Knee Pain on the Outer side? Fixed Immediately

Are you experiencing knee pain, sciatica, ITBS or other knee issues? This is what actually works! Get access to my program and start building stronger knees today.
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My 12-week strength & mobility program designed specifically for hiking knee pain.

[@60698cr]

I had ITB syndrome for 6 years. No one could figure it out. Every doctor I went focused on massage and rest but not treating the root cause of it. Nonsense. This video can literally save hundreds of hours and euros of those dealing with this problem. Today we have too much information and not quality videos like this one. Truly appreciate what you do mate. Hope to see you one day in the Pyrinees. Peace brother!

[@ChaseMountains]

thanks so much for this, I really try and put solid stuff out that people will benefit from. I hope this routine works for you. Let me know if it does. And if you see me in the Pyrenees give me a shout!

[@60698cr]

@@ChaseMountains I honestly appreciate your dedication and work put onto this videos. I started this routine from previous videos and it's working wonders!! Nodody pays attention to Glute Med and hence all the problems. Strenght and stretch combo goes a long way. After lockdown If I bump into some dude with asussie accent will know is coach Chase :) cheers man!

[@soccerwithuche5189]

Omg you’re actually so right I just did a little bit of the exercises and my outer knee feels so much better Like the pain just disappeared my mind is blown Thank you so much 🙏🙏🙏

[@lauraxyz474]

I am a fellow ITB syndrome sufferer :D I was advised to rest from hiking as well and was even told that it was not suitable for me. I worked on my body and have been pain free for 5 years now, going on multiple day hikes several times per year :) I just needed some time to understand my weaknesses, which was a bit difficult, as my doctor thought that insoles would be a quick fix. Oh boy, it wasn`t and caused a tendinitis in my foot...Just a positive message to all of you: Don´t give up, it is a problem you can fix.

[@lenlyr673]

Having trouble with my knees lately..i just remember this video and now im watching it again..thanks for ur helpful contents!

[@scottshoe842]

Been using a lacrosse ball for years. Can even hike with it. Unless you’re a hyper gram counter.

[@ChaseMountains]

i considered taking one on the GR11 with be but I didn't in the end. I regretted not bringing it hhaha

[@SoleSistersPH]

Thanks

[@shannwah]

Mate!.... I've just started doing these exercises after watching this a few days ago. I get INSTANT relief from knee pain by doing these! Thank you so much!

[@ChaseMountains]

I dramas buddy, glad it helped! Keep it up!

[@conniesjourney5806]

I ended my pct thru hike due to unusual and new knee pain. After MRIs on both knees and speaking with a thru hiker psyhio therapist I realized could have rested and continued on my journey. My choice was 70 or so miles forward to the next stop or 35 backwards. Being by myself I decided to backtrack...summizing it was a better decision than the possibility of a rescue. I was 830 miles into my thru hike! I had knee pain in the beginning but it dissappeared after doing exercises I learned from your videos. In fact, I no longer needed my knee pads...the difference in pain at the end was the pain and discomfort felt at the end. Not so much pain as it was discomfort and inability to walk! Turns out it was over use. My knees needed more recovery time. I was pushing it. While a tear was identified in one knee minescus (sp?) the problem was the other knee!! So, I went home, rested up and now am working to slowly get my body and mind ready for continuing my thru hike next year...I tend to rush it....My thru hike was my first backpacking experience. At 59 I have been using a lifetime of training expriences in gymnastics, running, biking, swimming, yoga, martial arts and surfing combined with new thought processes and practices to keep moving forward. Your youtube channel has been and continues to be helpful, covering multiple questions and concerns I have had over the past year. In fact, while on trail I met others who were using Chase Mountain practices. You were on trail!!! How exciting! Thank you and keep posting....

[@mohakhu]

Chase, what happened to Kareem is precisely what happened to me in Peru, as I told you in Patreon earlier, the same pain, feeling, and symptoms. But the only difference that you weren't there to help me, LOL. This is a fantastic and excellent video, and I already downloaded the Knees routine, and I will save it to my phone because I know I will need it in my next hike. Thanks again.

[@mymagi1]

thank you for these videos they have literally changed my life. I been going to physical therapy for 5 months without much improvement. this video was a suggestion on my KZbin and I gave it a try for 2 weeks now and it has done wonders. I am off my crutches and rarely use my cane now. I really appreciate your videos they where life changing for me. I have shared these with so many of my army buddies that have knee pain.

