Strengthen Your Legs for Uphill Walking: Top 3 Exercises
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- Опубліковано 8 лип 2024
- Wish you could walk uphill easily? But instead, struggle with inclines?
It can be possible to master walking uphill but you need the right muscles to be strong in order to do so.
Link for the step stool: www.amazon.com/dp/B0B3RR2ZKN?...
Research has shown older adults tend to lose power in the ankles and instead of pushing off, they rely more on the hips and the hamstrings to pull them up the hill when compared to younger adults. If those certain muscles are not ready to work hard when approaching an incline or they fatigue easily- it can lead to compensations like front of the hip tightness or pain, knee pain, back pain and more.
This is why it's so important to strengthen these muscles to help your body work efficiently and avoid more pain and stiffness. Incline walking can be doable even with osteoarthritis. Join Dr Alyssa Kuhn, physical therapist as she shows you exercises for the ankles, hips and hamstrings to help you feel stronger going up a hill.
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Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.
Perhaps you should consider presenting this to the US Secret Service!
Hi! I'm so glad I found your videos! Last August 2023, I had an accident while riding an e bike on the Centenial Trail in Coeur D'Alene, and fracture my left arm. (humerus) and my left leg's tibial plateau! I went to therapy but could not bend my knee more than 65, and with much pain! My therapist told me that I was not doing any progress, and that I would have to go through a MUA! I told her I won't and checked with my Dr and he told me to keep on doing my exercises. That's when by the grace of God I found you! I started doing your videos and when I went back to my therapist I was able to bend my knee to almost 90!!! She was surprised and told me "I don't know what you're doing, but keep doing it! So forgive the long explanation, but I am so grateful and wanted to let you know what a blessing and great help you have been for me! Thank you thank you thank you! God bless you! Keep the good work!!
So happy to hear the videos have been helping you!
I agree with you 100%❤❤❤❤❤❤❤❤❤
😊😊😊😊
Sometimes we have to go at our own speed. Keep up the great work!
This lady may have the most beautiful legs I have ever seen!! Such a helpful therapist!!! Thanks!❤
You're so welcome!
I agree!! 😁
You wrote exactly what I was thinking.. 😁
I agree. Man she has got great stems . I am a leg man from day one.
That's the first thing I noticed about her! The second thing was her sunny personality.
I swear you know me, always targeting the pain I go through. Incline is a nightmare for me. Thanks again. I'm on it ❤
Same! She's so awesome and thorough.
You’ve got this!
@@arthritisadventure2:10
I love your videos especially how you explain the details and give alternative ways for people that can’t get on the floor. Thanks so much for taking your time to do these videos. ❤
You are so welcome!
Yes! Lots of options for us to find what works.
You should train the Secret Service on mastering inclines 😆
55 year old female and just started balancing on alternate legs for strength and starting to try one leg squats as strength improves. Nice and easy. Feel great!
Great stuff!
Love your videos. I appreciate how you simplify physical therapy into doable exercises.
That’s the goal- I’m so happy to hear that ❤️
Loveliest, most effective presentation !..Your T-shirt says it all. I wear one that says, 'It's not fitness..it's Life.' Muscular for uphill, yes, but, through casual observation, wonder if so many have their leg arteries hardened ?
Those you have to watch.
I love your videos thank you. I have hip dysplasia and laberal tear, seriously working on strengthening.
I'm so glad you love the videos. There are other videos on the channel to help with strengthening as well!
Your videos are very helpful. You are great at this.
Thank you so much for the kind words!
