180

Body part

Lower Body, Thigh

Training Goals

Stretch the front of your thighs.

Front Thigh Stretch

Lie on the floor on your side. Bend your lower leg at the hip and knee so that you’re lying in a stable position. Now use your top arm to grasp the ankle of the same-side leg and pull your heel toward your buttocks.

You’ll now feel a stretch on the front of your thigh. Repeat the stretch with the other leg.

Tip: Push your hips slightly forward to intensify the stretch.

Product

Sets / Seconds

1 / 90

Body part

Lower Body, Thigh

Training Goals