[@bluffybluff]

Wow, great info. I'm seriously struggling with my knees, can't wait to try these exercises out. Thanks you.

[@WilliamDahmen]

I just did these while watching the video. It relieved a steady dull pain in my right knee for now. Don't wait, just do it for 10 minues.

[@MrCmon113]

How did it work?

[@bluffybluff]

@@MrCmon113 Pretty much instant relieve. I did it for a few days and now just every now and again. So glad to have come across this advice, I had been to the doctor before seeing this video, he told me to stop walking 😂

[@eurekamarijka]

Yes!! I “discovered” my IT Band on a downhill at the end of a rolling 15 mile hike, ended up hurting so bad I literally hiked backwards for the last half mile. Freaking hurt!! I do most of these same exercises every few days, and also find that doing 5-10 minutes on a wobble board also helps, though not quite sure why. Anyway, it’s absolutely worth keeping this habit if you’re a hiker!

[@SaeidCh1991]

Thanks man for you great video, and I wish you've also discussed one important factor that you missed: I've been working out in gym for last 5 years and I have strong muscles but after a couple of times of hiking I faced really frustrating ITBand Syndrome that makes me cry in middle of mountains! After months of more training the glutes, abductors, .... I went back to mountains and faced the same pain again, I was really disappointed and thought that nothing will work on me except surgery!! But after weeks of foam rolling and just walking, I found out the main reason of inflammation of me is how I walk (because of my bow legs I had a tendency to walk outwards) and that made my glutes to didn't work at all! I learned with straight foots, bending knees and small steps I can activates glutes more than TFL which drives to ITBS.

[@WillN2Go1]

I love this video. It's got so many things that just seem absurd, but! I can testify! Everyone needs to learn these techniques. The rapid recovery here is not at all miraculous. With a tight ITB what happens is this: There is a fascia that goes from our head all the way down to our feet. Without it your muscles and bones couldn't support you standing up. If you're working with raw chicken this is that whitish film that is over the meat. When this gets too tight it squeezes everything together at your knees, so the sides start to rub and get inflamed. Very painful. There is nothing about this that suggests it's anything except a bad knee. When you are 'cured' through targeting the thigh and butt, the area around your knee will still be inflamed, but the pain will immediately begin to diminish. It takes several days for this inflammation to go away. Once it does, you're cured. I lived this video, it's sort of the masterclass to what I did to solve my knee problem. I had ITBS while traveling in Scotland. (I think the problem had been creeping up on me for several years). I walked up Ben Nevis and my knee started hurting, even before the pain I already started to slow down. Step ups hurt. I figured I was just getting old. By the time I hiked down II could barely move and was in great pain. I forced three hikes, stopping before the steep (best) parts. I finally gave up and the rest of my month in Scotland just became driving around and limping only a few feet from the car. I ended up with a big knee brace and using my walking poles like canes. The day before I was to take the ferry to Belfast I finally had a good internet connection so I googled. I'd done this before so my primary assumption was 'whatever I find will be wrong'. After over an hour I figured out that I would need one of two onerous surgeries with months of physical therapy. But I also knew that I was wrong! So I kept going. The problem with these two internet knee injuries is that both came from sudden injuries, basketball and footy. Mine came from walking distance. I finally switched from googling walking and hiking to 'running' and repetitive motion injury. ITBS popped up. This started to make sense. What was even better was the cure was to work on the muscles on my thighs and bum - nowhere near the injury - so safe for a non-medically certified googler. I found this video kzbin.info/www/bejne/eHWbY6Bmj9GFe80 Following the video I rolled out my butt and thigh using my traveling coffee mug wrapped in my piece of yoga mat on a picnic bench. 15 minutes later I was walking. Still hurt but incredible improvement. I went out walking and a runner I'd seen earlier came by, "You're doing better!" I started to tell her, "Oh, sure ITBS...." Apparently everyone on the planet except me knew about it. So "jabbing the trekking pole into yer ass" is good stuff. I will now rub out my butt or thigh on a rock, tree branch, anything. I just upgraded my roller. What I found was that there were two painful spots on my thigh and butt. However they didn't feel any different from the typical tight painful spots found in any massage. Not too bad, but my knee felt like it was broken and that if I stepped wrong my leg would bend forward and snap off . Yet, rolling out these two spots made all the difference. Hope this helps.

