5 Exercises for Better Balance and Stronger Knees on the Trail

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No matter what type of workout you have planned, you can finish it off with exercises that make you a stronger and more injury-proof hiker. The suggestions below are ideal for hikers who are short on training time yet want to address remedy common issues like knee pain or poor balance or add a boost of low-impact cardio before their next adventure.

You could perform step-ups anywhere, even in the park after a walk. (Photo: Koh Sze Kiat via Getty Images)

Step-ups 

Take 5 to 10 minutes to perform box step-ups after a workout. This short routine will provide an extra dose of exercise for the legs and lungs alike. Select a box height that is anywhere from mid-shin to about knee-high. Don’t have a box on hand? A park bench will do the trick. For an additional challenge, you can do these with a weight vest or while holding dumbbells. Alternatively, these can be performed as lateral steps up and over.

Lateral Step-downs

Lateral step-downs are an excellent option for hikers who experience knee pain while hiking downhill. This exercise requires a step of 6 to 8 inches in height. If there’s pain with the exercise at this…

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