The number one question that gets asked of Jake is, “What’s your favorite hike?”. So I decided to throw him a curve-ball and ask him “What’s your favorite exercise from the HIKE-ABILITY Training Program?”. His answer, “Step-downs” (from Phase 2 of the program). This hiking season Jake has (along with many of the clients I coach) been happy to report less discomfort in his knees and better overall knee stability. In fact, during a recent group hike, I actually overhead him telling a few hikers about the “step-down”, why it was a part of his pre-season training, and how he continues to includes progressions of the exercise in his weekly workouts. Here's why the step-down exercise is on both of our "favorites list":
STEP-DOWNS: Hiking Relevance: You will need to lower yourself (and the weight of your pack) down from rocks, logs, or other trail obstacles with control and balance. Also, this exercise prepares the leg muscles for steep trail descents.
Overview: You can reduce loading forces (aka stress) on the knee by training the muscles to land softly with control and balance. Strengthening the quadriceps and outer hip muscles enables proper knee tracking and increases knee joint stability, which reduces knee injury and/or discomfort. (See my previous blog articles related to this topic: "The Importance of Strength Training"; "Restoring Proper Muscle Activation"; "PAIN... a "Four-letter Word" that Doesn't Belong on the Trail"; "Avoid This Common Exercise Mistake -- Your Knees Will Thank You!") Focus: Quadriceps & gluteus medius strengthening; Knee stability Master the Movement: Start with your left foot on the step and your right foot hovering over the edge. All your weight should be on the supporting leg. Keep your back neutral and hips level as you SLOWLY lower your right heel to the ground. Tap the ground with your heel but don’t transfer any weight to this leg. Push through the stance leg (left leg) to return to the starting position. Continue for 8-12 reps and then repeat on the other leg.
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