[@QueenOfPATD]

Wow. This is exactly the reason why I had to stop on the 2nd day of my thru hike in the Dolomites last year. The pain was unbearable. Chase, your work is very much appreciated. Can't wait to try your exercises and hopefully be better prepared next time I head out into the mountains. Great video!!

[@berserkirclaws107]

🤣🤣🤣 I don't know why I watch videos like this, it's miles out of my life style BUT surprisingly to me I found it very interesting! So thank you! 👍

[@jeffML3926]

Hi @ChaseMountains this is a most impressive recovery video... Really getting into your content lately, as I plan to do some hiking in the Rockies early this fall. Is the free knee pain routine still available somehow? (Doesn't look accessible when I click the link 🫤)

[@nacholibre1962]

8:25 You shuld have used that for your thumbnail! :-)

[@ismanovernest]

Thanks. Chase for this exercises. 🤘🏽. After repeating all exercises in your channel, my knee pain disappeared. Just incredible. Now I’m recommending your channel for other peoples. Thanks for videos that u did. LIVE WITH PASSION GUYS 🤘🏽🤘🏽🤘🏽

[@gergelylorincz8313]

Years after this video I started to have knee pain. First thing I did, I rewatched it, knowing you've got the solution. Thanks buddy

[@CadenJCrawford]

Please do one of these for hamstrings!!! Whenever I am hiking long distances and going downhill the back of my knee is crazy painful. I think I may have slightly torn it a few years back and it just hasn't healed all the way. I would love to get some advice from you about some exercises and stretches to help it out.

[@michelledevries9957]

So glad I came across this today. I suffered knee whilst hiking for the first time recently. I had done exactly as you said - worked out heaps more in the gym, tightened all the already tight muscles!! Thanks for posting. I will practice the routine and exercises and report on success.

[@ScuuBdoo]

10:05 I have to ask. He has a very wide stance and appears to be swinging his legs out to the side with every step. Could this be a contributing factor to his knee pain?

[@ChaseMountains]

It's a result of the knee pain. Funnily even after we fixed the pain, the limp continued out of habit. That's why he's now doing mountain proof knees. This routine is the bare minimum. Building truely strong knees is a long road!

[@Pakkerotten]

supe niceinfo, struggeling a bit with my back and alot of these moves looks like what i am doing for my back

[@alizehberlin]

Wow. This is EXACTLY the pain I experience on all my long multi day hikes. Resonated so much with the frustration this guy felt on his rests downhill as I also trained a lot! Thanks so much for making this video can't wait to follow these exercises. Your explanation also helps explain why when I consciously engaged my glutes more when going uphill / downhill, the pain eventually went away. Sat their biting my t-shirt though as you jammed that pole into that spot as I remember exactly how that area felt!!

[@themaestro5338]

This is exactly what my problem is. Gonna do this. So glad I found it. Thank you!

Well... This came up in my recommendations. Long story short, I used to do a lot of biking and going to the gym over 10 years ago. Then I got too busy with work and stopped being active. As an IT guy it didn't took long for me to gain weight and eventually I went out for a 10K walk and felt alright while doing it after the end of the walk was made of a good rocky downhill area and I was just going pretty good jumping around. Then a few hours later the discomfort started and I couldn't even walk the next day. I headed out to the Dr. she just pressed with her thumb on the patellar tendon and OMG was it hurting bad. Thinking back there always has been time where I would lean on my knee to do some work on my car or just lacing my shoes and I'd be hitting a super painful spot but never really considered it to be an issue. I thought it was just a bad position to be doing anything and pressing on the wrong spot. (Just like when you get someone showing you submission technique during a self defense situation.) I happened to simply stop doing anything, and 10 years later I've gained over 50kg and can't barely do anything. I went for a 4km hike to a peak summit (2km up +800m outside of being out of breath and moving like a turtle, I had no pain) the 2km down have been the slowest and most painful ligament pain I've ever had. The recommendation I got from my Dr. 10 years ago was to put time towards specific training and I got a few example of the Stanish protocol for my knee. I gave up on it... I think this video gave me some inspiration. I'll take a look at your program for sure! Do you happen to have detailed topics or videos on how to work on posture or finding weak points. (Like a bunch of test you did in this video to determine where the issues were) Thanks!!!!!!!!!!!!!!!!!

