Love it, have fun and good luck!

Love it! Gotta get those quads kicking

Does walking up stairs backward have the same benefits as the treadmill? I don't have a treadmill

Build your quads

@@markyrusshow should one build quads w bad, bad knees?

You're totally right he made certain exercises popular but with the exception of the ATG split squat, he didn't invent any of them. If you're looking for more original content, Id love if you checked out my videos about the Shin Splint Sandal. If everything goes according to plan, it will be available to buy later this summer for less than $100 with shipping available worldwide!

@@shinsplintssolutions6419 I'm reasonably certain the "Patrick Step" is named so because of him. To say he "invented" it could be considered a stretch because he clearly based it off the Poliquin Step-Up and the Petersen Step-Up, but clearly no one else thought of it before he did (at least no evidence exists that I am aware of). I doubt it came from someone else who just happened to have the last name "Patrick".

@@josephgrmovsekcollaredcons6085 is it harder or easier

The lower thigh part ur feeling is the muscle that will make u bounce higher when u jump if u did this for. Year u would jump prolly at least 6 inches higher

How long it take to notice the knee pain deminish?

Great question, it is certainly an option but because of the set height of steps doesn't allow a lot of flexibility if it is more challenging for you. Other alternatives include walking backwards up hill, which would allow you to take smaller steps if needed, or dragging a sled or heavy object while walking backwards on flat ground. Check out kneesovertoesguy for his fantastic breakdowns of those options

Thanks for the reply! Yes, I've seen the kneeovertoes video and that's why I got recommended this video days later. I read in those comments about walking up steps backward, and it's the only option that is viable for me. I'm just glad it's an option st all, it being more challenging is just a benefit in my case, I've tried it and I can handle it fine. Again, thanks for the help.

@@acidset that's awesome! I'm glad it works well for you. If you decide to do that consistently each day for say 2-3 weeks to build some practice, I'd love if you commented back to let me know how it went for you and how you're doing

Many thanks for demonstrating this movement

Good call, I don't think I mentioned stance. Yeah, most likely whatever feels natural for you is the going to be the right way to do it. With something like this, don't over think it and your feet will go where they need to for the width

Best of luck and enjoy the process!

When stepping backwards, I normally let the toes touch first and bend, letting the ball of the foot touch and then as the rest of the foot rolls onto the belt of the treadmill, the mid foot and heel touches as your body goes "over" that foot. Then as you keep going the toes of that foot will be the first part to come off the treadmill with the heel coming off last. You then bring that foot backwards to complete one full cycle/stride with that foot. Let me know if that didn't answer your question, and we'll try to figure it out together 😅

The treadmill is not going backwards.

@@emh8861 No, the question is if the belt is moving backward whether off or on, does anything the treadmill sustain any damage.? I ask because I was going to purchase a Lifefitness treadmill and the salesman informed me that the treadmill is not made for the belt going backward. Do you have a brand you would recommend? Thanks

No worries, You did great! Yes you can tilt it if that works better for you

@@shinsplintssolutions6419 Thank you have a nice day👍😉ciao.

That is a solid place to start, as it gets easier, you can decrease the amount of rest time in between sets. I have shifted how I do it a little bit and like to do about 5 minutes straight as a warm up before workouts, not super fast that I'm gasping for air but so I can really feel my quads pumping and working

@@shinsplintssolutions6419 thanks for your response. I’m going to do it more often.

How often should we do this?

@@shinsplintssolutions6419 m i’ll

Thanks for your support! I've been doing some version of this with patients after knee surgery for a few years now but I can't say I came up with this. I did invent the Shin Splint Sandal though! 😀

I haven't personally tried it but I think it would work on a magnetic treadmill. You can still adjust resistance as a feature of the treadmill often times. However, I don't think it works great on a mechanical/manual treadmill, especially the curved ones. Once you get momentum going, it just keeps going. So while not bad, not ideal

@@shinsplintssolutions6419 Thank you. Bought a used one. I have to support myself with my arms, but it works even though the resistance isnt that much. Too bad the original owner was a heavy smoker :# Aaaand after a week and a half I caught covid so I have that going on for me :D Gonna resume next week when Im over covid. Too bad the arm support is so low.

You could do 20 min, Start slow or build up to 20 min. I wouldn't recommend trying to do too much of anything too quickly but with a gradual progression your body will adapt and get used to it. I think you could pull off 20 min bit your quads may get really tired that first day, just take your time and youll be on your way. This could help your basketball and jumping feel better too

@@shinsplintssolutions6419 THANKS

I don't believe so but I can't say with 1000% confidence. I also do it in more frequently in my apartment's fitness center and use which ever treadmill (of 5) is open and I guess that kinda spreads the use out a bit but if I start breaking treadmills or hear of someone damaging one, I'll let ya know!

