I spent years thinking my hiking days were over because of stiff knees and ankles. Here is the routine that actually got me back on the trails.
First, start with daily mobility drills. Spend five minutes every morning doing slow ankle circles and controlled leg swings to lubricate the joints before you even have your coffee.
Second, try walking backwards on a treadmill or a slight incline for ten minutes. It sounds strange, but it builds the muscles around the knee cap without high impact.
Finally, stay consistent. Focus on full range of motion rather than heavy resistance. It takes time, but the payoff is worth it.
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This is great advice. I’ve been struggling with my ankles lately.
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The backward walking thing really works. I saw a physical therapist for my ACL recovery years ago and that was one of the first things they had me do. It feels awkward at first but you can really feel the quad engagement.
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Do you use trekking poles as well? I found that those plus the mobility work made a huge difference for my descents.
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I’m 62 and just started doing the leg swings. My hips feel much looser already.
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I’ve tried everything for my knees and nothing seems to stick. How long did it take before you noticed a real difference on the actual trails? I usually get about two miles in before the aching starts and I have to turn back.
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Consistency is definitely the hardest part. I usually do well for a week then forget. I might set a phone reminder for the morning drills.
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To DesertRat: It took me about six weeks of daily work before I felt ‘safe’ on uneven terrain again. Don’t rush it!
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