Tips on how to keep your painful knees from hurting while hiking are plentiful (use trekking poles, zig zag, slow down, ect), but i was looking for tips on how to condition your knees so that the pain is no longer a problem. This way, poles, knee braces, ect will not be needed.
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I run stairs. It is simple, no complicated instructions, can be done nearly anywhere. It helps my cardiovascular system and gets my knees ready for hiking season.
Because of an old knee injury that occasionally flares up and my aversion to taking anti-inflammatory medications, I took up ultralight backpacking. It really helped me. If you are interested in exploring that option, see the website below.
Your best bet would be to get an exercise regime from a sports physio but I'll roughly say what I did to strengthen my knees for snowboarding and hiking (as per my physio).
First don't do anything with weights to begin with until you can easily do 20 repetitions x3 of each exercise (1 min between reps).
Do these every other day.
1
stand on a very stable chair or ledge with one foot and lower yourself down so your supporting leg is bent 90 degree then slowly back up 10-20 reps x3. this exercises all the stabilizer muscles.
2
Lunges. stand shoulder width apart and lunge forward one leg at a time, knee above big toe crouching forward into a squat then back to standing 8-12 reps x3.
when that gets easy move to jumping lunges and after that you can do lunges onto a wobbly board which helps stability (learn how to do it properly first, maybe check out lunges on youtube)
Good luck
start by walking up and down your street or something. after a while take longer walks then move to something more difficult this is what i do to help bike riding but im sure its the same thing because both are for knees. and bike riding may help with that too hope i helped