[@saunamchan2908]

I guess Karim now has PyreKnees now, eh?

[@khalidsaifullahbanday2841]

Those who are suffering from ITB syndrome must try dry Needling,you will thank me later. Unfortunately due to Meniscus trim and Acl surgery its quite difficult for me to be back on the trial,i hope i wilp be back to Mountains soon.

[@ChaseMountains]

MáGIcâL SCIENCE! Get the routine and get back on trail!

[@joshking3267]

how many days a week can you do this routine? can you do it to much?

[@ChaseMountains]

@@joshking3267 once or twice a day is plenty. Plenty more background info in the emails I send out

[@jK00Lio]

I can't get any of your links to open on my PC.

[@troybr7957]

Link broken!!

[@sophovot5079]

The link's broken :(

[@Burningquest]

You should never see a doctor for any problems, unless it's urgend and life-threatening. They have most of the time no clue. they give you medication or some electro therapie on bodyparty which are not the cause. i had this IT Problem 25years long when hiking down a mountain, now just sometime when i am squating heavy.

[@tonybarcelo6956]

Seen this video so many times before and then I got the same issues as Karim got when I was hiking last week in Sarek in the northen Sweden, thanks so mush for the tips cause they really helps, for me in just a few days I got so much better. Great channel dude!

[@wildeone1636]

I just used your silly looking downhill walk and it worked like a charm😀

[@sarahvalero2897]

I really needed this. Thank you so so much! I’m also having some popping every time I bend my knee with my previous exercises. Just completed the Inka Trail and struggled with the decent. I will incorporate these and see how it goes.

[@yairroif5045]

Last year I trekked carros de foc with my gf. First alpine trek for her. Very bad mistake. The first day from joseph m blanc to pla de la font and the 700m decent already took a toll on her knees, we could hardly do 3 more days with a rest day. Lately we started making 15k~ walks to prepare for Norway trek and the pain got back. Luckily I stumbled upon your video and it seem to help her although when she does the hamstring stretch her knees hurt 5-6ish out of 10. Shes doing the routine for 4 days. Do you think it'll go away? We might go to a PT if this will persist.

[@aundrealee6591]

I have been struggling with this exact pain in descent hiking over 10 miles. I will try this!

[@johnmca5643]

That's when mine hurts also. Mainly on long or steep descents. It sucks!

[@ChaseMountains]

@@johnmca5643 this routine is worth a try!

[@kippywylie]

Okay here is a strange story of my 2022. After months of being out of shape lazy in Mexico I then drove 52 hours over 6 days to Washington State. Sometime in the middle of this drive I began feeling pain in my right butt cheek that then persisted after my arrival at home. Two months later it was still there when I overexerted during a weekend of kiteboarding. A few days later I'm reaching for a glass of water with a very light twist of my right knee and it simply collapsed with intense pain lasting 4 hours..... But then goes away entirely only to return with same standing slight twist effort. The butt cheek is still mildly painful from 52 hours of sitting. You video has me thinking the two are related? I've been in an elastic velcro brace for 6 weeks with good effects, but problem returns soon after I remove it. Thank You

[@ThanatosWings]

I have knee swelling and now I have excruciating hip pain on that side. I'm going to the Dr tomorrow but I don't want pain killers. I have chronic low back pain, sciatica on the left usually. But all this new pain is on the right. I wake while hiking and yell out when I try to get up it was so bad hiking last week. The pain goes away as I hike, the knee swelling gets worse. Any suggestion for hip pain, sciatica and swelling knee. I also have LDS genetic disorder, connective tissue weakness and torn mcl a couple years go. I want to hike the PCT. I hiked a 1000km trail in Canada. I'm going to try your program. My goal is to bend my knee all the way and top pain. Any hip pain suggestions?

[@ChiII_BiII]

I have had total ACL reconstruction surgery for the 2nd time now on the same knee. My injury was not hiking related but I'm looking to increase my hiking activities to replace the offending activity. Is this program suitable for increased stability or for someone in my case? Also looking for reviews from someone with ACL injuries using this program. Thank you!

[@Arthur-Silva]

Damn, you know your shit! 👏🏻

[@houseoflibra]

Just coming back here to say I took the advice from this video and it totally changed my hiking. I was getting annoying ITB syndrome pain after long hikes, but I am now able to manage it with these techniques in addition to some other basic stretches. Routine is key! Thanks, Chase

[@ChaseMountains]

Awesome! Thanks for letting us know, and you are right! Routine is everything!

