Help protect your knees...

Each month Country Walking is giving its readers top tips on how to strengthen each part of your body ready for walking.

And here on LFTO we get to watch our expert Peter Sheard demonstrate special techniques designed to increase your stamina and reduce any aches and pains.

Peter is a senior lecturer in sport, exercise & biomedical science at the University of Bedfordshire. And each month he’ll show you a different exercise for you to try in your own home.

 

Month One: The plank

This is a great way to strengthen back, bottom and abdominal muscles and helps protect damage to the spine caused by slumping at your desk day after day.

Strengthening your torso also helps control the twisting action you have when you walk.

In short it will reduce your chances of getting injured…

 

 

Month Two: The heel raise

This builds strength and balance , increases calf power to drive you up hills, and flexibility to reduce shock through your legs...

 

Month Three: The VMO Contract

A quick and easy way to strengthen this muscle just above your knee and protect your knee joint from damage...

 

 

Month Four: The leg extension

This move helps you gain control in your hips to help your balance and safety when hill walking...

To see more exercises to help strengthen these muscles buy this month’s issue of Country Walking, out now!