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| Image: Frantisek Duris |
I often hear from my clients that they experience pain at the front of the knee when walking downhill, especially steep slopes. It's worth having someone look at you when this is happening, to see if you are leaning backwards; this pushes your weight through the knee and puts it under pressure. It also makes it harder for your gluteal muscles to do their share of the work, and you're more likely to slip as your weight is not over your feet.
These two videos from Joanne Elphinston, a wonderful physiotherapist and movement coach, demonstrate and explain this beautifully (the first link is to a post on her website, but if you read through you will find the link to the video; the second is an instagram post). She shows how to flex at your hip so that your torso stays up and over your hips and feet, allowing the gluts to do their work whilst the hip, knee and ankle joints flex to absorb the load.
https://www.jemsmovement.com/alleviate-your-knee-pain-when-walking-down-hill/
JEMS knee pain walking downhill
You can also find my own video on Vertical Hip Release on my website, if you scroll down this page:
