{"product_id":"the-walking-hiking-knee-program","title":"Das Wander-Knieprogramm","description":"\u003ch3\u003eUphill is effort. Downhill is where your knee pays.\u003c\/h3\u003e\n\u003cp\u003eWalking and hiking are some of the safest ways to stay active, but longer distances and real elevation change the load on your knee in a way most people never think about. Going downhill asks your quadriceps to work eccentrically, loading the knee far more than climbing does. This program builds the specific strength that protects you on the way down.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat's inside:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eThe Walking \u0026amp; Hiking Knee Blueprint (14 pages) — why descending loads the knee more than climbing, including the trekking-pole evidence\u003c\/li\u003e\n\u003cli\u003e8-Week Program (14 pages) — Foundation, Build, Peak and Recover phases with a full distance and elevation plan\u003c\/li\u003e\n\u003cli\u003eTracker — log walks, elevation and knee pain, and know exactly when to progress\u003c\/li\u003e\n\u003cli\u003eQuick Guide for your phone — the rules for the trail, including the five-minute pre-hike check\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eHow it works:\u003c\/strong\u003e the same traffic-light pain rule, with a strength routine built around eccentric step-downs, the closest gym exercise to what a real descent demands.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWho this is for:\u003c\/strong\u003e anyone building up to walking further day to day, or preparing for a specific hike, who wants a plan that protects the knee on the way down.\u003c\/p\u003e\n\u003cp\u003eWritten by Sam Sankarey, physiotherapist and human movement scientist. Every core claim is backed by peer-reviewed research, cited in full at the end of the guide.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eEducational content. Not medical advice. This program does not replace an in-person assessment.\u003c\/em\u003e\u003c\/p\u003e","brand":"Human Dynamix","offers":[{"title":"Default","offer_id":55523027681622,"sku":"HDX-WALKHIKE-KNEE","price":24.95,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0874\/0696\/9174\/files\/HDX_WalkHike_Product_Image_1x1_6d8825e1-acb8-423c-822e-c858c01dadd0.jpg?v=1790615198","url":"https:\/\/humandynamix.run\/de\/products\/the-walking-hiking-knee-program","provider":"Human Dynamix","version":"1.0","type":"link"}