At Unity Chiropractic Wellness, located in New York City near Grand Central Terminal, Midtown, and Murray Hill, we often see patients struggling with knee pain, joint stiffness, and mobility issues. Many ask: What’s the best way to strengthen my knees without hurting them? or Does walking backward really help knee pain?
Surprisingly, reverse walking, sled training, and dead milling—simple yet powerful exercises—are some of the most effective ways to bulletproof your joints, improve knee stability, and prevent injuries. These movements, popularized by Ben Patrick (Knees Over Toes Guy) in ATG for Life, help strengthen the lower body in a joint-friendly way.
If you’ve been dealing with knee discomfort, looking for ways to prevent injuries, or want to move pain-free for years to come, these techniques could be the missing link in your training. Let’s dive into how backward movement, sled pushes, and controlled treadmill walking can transform your joint health.
Why Reverse Walking is a Game-Changer for Knee Health
Most people walk, run, and train forward—rarely moving backward. Over time, this overuse of forward movement creates imbalances, leaving the knees vulnerable to pain and wear. Reverse walking (or retro walking) flips the script, reinforcing underdeveloped muscles and improving knee resilience.
How Reverse Walking Protects Your Knees
Walking backward strengthens the vastus medialis oblique (VMO), a key muscle that stabilizes the kneecap and absorbs shock. Weak VMOs often lead to knee pain, instability, and an increased risk of injury. Reverse walking activates this muscle without excessive joint stress.
• Reduces knee pain: By strengthening the VMO, reverse walking helps alleviate pain from conditions like patellar tendonitis, arthritis, and runner’s knee.
• Improves balance and coordination: Moving backward challenges the neuromuscular system, improving proprioception and joint control.
• Enhances mobility and flexibility: Backward walking opens up the hips, ankles, and knees, reducing stiffness from prolonged sitting or repetitive forward motion.
How to Start Reverse Walking
1. Begin on a flat surface – Walk backward slowly, using a controlled pace.
2. Keep your knees slightly bent – This engages the VMO and stabilizers.
3. Use a treadmill for added support – Holding onto the rails allows safe progression.
4. Increase duration gradually – Start with 5 minutes and build up as your strength improves.
If you’re in Midtown East or Murray Hill and struggling with knee pain, reverse walking could be an easy, low-impact addition to your routine.
Sled Training: Bulletproofing the Lower Body
Sled training is one of the most joint-friendly yet effective forms of lower-body conditioning. Unlike squats, lunges, or running, sled pushes and pulls strengthen the legs without excessive impact on the joints.
Why Sled Training is a Must for Joint Longevity
• Builds knee and ankle resilience – Strengthens tendons and ligaments in a low-impact way.
• Improves joint-friendly endurance – Unlike high-impact running, sled work builds stamina without damaging cartilage.
• Enhances overall leg strength – Engages the quads, glutes, hamstrings, and calves, creating balanced lower-body strength.
Reverse Sled Pulls for Knee Pain
If you’ve ever searched how can I strengthen my knees without pain?, the answer might be reverse sled pulls. This exercise mimics reverse walking but adds resistance, amplifying the benefits.
To perform:
• Attach a sled with a rope or harness.
• Walk backward in a controlled manner, keeping knees aligned.
• Start with light weight, increasing gradually as your strength improves.
Many of our patients in NYC who experience chronic knee pain find significant relief after incorporating reverse sled pulls into their routine.
Dead Milling: The Forgotten Treadmill Technique
Most people use a treadmill for running or walking forward, but dead milling—where the treadmill is turned off, requiring you to move the belt manually—creates a new level of joint-friendly strengthening.
How Dead Milling Benefits Joint Health
• Strengthens stabilizer muscles – Forces the hips, knees, and ankles to work harder without impact.
• Improves stride efficiency – Encourages natural gait patterns and reduces compensatory movement.
• Enhances endurance safely – Great for rehabbing injuries or preventing future pain.
How to Perform Dead Milling:
1. Turn off the treadmill – Keep it unplugged to create manual resistance.
2. Walk backward first – Mimic reverse walking benefits in a controlled setting.
3. Gradually increase speed – Once comfortable, experiment with forward and backward movement.
For those in Midtown or near Grand Central Terminal, this is an excellent way to build lower-body strength with minimal impact.
Who Benefits Most from These Exercises?
While anyone can benefit from reverse walking, sled pulls, and dead milling, these exercises are particularly useful for:
• Athletes recovering from injuries – Helps rebuild strength without excessive stress.
• Office workers with tight hips and weak knees – Counters the effects of prolonged sitting.
• Older adults looking to stay active – Provides a safe, joint-friendly way to build strength.
• Runners with knee pain – Improves joint alignment and reduces overuse injuries.
If you’re unsure how to incorporate these into your routine, our chiropractors at Unity Chiropractic Wellness can provide a customized plan based on your needs.
Common Questions About Reverse Walking and Sled Training
1. Does walking backward help knee pain?
Yes! Reverse walking strengthens the VMO muscle, which stabilizes the knee and reduces pain from tendonitis, arthritis, and wear-and-tear injuries.
2. Can sled pushes replace traditional squats?
Sled work is easier on the joints than squats, making it a great alternative for those with knee pain. However, both can complement each other in a balanced strength routine.
3. How often should I do these exercises?
For best results, aim for 3-4 sessions per week, starting with light intensity and increasing gradually.
4. Will these exercises help prevent injuries?
Yes! By strengthening weak muscles and improving movement patterns, these exercises help prevent knee, hip, and ankle injuries.
5. Can chiropractic care support joint-friendly training?
Absolutely. Chiropractic adjustments improve mobility, reduce stiffness, and ensure proper joint alignment, maximizing the benefits of your training.
Final Thoughts
Reverse walking, sled training, and dead milling are powerful, joint-friendly ways to build lower-body strength, improve mobility, and reduce knee pain. Whether you’re rehabbing an injury, trying to prevent knee issues, or just looking for a smarter way to train, these techniques offer a low-impact but highly effective solution.
If you’re dealing with chronic knee discomfort or mobility limitations, our chiropractors at Unity Chiropractic Wellness in NYC’s Midtown East, Murray Hill, and Grand Central area are here to help.
Schedule an appointment today to take the first step toward pain-free movement and stronger joints!