Two things. Balance and pace. You can train strong ankles by standing on one leg and look up with eyes closed. You will instantly feel your low muscle groups firing. Hold as long as possible. Do near a counter in case you feel as though you'll fall you'll have the counter to help. When proficient at that use a dyna disc for the same exercise but with eyes open. Hold for twenty to thirty seconds. Reps 3 or four times per leg. As confidence increases up the reps. These two will fire those neglected ankle areas and hone balance at the same time. Uphill pace is key. It's not a race. Go as fast as comfortable. Stay within your limits. If you are sweating or out of breath slow down. But keep going just adjust the pace. Also shorter choppy steps on steep sections and longer drawn out steps on lesser sections. helps. Just like gearing down with a manual transmission car on a hill. The combination of strength, balance and pace will have you full on hiking. Get out there.
I will near instantly feel my body hit the ground. Can I hold onto something?
This is excellent! Your camerawork and sound are perfect, your instructions (?) Clear and to the point. Even as a non native speaker I can follow without problems. Thank you so much for your channel!! I am learning a lot and I am getting better with your help. ❤❤ Subscribed!!
Wow, thank you for the kind words! Welcome!
Thanks for the exercises and the clear instructions.
Also, your videographer is very good!
Thank you very much!
I’m 59 and I don’t have arthritis. However, I’m weak with a chronic illness and I find your exercises very doable for me. The other day I was doing some of your exercises to get off the floor and I did them with ease. I wasn’t needing to immediately lay down afterwards. The next day my thighs were sore as if I worked out for hours. Your videos and exercises are really helping me. Thank you so much for your channel and all your postings.
I'm so glad you love the channel! Thanks for sharing your personal experience.
She has a great range of videos to help with everything. I hope your soreness went away quickly.
@@ChittarupaYoga Thank you.
Alyssa once again you are so spot on. I can hardly walk up hill at all. Walking level it feels like iam being pushed over forward. For someone as am avid outdoorsman who 6 years ago could hike 30 miles and now being totally limited i need all the help you give
Your the best❤
HI!!! So glad you liked the video. Best of luck with the video. Also check out the upcoming downhill video.
Another info-packed video. Thank you. BTW, you need to insure those legs....😁
🤪🤪🤪
This young Lady I believe to be the best…. I always find benefits from her teachings.
I'm so grateful for you to say that. I appreciate it.
Awesome. I feel the stretch in my ankles. I hope this helps. Thank you for your wonderful videos
You're so welcome!
I had a stroke in January, and your videos have been a blessing for me....Thank you
And another thought you have awesome legs😊
I am happy to help!
Thank you so much. More power!🫶🥰
You are so welcome!
To you Alissa thanks for all you do to improve us ❤❤
You are so welcome! I'm so glad you like the videos and channel!
Thank you so much for this video. Im disabled 47 year old woman and had a spinal cord injury in 2016..And Im trying to do all excerzise to strength my weak legs..😊 and strength my upper body
You're welcome! Best of luck with the videos.
You're body is amazing! (Esp your legs.)
After breaking my ankle 4 years ago, pretty badly, there are a few other things I'd suggest. (I do realize you're specifically talking about hills, but those were actually easier for me than stairs.) You example walking up the grassy hill where people are trying to use the wrong technique to pull themselves up the hill - even when you do it, it's really obvious - maybe moreso because you're so fit I can see your muscles and body better. But you can see the lower-back strain associated with it when people are trying to use their hips instead of ankles. There's major lower back strain opportunities there, I could feel my back tensing up watching yours and could feel the "ghost" pain, briefly (mirror neurons and such,) while you were doing it and immediately knew if I did that move the "wrong way," I'd throw my back out and be in a TON of pain.
Next, with your free-standing step, i like the exercise you show, but on a few repetitions I'd recommend stepping up and then stepping down in front of the step and then reversing from the front of the step. I realize that's a more "advanced" move, but i also realized both of those significantly helped with my ability to do stairs overall and go down hills.
Many of the moves you show need to progress into being balance moves, because without the smaller stabilizing moves that are forced by balancing, makes hill-climbing more dangerous, particularly if the hill is in any way uneven, as hills tend to be.
The last move you show, I like to do on exercise balls, but I also understand you're showing the most basic move to start conditioning for stairs. And to prevent injury with older folks.