@@shinsplintssolutions6419 I contacted the manufacturer of my treadmill. They say it doesn't harm the machine, so.....Thanks for the tip. I'd never heard of this before. I did it yesterday, and today, and will do it again!!!

@@allkindsamusicchick Hi hi. That was something i was wondering about :)

Yes you can. That's what I do

It can! This will help to strengthen the quad muscles which are very important for improving vert height

Walking backwards with it on is also a good option! Obviously not as hard, just make sure the speed isn't too high so you can start and stop safely. If your shins are sore, it could be from pulling your toes/foot up, just before your foot leaves the ground to step backwards. Some soreness after the first one or two times isn't necessarily a bad thing, it should get better in a day or two and the next time you try this, it shouldn't get as sore as your legs get stronger 💪 great stuff, thanks for sharing Luhv Alwayz!

That's tricky. I love the thought process! Creating more resistance in the belt when you push would be "adding weight". What about creating a decline? Like you would be leaning backwards pushing the belt up hill as another way to make it harder? We could also play with different variables for progressive overload: speed, duration, rest intervals. What ideas did you have in mind?

If you have a treadmill that folds, for greater difficulty you can put a plank or two under the back feet to lower the incline below 0%, so that you're effectively pushing the tread uphill.

maybe using the resistance band somehow

You absolutely can! And that is a great starting point. When that gets too easy, using the treadmill without turning it on or having to walk backwards uphill adds resistance for the thigh muscles to push, which helps build to that next phase

@@shinsplintssolutions6419 ty for the reply. I have a hill nearby and I'm planning on doing that there. How many times should I repeat these hill walks in a session?

@@roseslasher That's going to be hard for me to really give you a specific number. It's going to depend on how steep the hill is, how long you have to go for. As a general rule, I think aiming for a 6/10 effort/difficulty level could be a helpful guideline. I would expect you to feel the "pump" in your quads after doing it but maybe not so much that youre totally exhausted if this is your warm up

I'm assuming you are talking about Plantar fasciitis and not patella-femoral pain: it could be helpful to improve ankle dorsiflexion and also strengthen the intrinsic muscles of the foot if you are doing this barefoot. PF is tricky!

You nailed it, correct type of PF😁. Been struggling with it almost a year now, not been able to run since last April. Tricky to get rid of, you bet'cha! But people say it usually "burn out" after 12-18 months... Not that those messages really comfort me, after having been pushing 3-4500km/year the 9 years before that.

@@MusicChristo very impressive mileage! I'm sorry it's been such a long drag for you. When I work with people in physical therapy, the top things I check and try to improve are ankle dorsiflexion ROM (>15 deg with knee straight) + strength, single leg heel raise strength (can someone do 20 in a row on one leg?), Some hip abduction strength, and "toe yoga" type stuff, and load management. There can be always be more nuance and personalization but that's what I tend to work on first. Thanks for subscribing! I hope you get back to running soon 💪🍻

I'll do that single leg heel raise tomorrow, and then I can tell for sure😅. These feet brought me through close to 200 competitions in those 9 years, including close to 50 marathons & ultras, so darn them if they don't heal up. Being a 1971-model sure doesn't make it easier, and its partly ironic to take advice from you young guys. How can you know?😉

I have yet to hear of an example of someone damaging or breaking their treadmill or a gym's treadmill while doing the exercise. So it should it be fine. But at the same time, I can't make any guarantees. I haven't been doing it with one treadmill consistently because I mostly use one in my apartments gym facility and sometimes it's being used by someone else so I use a different one but I'll go backwards and sometimes run forwards and have not been able to notice any differences over time

Love this question! I very often use this as a first step so typically you won't have a lot of knees over your toes, which is ok because that is a position that puts more force through the knee joint and can be uncomfortable early on. That's not bad, we just have to gradually increase the difficulty as we are able to. This is a great starting spot because the exercise allows you to really get your quad muscles pumping with lots of blood flow without a ton of "stress" on the knee joint itself. That blood flow is what is going to help with the healing process and improve the capacity of your quad muscles and tissues surrounding your knee. From a technical aspect, getting your knees over your toes depends on how large of a step backward you take on the treadmill. In this exercise, the bigger the step backwards, the further your foot goes back, the more your knee is over your toes, but just doing what feels natural will be enough to get the benefit and help set you up for success on other exercises. Thanks for asking

@@shinsplintssolutions6419 I appreciate the effort you put into writing this response. Thank you kindly!

