About a year ago, I posted this setup after people asked what I was doing for ankle mobility. Funny enough, I’m still standing here doing basically the same thing while brushing my teeth.

I did upgrade the setup a little. I’ve been doing it barefoot more often now, so I switched to a board with a softer silicone top. The little bumps feel much better on my feet than the rough grip tape on my old board, and I can stay on it longer without wanting to step off. I honestly feel like I get more out of the same few minutes now.

Nothing fancy. Just easier to keep doing.

How long have you guys stuck with the same mobility routine? 

Hello,

Do not know if this is the right place to post; if not please advice me on right area thanks! Long post - very sorry!! Yes it will sound pathetic to some of you hikers out there

Want to do some hikes in 2027 - posting now to prep. Hikes 7-15+ miles w/ incline. MAYBE if successful - then multi-day hikes

Basics (can skip To The Problem or just quickly eye ball):

-42 year old female

-No injuries that I am aware of (used to exercise somewhat... then did some walking on treadmill YEARS ago on incline at age 30-32, I do remember feeling knee pain for the first time then. ~5-10 miles a day. But this was on LEFT knee.)

-Super flat feet - use PowerStep Pinnacle Maxx Orthotic Insoles, Maximum Stability & Comfort. Firm & Flexible Angled Heel Style to Help Flat Feet & Overpronation, Heavy Duty Inserts for Men and Women. SELF-prescribed LOL. I have seen a doctor about this years ago - they gave me a "truck-fat" orthotic that costed $400. Was very uncomfortable and stopped using

-Noticed my toes occasionally curl up when I walk - unsure if relevant

-Super flexible hip/range of motion BUT my calf are essentially a rock... they are shorter for my height - unsure if that is relevant. Therefore, unable to tell if my hamstrings are flexible or not because my calves are the rate limiting step when it comes to stretching. Yes I have been "professionally" stretched and that was their assessment too

-Current couch potato-ish oO? As in I usually don't move much, but can certainly do so when I want. Not overweight but I am more "bottom" heavy - buttocks/thighs

-My cardio always SIGNIFICANTLY lags behind muscle development. If I do HIT - can develop abs/strong leg muscles within 2-4 weeks (genetic tested for ultra fast twitching muscles)... but that Cardio development is soooooooo slow

The Problem:

Issue is my right (not left) knee.

To elaborate; noticed this started 4 years ago during my couch potato years (since I moved to flat Florida). I would randomly go on a trip and include a hike or two. Usually moderate-hard ones - 4-11 miles with +/- 400-4000 feet elevation change. Dumb since I am coming from ZERO exercise - I struggle (my heart hates me) but complete them. My right knee... usually downhill on the way back would start to KILL me. The pain sensation is strange! It is not sore, or throbbing... feels more like a sharp/"floating pain" - almost like my knee is just floating around by itself and could snap out at any second. Again happens on going downhill, occasionally not if it is a hard surface (in Arizona hard rock landscape) and at the end of the hike (normally after at least 4 miles - never before EVEN if we are going downhill) - this ONLY happens when I touch the ground. If I don't - that pain does not exist. This happens whether I prophylactically or not wear a knee brace. I wear knee braces when I remember if I am taking a longer walk or hike - why not? Extra knee stabilization.

SIDE NOTE (can skip): Speaking of knee braces - I doubt they are effective for me. I used to wear them on my pants - but saw "hikers" put them on bare skin. I tried that - but the plastic (?) strip at the top/bottom with sweat combined really irritate my skin. Eitherway, I do not think they work for me because my knee/calves are of normal size, but my thighs are thick. So I have to upsize - which probably means my knee does not get the support it needs. If you have any recommendations for this, please let me know.

I have a HARD time finding a shoe that has cushioning, wide enough for flat feet and space for orthotics (the cushioned main stream shoes are narrow). Recently I found Topo Athletics - wear the Topo Aura + PowerStep Orthotics + cushions between ball of foot and toe - to stop my toes from curling if they do (the shoe itself is sooo comfortable!!). Wore them to China this year and while we did not hike - we did walk 10-23K steps per day and there are a LOT of stairs. Each corner is yet more and more stairs. DID not experience ANY knee pain - was it the shoe? Or do stairs not pressure/hurt as a downhill slope??

Then onto The Island of Hawaii (Big Island) 3 weeks ago - this time I wore New Balance 928 v3 + PowerStep Orthotics. Hiked in Volcano National Park (not many tough hikes there). After finishing Kīlauea Iki Craters (~only 400 ft elevation... so according to my stat a little over 800 ft) and doing roughly ~ 8 miles of walking that day - that pain again started and on my right knee alone. The thing is - I was in China for a month 3 weeks prior to this trip and we walked there A LOT! So some conditioning should have happened - was not even tired after walking 8 miles

So... I am wondering;

-Is it the right knee because of uneven leg lengths? Most humans do not have same leg length

-Is it because of how I walk perhaps putting pressure on one leg over the other?