[@glasgowbrian1469]

I’ve been told my problem is an imbalance between my quad Vastus medalis and lateralis. That pulls my kneecap to one side causing what and tear underneath the kneecap and pain. So how do I whether ITB or not is also an issue? Stretching my leg muscles has also been prescribed, and straitening my knee while lying horizontally with a foam roll under my thighs, just behind my knee. That’s to rebalance the muscles in my quads.

[@fl260]

I am learning soooooooo much from you in just a day of finding your channel. Thank you so much for sharing your knowledge! (Do you know kneesovertoesguy? The bit of knowledge that led me to you came from him; he's got a YT channel)

[@markthackstone7488]

Wow, serious trail angel kudos

[@777lucifero]

3:15 I've lost count of the things i should absolutely do every day 😆 Btw, i cant join your discord. for some reason i logged back in discord, and i was not in the server anymore. Now I cannot rejoin.

[@ddoherty5956]

Ive not slept for 2 days, not been able to drive either supposed go round the peak district tomorrow. Hopefully this will get me out of trouble with the wife!

[@marcozorro1550]

Iliotibial band syndrome.....I'd never heard of it before watching this video. I am so thankful you have diagnosed my problem. Hit the nail right on the head with this one. Never felt pain like this before having done a 50k hike last month and I figured this was gonna prevent me from doing long walks permanently. Hope is now on the horizon thanks to you Chase. Instant sub. Top work....keep it up 😀

[@atreyuanima]

Dude, this is literally me! I am so stoked to put everything in this video to use. Thank you!

[@ChaseMountains]

No worries Dana! I hope it helps

[@dankle46]

I've got busted cartilage in my left knee. I don't think anything will help till surgery

[@WAYN3SCHL3G3L]

This is exactly what I'm experiencing for the last eight months. I went to two different doctors, but there still is no real solution. I'm so hyped to see, if the things you teach in your videos will help me to finally enjoy my hikes again. I hope so very strongly.

[@johnmca5643]

Thank you! Two years ago I experienced my first knee pain on a Washington State section of the PCT. I found myself having to walk straight leg on my right side. It was miserable. I knew it was my IT band. I would run my IT band every mile until I got out. Not a good time.

[@RobLawson1982]

Awesome 👏. I’m starting these moves right now. Thank you.

[@gabbette999]

Can you do anything for arthritis? I am bone on bone and I am refusing knee replacement.

[@jakemccool1495]

You mentioned that the list of exercises and stretches would be available for free in the description, but I don’t see it there. Would it still be possible to see them?

[@muhamadherisupriyadi4014]

Bagi muslim ada dalam salah satu gerakan sholat yaitu rukuk ,bila dilakukan dengan benar rukuk nya maka sakit punggung,lutut dah hamstring dapat diatasi..

[@user-bv7jc]

heads up I had to disable my adblocker to download the routine from the link in the desc. 👍

[@yuzan3607]

I hiked mount Fuji and the pain I felt while descending still haunts me. I sometimes avoid hiking long distances fearing that. I hope your tips work for me and push to hike more.

[@davebrown1100]

I can honestly say coming from an ex mountain leader and keen trail runner that chase is spot on and one of the few out there actually addressing things in the correct way. If you download his program I promise you that you will thank him publicly or privately. This is one of the root causes for most mountain injuries. Great content

[@sergeyalkasarov9243]

Can I hike with injured back lateral meniscus? :(

[@DefeatingDeception5ru9g]

How to tell the difference between what is just ITB and what is real knee arthritis?

[@morgs4mountains]

Thank you for both helping a fellow walker with your invaluable advice and for sharing with us. We all recognise the issues but are not always shown the route. You are such a great advert for your profession.

[@JohnVianneyPatron]

Would you recommend deep tissue massage for those tight muscles before the hike?

[@WalkWithWallace]

Super useful, handy to know as I've had ITBS flare up on a hike, honestly nothing worse.

[@briancswartz6411]

Great video. This problem has ended several hikes of mine, and I'm tired of it. Thank you for the advice and demonstrational content!

[@ChaseMountains]

Let's do this Brian! I had better see your name in my email list!

[@briancswartz6411]

@@ChaseMountains It's there!

[@blocksizes2654]

Thanks man, I had this during trail - will work on it. Good to see that people like you can help each other during trail. Cheers.