I dont have a specific treadmill recommendation, most basic/flat treadmills will do the trick to do the exercise from the video. I only tried it on one non-motorized treadmill once and it didnt feel the same to me, I felt like it just slid really easily but that is a super limited sample so take that with a grain of salt. I don't know if kneesovertoesguy has done anything with non-motorized treadmills for deadmills but it could be worth it to ask him.

Other cheaper options: you could also walk backwards uphill(bigger steps= harder, but take your time on speed) or drag something heavy while walking backwards like a bag of sand, heavy chains, a sled with weight on it,. An idea I literally just had: if you have a workout partner consistently, buy a sled like for sledding in the snow and have your partner sit on it and drag that on turf at a local field. May require some problem solving for grip on a handle/rope etc but could be very cheap. In the clinic, I have used the common "green stretch out strap" looped to a kettlebell handle and dragged it on the carpet to show patients another way that they could do it at home, but too many times in one spot and it might leave a mark.

Hey Jeff, I don't know if it does but I have yet to hear of any stories saying so or if someone had issue with their treadmill. I don't own a treadmill personally and when I do this, the treadmill I use varies depending on availability at the gym

On a treadmill that's off like this, the best way to scale it up is to try and go faster. That quad burn is unreal! Try some short "sprints" at a faster speed like you were back pedaling with some slow normal walking in between

@@shinsplintssolutions6419 thank you!

Is a broken treadmill good then? It can still incline but aside from that it doesn't work.

@@and1ballazzz I would say most likely still good! You'll know. If you go for ~3 min and the belt feels like it is spinning really easily, and your thigh muscles dont feel like you are working hard, then the broken treadmill is not working for this. If you feel like you're working hard, then you got it!

@@and1ballazzz Keep it flat to start, that will make it hardest. If it is too hard to do like 2 min at a time, then try making it a steeper incline, like if you were to walk normally forward "uphill", then that will make it easier for when you do the deadmill. If you play around with it, I think you will feel the difference

I'd recommend it with shoes on, less rubbing on the bottom of your bare foot or sock and likely better grip, just in case

@@shinsplintssolutions6419 thanks dude! Great tip

That's awesome! And yeah, this treadmill set up is more specifically to focus on the muscles in the front of your thighs as they are doing basically all of the work as you push the treadmill belt away with each step. Doing this helps to build those quad muscles and improve the ability of your knees to practice other activities like going down stairs or kneeling down to the ground

Thanks! Yeah my intention was not to take credit for it, I shot this in one take, one time, without any practice, so I may have misspoke when I didn't mean to

Definitely working the quads, and the VMO is part of that. I've seen mixed research/ideas/reviews/thoughts on if we can target the VMO in isolation. While it may work more in certain exercises than other portions of the quad relatively, we can't isolate it out on its own as far as I know. A good collective exercises, ideally through more range of motion (vs less) in varied ways is going to be preferable for building stronger resilient quads/legs

Hi Abhi, I'm sorry you are having trouble with the volume. Until I make a new version of the video, I don't have a great way of trying to improve it. I'm also working with some low budget equipment which could be part of the problem. Hopefully, turning the volume up on your device and on the video player helps enough to make it worth while. Cheers!

Hi malavani, I'm sorry you are having trouble with the volume of the sound. Until I make a new version of the video, I don't have a great way of trying to improve it. At that time, I was also working with some low budget equipment which could be part of the problem. Hopefully, turning the volume up on your device and on the video player helps enough to make it worth while. Thanks for watching, Cheers!

Idk, probably the low tech mic I used, sorry about that

Hi Dan, I've learned a ton from Ben and ATG, love what he has done for health and fitness. Last spring I went through what I think was considered the first round of ATG for coaches that keegan and the realmvmt crew were running to learn how to better use these types of exercises and approaches. I totally understand that it seems like I'm stealing info from him but I think its hard to really say anyone owns a particular exercise and my intention is not to duplicate what he's done in terms of coaching as a business. As a physical therapist, I teach patients all the time about movement and their bodies. I first had my physical therapy patients walk backwards on a treadmill in the fall of 2018 but with it turned on or with an incline to make it easier for them to focus on the motion of terminal knee extension after knee surgery. While I can't edit the video itself, I changed the description to mention kneesovertoesguy. I hope that helps and I hope you can see my intention is to add to the positive change that Ben has started to really flip the script on unnecessary surgeries and injuries, help people feel better and get back to doing what they love.

Ben is awesome, but he popularized that exercise, he didn't invent it

@@MrTeddybearGame you must then give credit and mention him then

@@ohno837 he didn't invent it's always been there