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Writer's pictureLuke Nelson

Knee-Saving Exercises for Hill Running!

🦵 Knee-Saving Exercises for Hill Running! 🏃‍♂️🏔️

⛰️Heading downhill might feel like flying, but it can be tough on your knees if you're not prepared. Downhill running involves more time spent in the flight phase & a straighter knee on landing. It relies more on eccentric strength, especially in the quads, & can result in significantly greater patellofemoral stress.


Here are our favourite knee-strengthening exercises to keep you flying down those hills!


1️⃣ Step-Downs: Mimic the downhill motion by stepping off a low box or step. Keep control of the eccentric descent to build strength and stability


2️⃣ Decline board squat: At decline angles of 15° & higher, the knee moment increases by a whopping 40%! Both the patellar tendon & patellofemoral forces get a boost with higher decline angles. However, beyond 60° of knee flexion, the patellofemoral force surges even more dramatically than the tendon force. If you don't have a decline board, then elevate the heels with a plate.


3️⃣ Rear leg elevated split squat: Also known as the Bulgarian split squat, this exercise is great bang for your buck: It targets multiple muscle groups - glutes, quads, hamstrings, calves, & adductors.


4️⃣ Drop jump or hop: Drop jumps & hops are a useful exercise to improve knee strength. When performing a drop jump, it forces your muscles, particularly the quadriceps, to absorb the impact, leading to improved eccentric control.


Give these a go & your knees will thank you for it!


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