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Knee pain after hiking

Helpful exercise routines against knee ache after hiking.

Duration

6 Min

Exercises

Difficulty

Add routine to list

Knee pain after hiking

Helpful exercise routines against knee ache after hiking.

Duration

6 Min

Exercises

Difficulty

Products used in Routine

Trigger Box

Hiking is good for your health. However, as with every other type of sport, it also comes with a risk of injury. This mostly involves typical damage due to overexertion while walking uphill for long periods of time.

These primarily include knee pain after hiking. Almost every passionate hiker is affected by this at some point.

The following exercises will help you get rid of or alleviate knee ache after hiking.

Your exercise programme for knee ache after hiking:

Trigger back of thigh
Trigger front of thigh
Quad stretch

Release deep tension points in the back of the thighs, this will help you with knee pain after hiking.

Trigger back of thigh

Place the TRIGGER on the floor and sit on the floor in a long sitting position. Place one leg on the TRIGGER and start triggering the individual pain point. When the pain subsides slightly, alternately bend and straighten your knee.

Tip: Alternatively, you can also do this exercise on a chair. Then the pressure is a little more intense. If you feel sore the next day, take a break for a day.

Product

Trigger Box

Sets / Seconds

1 / 180

Body part

Thigh

Training Goals

Mobility

Release deep tension points in the front of the thighs and counteract knee pain after hiking.

Trigger front of thigh

Start in prone position and place the TRIGGER in the thigh area on a painful spot. When the pain subsides, you can start to bring your heel towards your buttocks and then straighten the leg again.

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

Product

Trigger Box

Sets / Seconds

1 / 180

Body part

Thigh

Training Goals

Mobility

Stretch the front of your thighs.

Quad stretch

Lie on the floor in a lateral position. Bend your lower leg at the hip and knee joint so that you lie stable. Now grasp the ankle of the leg on the same side with the arm above and pull the heel towards your buttocks.

Now you feel a stretch on the front of your thigh. Then repeat the stretch with the other leg.

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

Product

Sets / Seconds

1 / 90

Body part

Thigh

Training Goals

Recovery, Mobility

KNEE BOX
Online training included

Your set against knee pain