Lastly, I was non-weight bearing for 6-9 months after my broken ankle, and the thing I had the hardest struggle with afterwards was core-strength. I could not believe how much my core lost in strength and how vastly important the core to is for climbing - stairs more than hills, in my case, again. It took me a good 3 years to fully recondition my core strength in order to stay upright on stairs and use the power there. (I mostly recovered in half of that, but carrying large items took the full 3 years.) So I would highly recommend you include core and back training for this kind of pre-hill/pre-stair training.
Alyssa, please contact the US Secret Service so you can train them how to handle sloped roofs.
I used to live in SF. No need for exercise, just do outside chores, like food shopping. LOL. I had the best legs when I lived there. On particularly steep streets, I would turn around and walk backwards up the street. I walked to work and walked around at lunchtime. I’m now in a car-centric area and it is not good.
I've never been to SF but heard it is a lot of walking. I have a ton of videos to stay active in my membership, Adventurers for Life.
Thank you Alyssa for all the great info!
You’re welcome!
Your videos are so helpful. Thank you! :)
You're so welcome!
Thank you, Alyssa, for reminding me. It's a movement I was taught in the 60s in school❤
You are so welcome!
Allysa you’re the best doctor, you are awesome 👏
Wow, thank you!
I don't know but as a retired sports med PT I was thinking when the video started well if you want to walk up hills start by training to walk up little hills and build up :). That is just old school LOL. Good information for your followers.
Would you suggest going up hill backwards? It seems to work and strengthen various leg muscles in one exercise with less stress on the knee joints.
@@larrywaltman3916 I would suggest doing both. Your body needs to work in all directions and if you only go forward that is all you train it to do. It will strengthen your legs differently in each direction so doing both would be great.
Thank you lovely. Your exercises are great and easy to follow 🙏🏻
Great to hear you liked it!
Very nice exercises. Yes, taking the stairs instead of elevators do help you walk uphill more easily. I always do it. Another thing that has helped me a great deal is standing while I ride my bicycle as long as I can. At first, it felt a bit awkward and got tired very fast and had to sit. After some time I was able to do it for longer periods and now it is very natural. I noticed it helped me walking upstairs or going uphill much more easily. And whenever I stop at a traffic light, as soon as it goes green I start walking much faster. Another nice thing about standing while riding a bicycle is an exercise with very low impact.
Thank you so much for sharing your personal experience with our community.
You do a great channel and these exercises have helped.
Glad to hear that!
I got arthritic pain in my right knee ... old girl lives near me told me to take .. tumric and black pepper tablets.. got to say they work.. I take em everyday now ..😂
Wow, more great and needed exercise choices. We just returned from six weeks of hiking in the Oregon cascades and my hamstrings need help. I will definitely do these exercises before any more hikes. Thanks! And the graphics really help me too.
I hope the trip was amazing!!
ive said b4 u r so awesum its great to revisit 2 of these movements they helped nicely as i have stairs and a hill to practice n yes these r awesum ive no ACL ! i need to strengthen that area as i need the excercises to strengthen the movement of going DOWN the hill too. . i know youll have hints for that such as kness at 90 n push up under the chair u are so awesum A !
Thank you Alyssa. Good advice for us and our parents.
You are so welcome! Glad you liked the video and make sure to share. Glad you're working with your parents.
Thanks for great video. I have difficulties walking up the hill and stairs. Now I know why and how I can overcome this with your great exercises suggestions. Thanks again.
Glad you like them!
Glad you are okay, that is a pretty good incline
You are the best! Thanks for easy and practical ways to help.
I'm so glad you like it!
Thank you Alyssa 💚💚
You are so welcome! Thanks for watching.
2:01 calf raise, both feet the
3:01 gluteous muscle strengthening through stepping up; 4:50 hamstring strengthening by lying down but heels on a chair or sofa arm.
