You Aren’t Stuck with Bad Knees

Today, around 25% of adults live with persistent knee pain.

However, most of us aren’t born with degenerative knee issues, nor should our joints falter after just a few decades.

The underlying issue is our lifestyle.

We spend too much time sitting, working excessively, and repetitively exercising the same muscle groups while neglecting those that truly matter.

“I have bad knees,” is a phrase we hear frequently.

How often have you encountered this?

Perhaps as often as you hear weightlifters complain about shoulder discomfort or runners lamenting shin splints.

The knees are the two largest joints in our bodies, integral to almost every movement—walking, crouching, sitting, standing, and bending. Yet, many individuals lack knowledge on how to strengthen them.

Or maintain their health…

Begin with This

Humans were not designed to be the largest or strongest mammals on the planet. However, our unique knee structure provides us with a biological advantage that most animals do not possess.

Yet we squander this advantage.

We primarily walk on flat surfaces, take the elevator, and avoid activities that can strengthen our knees. This behavior accelerates the deterioration of our joints, far beyond what nature intended.

This results in knee pain, invasive surgeries, and the belief that you inherently have “bad knees.”

A longitudinal study in Wales spanning 36 years discovered that humans are superior long-distance runners compared to horses.

We are designed to traverse uneven terrain, walk, climb, hike, and explore vast distances. Yet, the majority of people spend their days sitting, walking on flat ground, and rarely shifting side to side.

Over time, these restrictive habits create imbalances in the body, leading to injuries and even a reduced lifespan.

Your body operates on the principle of "use it or lose it."

Think of your body as a structure—without a strong foundation, it is prone to collapse. Strength is developed from the ground up:

• Core
• Hips
• Knees
• Ankles
• Feet

A structure is only as strong as its weakest link. Hence, weak joints lead to unstable foundations. To cultivate a robust and agile body, it’s essential to start by reinforcing your foundation.

Enter “Kneesovertoesguy”

A common misconception is that during squats or lunges, your knees should never extend beyond your toes, as this was believed to place undue stress on your knee and ankle joints.

Yet, many of the most robust, flexible, and longest-tenured athletes utilize a full range of motion when exercising.

A notable figure is George Hackenschmidt, a strength training pioneer who invented both the bench press and the hack squat. He advocated for maximizing muscle extension during workouts.

Thanks to this philosophy, he was able to engage in strength training and athletic activities well into his later years.

Currently, Ben Patrick, known as “Kneesovertoesguy” on social media, has revived this philosophy, focusing on rejuvenating the body’s most injury-prone areas through unconventional exercises.

He refers to this process as “bulletproofing.”

Through self-study and experimentation, Ben overcame debilitating knee injuries, including the need for an artificial kneecap, allowing him to return to basketball, despite being told he would never play again.

What sets Ben’s program apart is that it involves no stretching or traditional rehabilitation exercises; rather, it focuses on strengthening the body’s weak areas through complete motion.

Initially, when I stumbled upon Ben’s videos, I identified with his experiences, but I wasn’t quite motivated enough to invest hundreds of dollars in his program.

So, I opted to start with one simple at-home exercise…

My Journey to Curing Knee Pain

Aging is often associated with gaining wisdom.

For the most part, as we navigate life, we tend to become more insightful—except when it comes to our bodies.

For many individuals, aging means an increase in injuries coupled with a decline in mobility. We fear conflicts and illnesses, yet falls were the second-leading cause of death globally in 2021.

Recent studies indicate a direct correlation between one’s ability to perform basic mobility tasks, such as balancing on one leg, and lifespan.

Movement is in our DNA, yet we often find ourselves leading sedentary lifestyles, losing touch with our bodies’ intended ways of moving.

For instance:

Walking backward is crucial for knee health. It encourages blood flow and distributes your body’s natural joint lubricant (synovial fluid) to the knee and ankle joints.

This is also the foundation of bulletproofing your knees.

In an episode of The Joe Rogan Experience, Ben offered this advice for anyone seeking to regain mobility:

> “For anyone out there who wants to start bulletproofing their body but can’t afford the full program, do this one exercise: perform reverse sled pulls before every workout.”

If you’re unfamiliar with reverse sled pulls, it involves pulling an object backward (as depicted below):

A deficiency of synovial fluid reaching your joints (which includes your shoulders, elbows, wrists, knees, hips, and ankles) can lead to degenerative and inflammatory diseases like arthritis, gout, and bursitis.

Synovial fluid possesses remarkable healing properties when it reaches your joints. In summary, reverse sled pulls promote proper blood circulation and deliver synovial fluid to your joints. The exercise is as straightforward as pulling an object while walking backward.

As Ben articulates in his blog:

> “The better you are backward, the more protected you are forward.”

However, if you’re like me and lack access to a fancy sled, here’s how you can start at home.

Getting Started at Home

If you’ve ever exercised at a high-end gym, you may have noticed sled machines like the one depicted above. If you have access to one, excellent.

Ben suggests starting with approximately 60 meters before each workout, 2–3 times a week.

But if you, like me, don’t have a sled, you can get creative. Here’s a makeshift sled I utilize during home workouts:

It may not be aesthetically pleasing, but it serves its purpose.