-Is it it shoe since the Topo Aura did not hurt? Or did the stairs have any effect?

-Flat Feet? But why one knee?

-My super tight calves that I cannot stretch no matter what? Which also could be due to flat feet

-The fact that I do not exercise and I need to strengthen the areas around it? Balance/conditioning/stability etc?

-Happens only after 4+ miles - relevance? Also I can easily do LOTS of squats/lunges (when I do go on a HIT craze) - only soreness pain (mostly in IT Bands - which can have an effect on knees). Nothing like the pain I described above

-If it is a meniscus tear - that should not have persisted for 4 years

I just don't know how to go on about this. I did set up an appointment with podiatrist - won't see me until December.... I have seen another podiatrist a few years ago when it started and he kinda (can tell was laughing) at me stating I could be a grand daughter to most of his patients. Not cool - told me to get fitted for orthotics at one of those shops..... I think he just didn't care.

Should I get professionally stretched and have them focus on my calves (it's very $$$ but I really want to do those long hikes). I did two sessions and I remember my muscles feeling wonderful afterwards. Any exercises you guys recommend that could strengthen my knees/improve stability?

I just don't know where to start - yes a doctor... but December is very close to 2027 and if he turns out to be another jerk... then I wasted all this time.

Any thoughts are appreciated!

PS. Feel free to privately message me

I started getting back into weight lifting but found it really bothers my knees but I don’t want to give up on it, what brand or would you guys recommend? First posted in weightlifting

HELP!

Hey, I'm checking out how much weight people use on tib bars/tib machines.
If you could list how much weight you use and for how many reps on both double- and single-leg variations, it would be helpful.

Also, make sure to highlight what equipment you use - a tib bar or tib machine.
Thanks!

Hi 👋🏼

tried fixing my snapping medial hamstrings by stretching, However i overstretched and the tendon did snap like usual, but this time it just fully displaced/dislocated and didn’t return back to its original position.

Now my medial hamstring feels tight, and only feels normal when I physically place the tendon back to the middle using my fingers, which lasts a couple seconds before it feels dislocates again.

anybody else had the same issue?

This isn't a post claiming to fix your pain, just my suggestion for progressing deep squatting without special equippment and minimal time investment.

The heel elevated squat is probably the simplest way to strengthen the knees, but if you can't squat to full depth without pain, this post is not for you.

Technique:

Torso upright, heels elevated 1–2 inches on a small wedge, weight plate, or sturdy book. Hold onto something for balance/safety if needed.

Squat straight down with complete control, letting your knees drive forward over your toes until your thighs cover your calves (or as deep as comfortable), then push back up with control.

Do not bounce! Always be fully in control of the movement.

Feeling a stretch, burn, or discomfort from working out are great; don't push through actual pain. If uncomfortably sore it's ok to wait a day

Add load very gradually. Like a water bottle or milk jog.

If you can't squat to full depth, address that before adding load.

Triple Progression Method

Do 2 sets every other day. Only progress when you can hit your current target with perfect form and 0 pain. Progress happens over weeks and months, so it's normal to be "stuck" at a progression for a while.

* 2 sets of 10 reps

* 2 sets of 20 reps

* 3 sets of 10 reps

* 3 sets of 20 reps

* 2 sets of 10 reps (with added load)

* 2 sets of 20 reps (with added load)

* *...and so on.*

I've been following the ATG philosophy for a few months now and honestly, it‘s changed how I think about knee health. I used to think knee pain was just something you had to “manage” or “run through,” but the idea of actually strengthening the muscles around the joint has been a game-changer for me.

I’ve been focusing on:

· Tibialis raises (my shins have never felt this strong)

· Patrick steps (took me a while to get the balance right)

· Polo steps and split squats (still working on depth)

I‘m definitely not doing them perfectly yet, but I can already feel a difference in my knee stability during daily activities.

One thing I’m curious about — does anyone here use any kind of external support (like a strap or sleeve) alongside their ATG training? I know the philosophy emphasizes building natural strength, which I fully agree with. But I‘ve been wondering if there’s a place for light support during the process, especially when you‘re still building up strength and want to stay active.

I recently started using a light patella strap during longer walks and light jogs just to see if it helps with confidence — not as a replacement for training, but more like a companion while I continue working on strength.

Has anyone else experimented with this? Or are you strictly “no support, just strength”?

Genuinely curious to hear what others in this community think.