When you walked up that hill I could see how chiselled your leg muscles are. I could see your muscles move also, you work hard thanks. Beautiful location
We love it where we live!
Another very helpful video Alyssa, i do the little step thing walking uphill !
Glad it was helpful!
For the hamstrings I find more usefull stiff leg deadlift . I don't need to lay down and then stand up which is very difficult for me. I do it near the wall
For many people the deadlift can be difficult to start with but yes, that is also a great hamstring exercise.
@@arthritisadventure I started with no weight and still holding the wall bars with one hand. And I can also help myself with this hand
This is good advice, but not the best. I’m a 60 year old rancher in Montana. I was having trouble walking up inclines, especially with any weight. One day, when dragging fence posts up a hill, I got so tired I had to stop. Out of frustration, I began pulling the posts while walking backwards up the hill. I couldn’t believe how good that felt. No more knee or hip pain. I started walking up inclines backwards all the time. In a conversation with my son who is a Green Beret, I was excited to tell him how well I was doing. Much to my surprise, he told me that walking backwards was a training technique they use in their training, and that it was nothing new. The moral of this story is to always listen to your body. It will tell you what movements are good and which are bad. It will also tell you what food to eat. Pay close attention to how you feel after eating. If you listen carefully, you’ll see some foods make you feel good and some don’t. Always listen.
Oh yes mam,,,,I liked this work out very much,, thank you for putting this out here,,,,
You're so welcome!
Thanks Alyssa! That was super helpful!
I'm so glad!
Thank you. I will work in these exercies. I have a lot of pain in my foot. Mortons Neuroma and Plantar's Fasciitis and both hips have. osteoarthritis
You're welcome!
Can you please do a video on shoes....which are best and which aren't? Thank you!
You may want to search her channel. I know she has recommended a particular brand in the past. Hope that helps!
Here's the brand of shoes I have on in my videos. kurufootwear.sjv.io/qnBZ35
You are awesome!
Thank you.
Glad you liked it!
Thanks so much for your videos they are great
Glad you like them!
You are a wonderful. Your advice is very good and very helpful. Thank you very much.
You are so welcome!
Excellent video! Loved how your camera zoomed in to show specifics!
Glad you liked it!
Hi Alyssa and thanks for your program.
Not all steps are sized equally and this has been a problem I have encountered, especially when the step is shorter than the size 12 shoe.
Ascending and decending both require improvising.
How will this affect the elderly over time?
Any suggestions regarding maneuvering ones feet to obtain best overall wellness.
Blessings.
A step stool can be used to simulate a different sized step.
Very well done.
Glad you liked it!
Very helpful video, thank you! I find that stairs and hills are frequently tough with my knee OA.
Happy to help!
Thanks creating this very helpful video. 👍🇺🇸
Glad it was helpful!
Excellent exercise advice......great also is using the chair.😊 Boat pose in yoga will also target those hamstrings.
Glad you like the video!
Love your videos!!!!! Is there anything for going down the hill, that's where my problem is!! Thank you!
Another video hopefully coming soon
@@arthritisadventure thank you!!! Your the best!!!!
At 82, and after having a tibial plateau fracture, walking up hills is a challenge, but not nearly the challenge that walking down hills, declines, can be!
Keep on the lookout for the video on declines coming soon!
Everyday is an uphill climb!!🤠
Your. Videos are very helpful madam Thank you so much Mam
You’re welcome
Thank You so very much🌹👏
You are so welcome!
❤ it's true I am doing your exercises❤❤
So awesome!
Thank you!!
You're welcome!
Thanks dear
Will practice it
Nd later comment on this 🎉😊❤
Glad you liked the video!
Takes some time to be able to do it and has great benefits to your legs, burns calories better than walking flat.
Building muscle does take time
This is the video I need!!!! My ankles are very weak and I have NO BUTT. My wrists are weak too. 😮😢
I'm so glad you found the video. Best of luck with the movements!
Waking up hill is the best exercise!
