Iron Sights #195 - Managing Knee Pain: Lessons from the Trail
We’re back from a weekend out at Pinnacles National Park—and this one’s all about knees. After spending hours hiking up and down rocky terrain, the conversation naturally turned to joint health, knee pain, and how to keep your body running strong.
In this episode, we break down the real causes of knee pain—what it is, what it isn’t, and why so many people get it wrong. We talk about the role of glutes, hamstrings, and biomechanics in keeping your knees healthy and pain-free. From hiking trails to the gym floor, your knees take a beating if you’re not moving right.
We also share our go-to movements and strategies for both prehab and rehab, including exercises like terminal knee extensions, Spanish squats, and Copenhagen side planks. Whether you’re dealing with chronic pain or just looking to stay ahead of it, there’s something in here for you.
This isn’t theory—it’s what we actually do when our joints start talking back. Tune in. Take notes. And keep training smart.
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00:00 Intro
02:39 Hiking At Pinnacles National Park
06:10 Knee Pain & Common Mistakes
14:57 Causes Of Knee Pain
23:50 Rehab & Strengthening
25:48 Leg Extensions & TKEs
29:51 Spanish Squats Explained
32:57 Glute & Hip Strength
39:03 Medial Stability & Adductors
42:36 Hamstrings For Knee Health
50:59 Exercise Integration For Pain Relief
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