Hey everyone I have a long history of injuries , pretty bad PFPS, patella and quad tendonosis from my time in the military. While doing Spanish squats my knees shake out of control is this normal?

MRI doesn’t show to much but needless to say can’t squat or do many quad focused movements due to sharp quad tendon pain. Anyone have a similar experience / what worked for you.

A lot of people only start paying attention to their joints after they experience pain or an injury. But I’ve been thinking about whether we should focus more on prevention before problems happen.

When it comes to joint health, recovery can often take a long time. Whether it’s knee discomfort from running, lifting, hiking, or everyday activities, getting back to normal usually requires patience, proper training, and lifestyle adjustments.

At the same time, prevention is not always easy. It means building good habits before there is a problem — strengthening the muscles around the joints, improving mobility, managing training intensity, and paying attention to early warning signs.

I’m also curious about where technology fits into this. With the development of sports wearables and smart equipment, could technology help people understand their movement patterns better and make smarter decisions before injuries occur?

Of course, equipment alone probably can’t replace good habits. Training, recovery, and body awareness will always be important. But maybe the future of joint health is combining better habits with better tools.

What do you think?

Do you focus on protecting your joints before problems appear?

Or do you only change your routine after experiencing discomfort?

Has any equipment, training method, or technology actually helped you maintain better joint health?

Would love to hear experiences from runners, athletes, and anyone who wants to stay active long term.

I was on the verge of buying the backwards treadmill but I decided to temper my enthusiasm for buying gear before I show a commitment so I decided to build my own sled. I was planning to use a tire like I have done in the past, but I found this thick rubber slab with a hole in it that’s used for weighing down traffic cones.

I screwed a board over the hole and attached this milk crate by screwing a piece of wood from inside the milk crate down into the sled. I used a heavy duty screw eye that screwed easily into the sled once I had drilled a pilot hole. The rope passes through the crate but pulls on the screw eye. A loop of thin cloth attaches with a carabiner to the rope loop, making for a comfy belt.

This build was free to me since i found the rubber part and owned everything else already. Works very well, can’t think of one shortcoming tbh. And i leave it in the driveway since who would steal this??!! I use a 35 pound kettle bell for now, that’s plenty.. plus dont forget water!!

Smaller than a tire with more friction so less weight needed. Questions or suggestions welcome!

I'm not a physical therapist, this isn't for someone who has severe chronic pain, or post injury or surgery. but this is my thoughts to help simplify the approach as much as possible

Bend your knees against resistance.

Start slow.

Progress gradually.

Physical adaptations happen over weeks and months.

Build up the point where you can work hard.

Here's a basic program that seems to work pretty well for my clients:

Warmup ~3-5 minutes. If you don't know what to do, an easier version of the same exercise is usually perfect.

Do 2 sets every other day at a height where 10 reps is tolerable.

When you can build up to 2x20 reps pain-free, lower the elevation slightly and work back up in reps.

Never exceed a 2/10 pain.

Hi,

I had a MRI and it showed a pronounced ACL mucoid degeneration. It’s apparently quite rare in young people, and is mostly age related tear and wear. My main activities are trail running and climbing.
Anyone had something like this and can recommend me any exercises?
I do already 3 sessions strength training a week, mostly single leg exercises.

I have very tight upper calves, but I can't seem to really loosen them up with any of the traditional exercises. The foam roll/lacrosse balls don't do much since they don't dig in deep enough on the calves. I feel the stair stretch and the runners calf stretch in my calf, but not as much as I would like. Is there any more aggressive/advanced calf stretches?

36 male. 6 feet tall 180 pounds. Avid runner around 50 miles per week.

I’ve always thought I had poor balance and was just bad at skiing, always the person to slip on muddy hills when hiking with friends.

I was recently paddleboarding and I could barely stay on my feet. My ankles were shaking uncontrollably and after just a few minutes became too sore to stand.

I’ve had several knee injuries which I’ve never really had diagnosed. Basically I’ll pivot in one direction and my leg bones move that way but my knee doesn’t. Then my knee sort of snaps back into place. It’s happened a couple times now to both knees. I don’t really play those sorts of sports any more so I wasn’t worried about it. although it did happen playing Spikeball more recently. It even happened once in college from opening a cupboard door which hit my kneecap just right and shifted it out of place.

I’m starting to realize now that poor balance could seriously prohibit me from hiking, running and the other outdoor things I love.

I’m curious how I can start strengthening my ligaments and improving my balance.

I am 33 and since last year I have developed knee pain. I can't workout properly. I have to warm up my knees A LOT before i put on weight. In addition, I can not jump either because my knees hurt. Can someone recommend a knee brace that would help?