Anyone try backwards walking when rehabbing their knee injury? And how did it benefit you / work out?
Currently rehabbing a hoffas impingement / patellofemoral injury. V slow progress
Anyone try backwards walking when rehabbing their knee injury? And how did it benefit you / work out?
Currently rehabbing a hoffas impingement / patellofemoral injury. V slow progress
Knees over toes wrote:
Anyone try backwards walking when rehabbing their knee injury? And how did it benefit you / work out?
Currently rehabbing a hoffas impingement / patellofemoral injury. V slow progress
It’s never been clear to me why it ought to help heal an injury compared to just forward walking. Seems like placebo. It can improve proprioception, balance, and maybe range of motion somewhat for people who aren’t already pretty flexible.
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I think walking backwards up hills has helped me with my knee issues (kneecap tracking problem). I do this for less than 10 minutes per week. I also added Nordic hamstring curls at about the same time, so one or both might have been helpful for me.
Backward walking = Leg extensions
You can also do straight leg extensions with ankle weights to start.
=> Build strong quads
I also like Bulgarian Split squats or decline squats.
Do all of them 3-5 times per week.
Strong quad and glutes keeps the knee in good position.
Once you can run again, replace the weights with Hill work and if you want jumps.
Pedal backwards
pfizinger wrote:
Backward walking = Leg extensions
You can also do straight leg extensions with ankle weights to start.
=> Build strong quads
I also like Bulgarian Split squats or decline squats.
Do all of them 3-5 times per week.
Strong quad and glutes keeps the knee in good position.
Once you can run again, replace the weights with Hill work and if you want jumps.
Thanks for that
What about stretching and areas to concentrate on when foam rolling?
Bump
it didn’t work out so well for this guy.
lucasv07 wrote:
The purpose is to engage the vastus medialus obliquus (VMO). Leg extensions have worked wonders for me with PFPS.
What stretches did you find worked, were helpful with your PFPS? Thanks
knees over toes guy recommends this, lots of people seem to find it beneficial.
Tomb of the Mask wrote:
Backward walking = Leg extensions
You can also do straight leg extensions with ankle weights to start.
=> Build strong quads I also like Bulgarian Split squats or decline squats.
Do all of them 3-5 times per week.
Strong quad and glutes keeps the knee in good position.
Once you can run again, replace the weights with Hill work and if you want jumps.
Backwards walking engages different muscle groups compared to forward walking. It can help improve strength and balance in the muscles that support the knee joint, including the quadriceps, hamstrings, and glutes. This can promote better muscular balance around the knee, which may be beneficial for rehabilitating certain knee injuries.