GREAT, GREAT, GREAT!
Glad you love it!
❤you are brilliant!
Thanks for the kind words!
i watched this video because of her amazing legs!
I would really like to do this exercise but my feet hurt I've had gout so bad that it's damaged the nerves in the ball of my feet. But this does look like a great exercise.
I want to give everyone a thumbs up who likes❤Alyssa's videos
Thanks :)
A physical therapist with nice legs
Thanks!
you're welcome! Thanks for the support!
Is it ok to wear bamboo knee sleeves. Does it weaken your know muscles?
I meant knee muscles.
Great video. Is there going to be a part 2 so that we can walk back down the hill?
downhill video is coming soon
Danke!
You’re welcome!! Thanks for the support
I have problems doing calf raises. Haven't been able to stand on tip toes for years. What's a good exercise for that? Ankles are very weak.
Love your exercises!!
A seated calf raise could be an alternate option to the standing calf raise as it doesn’t require lifting full bodyweight.
10/10❤
So glad you like it!
Very nice moves!Is it ok to use dumbbells at the first moves!
I would love to know your leg workout! I’m not as young as you but would love to work on my leg definition.
My instagram page has personal workouts on there.
I’d rather walk up a steeper hill than a longer incline. Older but can climb hills relatively well but find myself with extremely sore muscles later
Keep building that strength up.
Walking up a slope. The Secret Service would benefit from your expertise.
Hello Alyssa!! I love your channel!!! I do your workouts religiously and have benefited greatly since my Knee OA diagnosis,however now I also have OA in my feet😢top of foot especially my rt foot,could you tell me if the calf raises are good for the top of foot OA? Or would you recommend a modification? Thank you!!! ❤
Here's a video on foot pain you can check out. ua-cam.com/video/9C9bmmkqZas/v-deo.html
Please share exercise if getting down the stairs is a problem. No confidence without using railing
Here's a video on going down the stairs. ua-cam.com/video/-fbVSgpEMlk/v-deo.html
I cannot now do calf raises..what can you suggest I do instead please?
You should get a job training the secret service to prevent assinations at Political Ralleys lol... good timing on this video send it to the director!
Hi, Very nice informative video is useful to me, I am notable to grip, pick up any items, my fingers not able to band both hands fingers and let me know the above text to grip the hand of this issue, and one more thing is I am also not sitting on ground ones sit than not able to standing on, 1 or 2 people get it to me standing without helping know the above text any excercises to inform us about this issues.....
Hey, I like ur vedios, but I haven't seen anything about scoliosis. Do u have any strengthen exercises for this. Or hand and finger arthritis. If u do that would help. Thank you for what u do.
Here is a link to a video on the hand. ua-cam.com/video/m_d87DteuF0/v-deo.html
Ty, do u have anything for scoliosis .
Secret Service could use this training.
Wow. I thought this was an SNL skit. It really is about how to walk up an incline.
Secret service training video?
Marked as safe for SS
I am 56, having stiffness in the inner side of knee bend part. Feeling difficulty with up and down stairs. Suggest me a suitable excercise towards inner side of knee bend part. Thank you,
There are quite a few stair videos on the channel. You can subscribe to see all of the videos I have on the channel.
Hiiii ! Should I roll and continue to stretch my IT band? I’m not sure if it’s my IT band or my my femur shaft or pelvic tilt. Can you touch on the IT band, please? Thank you so much.
I will add the IT band exploration to a potential future video.
The problem is not so much the uphill, it's the downhill. So tough on my knees and spine. I live on a steep hill. Going up our stairs easy compared to going down. How do I make the DOWN easier? Late 60s. What goes up eventually needs to go down again ... 😅
Subscribe and make sure to catch our upcoming downhill video! Stay tuned.
I would have liked to have seen calf muscles included as I often have problems the first few days of a hike. Would standing on a step and lowering your heels help?
A heel raise and single heel raise works the calf muscles.