Since I’m unsure of the distance of 60 meters, I simply pull my coffee table sled back and forth in my basement five times before each workout or until I feel blood flowing into my knees.

The goal of this exercise isn’t to overexert the knees but to provide them with lubrication for your workout.

While reverse sled pulls are my preferred method for strengthening my knee and ankle joints, there are numerous small-space alternatives…

Three Reverse Sled Variations

While crafting my own sled has made knee rehabilitation incredibly simple, I recognize that not everyone has the space to do so.

Additionally, it’s refreshing to switch things up occasionally. Here are three alternatives to reverse sled pulls.

#### 1. Step-Downs:

Also known as Poliquin step-ups, a step-down is exactly what it sounds like.

How to do it: Stand at the top of a step, stair, or weight plate, and step down while keeping your core engaged and ensuring your shoulders and hips align with your knees. Lower yourself slowly and with control, then return to the starting position.

Aim for 10–15 repetitions.

? See it performed, here.

#### 2. Shin Strengtheners:

Also referred to as standing tibialis anterior lifts.

How to do it: Stand with your back against a wall. Raise your toes towards you while keeping your heels on the ground. You should feel your shoulders sliding up the wall.

Aim for 10–15 repetitions.

? See it performed, here.

#### 3. Backward Walking:

Walking backward is the most straightforward way to strengthen your knees and prevent injuries. You can practice this outdoors on a slight incline or on a treadmill.

? See it performed, here.

Though each exercise targets slightly different areas of the body, they all help push synovial fluid into your knees, thus repairing damaged joints and strengthening your foundation.

As for how long or how often you should engage in backward walking, I find Ben’s advice to be the simplest and most effective:

> “Just walk backward as often as you can.”

My Results After 30 Days

To be candid—at the time of writing this, I’ve prioritized my knee health for nearly two years.

And the transformation has been significant.

As a child, I dreaded hiking because I always lagged behind. Participating in sports felt like a countdown to injury. Today, I take pleasure in long walks and hikes and feel physically revitalized by both activities.

It feels as though I’ve been granted an entirely new lease on life. This improvement stemmed from practicing one of the aforementioned exercises 2–3 times weekly, using them as a warm-up before my workouts.

Although your journey may differ from mine, here’s what you can anticipate…

#### The First 3 Steps:

I’ve never experienced knee issues severe enough to require surgery. However, for lack of a better term, my knees often felt hollow, as if they were on the verge of disintegrating.

They would crack, pop, and ache as I navigated stairs. Additionally, my unstable foundation contributed to lower back pain.

Yet, after just a few weighted backward steps, I felt previously dormant muscles awaken. The sensation was intense, even painful—but in a good way.

Like the grinding of gears as they revive.

#### The First 3 Days:

The most immediate benefit was a feeling of fullness in my knees. After just a few steps, I felt an increased weight in my legs, and within days, my movements became noticeably smoother.

While my primary goal was to lubricate my knee joints, I also noticed improved stability in my ankles and feet. I felt more capable of gripping the ground with my toes rather than walking as if I were on canoes.

Within days, the muscles at the back of my knees began to engage when I walked up and down stairs, not to mention a significant reduction in overall knee pain.

#### The First 3 Weeks:

Surprisingly, maintaining a consistent routine was remarkably easy, primarily because I could feel results almost instantly.

By the end of the first week, I felt more stable in my feet, ankles, knees, and hips. After three weeks, my back pain had diminished. I could stand up straighter and felt my core supporting my torso rather than my spine.

The hollow sensation in my knees was virtually nonexistent, and I noticed improved performance in the gym, especially with compound lifts like squats and deadlifts.

#### After 30 Days:

I sailed past the 30-day mark without even realizing it. Now, some form of knee rehabilitation has become an integral aspect of my exercise regimen. I still practice reverse sled pulls (or a variation) 2–3 times a week.

Overall, I’ve observed the following benefits:

• Enhanced balance
• Better posture
• Reduced joint pain
• Increased flexibility
• Improved muscle engagement during workouts

What has astounded me the most is how seemingly unrelated areas of the body work together. I never would have believed that dry knee joints could contribute to back pain.

And I wouldn’t have accepted it if you told me stronger feet could resolve my lifelong struggle with poor posture.

Final Thoughts: If You Do One Thing, Do This

Though it may sound clichéd, balance is crucial.

Your body is a continual work in progress. Through these exercises, I feel as though I’ve equipped myself with new tools.

My key takeaway from this journey is this:

Sometimes, to move forward, you must first move backward.

Since incorporating reverse sled pulls into my routine, the future has become much more promising. Therefore, if you take away anything from this narrative, I encourage you to explore Ben’s videos.

I have no affiliation with him, aside from finding his content immensely helpful. His YouTube channel is packed with valuable information. For starters, I recommend this beginner routine.

Happy moving!

Hi, I’m Hudson. I write about living healthier, happier, and more mindfully. To see my stories pop up on your feed, I’d love for you to follow me (Hudson Rennie). And, to have stories sent directly to you, subscribe to my newsletter.

Editorial Disclaimer: The views expressed in this content are solely those of the author and do not reflect the opinions or beliefs of the Medium website, its editors, or its affiliates.