Hip List All The Way Down
A common complaint in walking downhill is pain in the knees. This could be an indication of leading with the knee bending as you walk downhill and possibly falling forward onto the next step which results in more impact through the whole body and especially in the knees. One way to protect the knees and to walk with more control downhill is to use the hip list. In the case of walking downhill, you'll focus on the eccentric or lowering phase of the hip list. Although the knee of the standing leg will bend eventually depending on the steepness of the hill or the length of your gait, try to keep the legs as straight as possible until you have to bend the knee. This way you'll develop control of the lateral hip muscles to lower the next foot down. You can also add an exercise of lowering the leg that is reaching forward, but instead of taking the next step, back right up onto the previous foot. This will help you learn to keep control of the leg you're standing on without falling forward onto the next leg. Focus on downward listing as your walk downhill, and you'll feel much better in the knees!