[@Lycan_24_7]

Its like meeting Gandolf on the trail. Damn wizard out there

[@jnatarelli]

This is insane. I had ITB pain for 2 days after a hike. Someone needs to explain to me how 5 minutes of side lying hip abductions made my ITB feel better instantly. Thank you, Chase!

[@ChaseMountains]

No worries, just keep in mind it's not fixed forever. You gotta keep moving in new ranges of motion 👊🏻

[@patagoniatextil7429]

How about BACK PAIN EXCERCISES PLEASE?!

[@ChaseMountains]

I hear you, and I will deliver! But I'll tell you this. If you have low back pain, remember that the hamstrings insert into the lower back and they are often responsible for low back pain!

[@salekupimisandale]

Awesome job! Thank you so much!

[@Westernwilson]

How about pain on the inside of the knee?

[@hikefit6676]

Thanks a million! Kariem was lucky to meet you!

[@MrDangerUXO]

Thank you for sharing the video and routine.

[@viraj1981deshpande]

I can't thank you enough Chase for these basic exercises. I had exact same problem as that of Karim for almost 4 months. I followed your routine from other Videos (pain free knees for hiking) and i am back in the game! Pain was so bad that even without hiking if i just fold my knees in seating position for 2 min and unfolding after would cause severe pain. Followed your routine and 1 week i could see the difference! Thanks much 👍

[@murray1961]

Would this apply for bikers? I “roll” my legs daily but it keeps coming back?? (Sore left knee, under the cap)

[@ChaseMountains]

Only one way to find out

[@timvandennoort5441]

Thank you so much for this!

[@BenHopper]

came back from a 2 day hike in the Israeli desert ...knee hurting like a MF. been happening to me since 1.5 year ago every time i hike. checking your vids and starting the exercises! got an appointment for an orthopedist mid May too..but i think your vids are spot on. let's see..I'll let ya know! i just turned 40 and there's no f way I'm giving up hiking

[@Hikingwith_Christina]

Can't wait to get your program.

[@Therealbrowk]

I'm not sure if I have ITBS I think it might be something else, as the pain is not really on the outside of my knee, but more on the inside, inside the knee and under the patella. I start feeling it a while after running, and if I continue to run I will also feel it afterwards, however if I take long breaks from running I don't feel it in my normal everyday life, but once I start trying to pick up running again it will be back after the first 1-2km. I will try this though.

[@misigue]

Thanks a lot Chase, pain almonst gone

[@robertbarton993]

ThankYou so brother. I am relived after doing it. Suffered from itbs halfway of our 50k trailrun. GodBless you

[@TinaWavelet]

@7:15 the fog coming is epic

[@seanbear69]

Chase do you have any tips to relieve shin splints? I have bad shin splints in my left leg. Had to stop cycling because of it.

[@ChaseMountains]

Yup, in my injust playlist there is an ankle strength routine. Tibialis/Toe raises is the main one you want to hit but it will all help

[@forsupernovae2401]

what about inner knee pain

[@cwd243]

Yea, this is joint care 101. I did the AT and PCT, JMT, BMT, VT long trail, I'm a Wilderness EMT. Here the advanced course: Glucosamine and condroitin. Taken a few weeks in advance. Fun ultra athlete fact: You can take 1000s of mg more ibuprofen than the recommended dose. We call it "vitamin I" You just have to drink about 2-3 gallons of water a day so it doesn't destroy your liver and kidneys. Yea, if you've had knee probs, carry a brace, whatever kind helps. Also get some KT tape and learn how to use it. I macro dose CBD (and THC lol) works for some, not for others. We call it "vitamin w ". Lol. Stretching" is cool and all, but it's not gonna replace modern medicine. Find a sympathetic doctor. Get these things: prescription strength lidocaine pain patches A 2 week regimen of "flexeril" If you can, some "Demerol" All three are narcotics, but boy do they work. Be aware that NOTHING helps more than just resting. And beware of causing more damage with using painkillers. If you ice your knee, also put heat on it. Alternate, it will unlock muscles quicker. I was a tanker in the military, so I had no carteledge left before I decided to walk further that jesus and moses put together. "Stretching" ain't gonna kick it for true thru hiker trash.

[@RobinEsch]

always treating the symptoms but never the causes... So thankful for this video!

[@outdoors-university]

What a great video!!! Thank you for sharing my brother! Stay safe and keep having fun!

