If your knees have been bothering you, here is something worth trying. Dr. Alyssa Kuhn, an arthritis expert, says a simple backward stepping exercise can take real pressure off your knees, even in serious cases.
And you do not need a gym or special equipment to start.
Start at the Kitchen Counter
The first move is called a supported backward step. Hold your kitchen counter for balance. Step one leg back at a time. Touch your toes down first, then lower your heel. Keep your chest upright and do not lean forward.
If you need extra support, use both hands on the counter. You can also try a smaller step to start. There is no rush, comfort and control come first.
The reason this works is straightforward. Stepping backward strengthens your glutes and hamstrings. It also supports your knees in a different way than regular forward walking does. According to Dr. Kuhn, it can reduce the irritation that builds up from all that repetitive forward movement.
Add a Resistance Band When You Are Ready
Once the basic step feels comfortable, you can progress by placing a resistance band around your mid-shin. Continue the backward stepping while keeping good posture. Press your leg back against the band’s resistance and squeeze your glutes as you go.
Start with a lighter band. Only move to a thicker one when you feel confident and in control.
Then Try Walking Backwards
The next step is walking backwards along a counter or down a hallway, somewhere you know there are no obstacles in the way. Same technique: toe first, then heel, chest up.
It might feel a little odd at first. Most of us have spent decades walking in only one direction. But your knees may thank you for the change.