How to strengthen your knee

Add strength by walking backwards When walking down the stairs becomes more painful than walking up, you know you better tend to your knee problem. Luckily, our friend a sports science professor in South Africa, told us about an odd but effective way to ward off the ache: Walk backwards. Moving backward recruits more muscles in the thighs than moving forward. Strong hamstrings and quads keep the knee joint stable and pain-free. Watch how we do it: Step 1: Start on treadmill, take it slow. Walk at 1.5 to 2 mph for 1 minute. Turn around and walk forward for 2 minutes. Continue alternating for 30 minutes. If you feel unsteady, grab the handlebars or turn back around. Step 2: Increase speed, take it outside. Once you’re comfortable at the original pace, up your speed by .5 mph every week, until you reach 3.5 or 4 mph. Try practicing your backwards walking at the park or track, too. Step 3: Ignore strange looks at gym or park. Tell any gawkers that you're training for a new Olympic event !