[@EatsTreatsMREs]

ITB syndrome sounds like what i have had for years which has never been addressed. I will try these, thank you!

[@dbricker123]

good tips. No need to lay on your side for the hip adbuctors; my physio showed me it is much more efficient to do it standing with an exercise band (around your ankles), with two hiking or cross-country ski poles for balance. 20x each leg, x3. You should feel a pleasant burn if you are doing it correctly (with enough tension in the exercise band).

[@b.4rbs]

Just did Half Dome and had very similar pain to the gentleman on the video, on the descent of the hike. Cannot wait to get busy with the exercises and get better! Thank you so much for this video!!

[@ilricettario]

I would always advise going to a qualified physiotherapist with any muscular skeletal problems.

[@teresaguerrero3751]

Omg. I've been moving and have had to be very physical. On my last day, I did something to cause my outer knee to swell and hurt so bad. I'm watching this casually and trying your things and it already feels better!

[@WombatBrunft]

I'will try that, because I always suffrer this kind of pain after I start running again. As I'm living in the city and have no car, I most of the time just can run on concrete. First I run fpr 3 or 4km and all is fine. But then I push to hard and go for 8 or 10km every second day until my hip and especially knee pain is killing me. Then I stop for a year...and do it again. Well this happened twice now and of course is/was pretty stupid. Especially without any other training, starting from scratch and complete overestimating myself. This time I want to take a different appraoch: - build up muscle- and especially knee strength first - take it really slow and just don't feel like I need to get to 10+km as quick as possible Hope this will help, thanks :)

[@thelakeman5207]

It won't solve a partially torn ACL problem.

[@ChaseMountains]

Thank you for your insight Captain Obvious.

[@brsoffroad4117]

So this is super helpful I unfortunately had an accident on my road bike and broke my femur Badly... but all healed up now but I some how have aggravated and old injury in my other leg ( shattered patella) Now have mega knee pain in that leg and in desperation I’ve turned to KZbin lol How do I learn more ? Ben

[@iraterapiayvivir8157]

your videos are amazing, Im suing them for Kilimanjaro, Thanks

[@cctvmanbob]

OMG !! I get the most painfull knee as the side .. sometimes I must stop , I cannot walk... Looks like you have hit the nail on the head .. Downloading from the link ..

[@richardflavell3157]

Such a helpful series of videos. I'm 59 and suddenly developed pain down both legs 9 months ago after a particularly long walk. I'm left with pain in my left knee mostly at night and when walking steeply downhill (rather than just out walking) I cannot lie my side, esp my right side, which affects my sleep. No sign of arthritis; I've been diagnosed with weak quads and glutes esp on the left, but no-one can explain the pain. I'd love to know what you think esp as I'm planning a hill walking holiday in May and would so love to be fit! Thank you if you can reply - Sarah

[@mattmatzner8749]

As an exercise physiologist this is terrible advice. Do NOT do a standing hamstring toe touch stretch to stretch your hamstrings, especially with a completely stiff back. Locked legs and bending over is very bad for the lumbar area of your spine, among other things. If you even need to stretch your hamstrings, but most do not as they have too tight of quads not hamstrings, always do a seated hamstring stretch as gravity and center of gravity make this a terrible combination for a stretch, especially to fix some of these issues. This was essentially a long as video to say, stretch your hamstrings (not really good advice) and foam roll. I never hate the attempt to help people, only the content when it's harmful or unhelpful. Please look elsewhere for advice. The "Bob and Brad" KZbin channel of the two physical therapist is actually a great resource, seek them out.

[@deuteronomy3162]

I just did the pole thing and 10 out of 10 ouch. What is going on there?

[@ChaseMountains]

You got some tension there. Ease up on the pressure, breathe. Keep up with all the other movements too.

[@kellybeaman480]

Trimalleolar fracture in my ankle a few years ago. Love hiking. Live in Colorado. Gait can be off. But these stretches helped so much. Thought i was gonna need knee surgery. Taking pain meds/ anti inflammatories and woke up still in pain hobbling. Keeping my knee more and more bent locked up my muscles more and more. These stretches in one day did more than any pain meds i took over weeks. Thank you!🎉❤

[@johnhubbard6262]

It can be really hard to follow your videos with the absolutely gorgeous backdrops you use distracting me :)

[@kameelatamna1038]

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