When you are running from the undead in the ZA, your sore knees should not slow you down! Many people train the muscles around the knee, to strengthen the joint, but few take into consideration flexibilty and strength of the joints above and below the knee; the hip joint and the ankle joint.
Fortunately, working a full ROM of the knee joint also works flexiblity of the hip and ankle, but additional strengthening of the hip unit can only help. A standing glute extension is great for firing the glutes, which are traditionally a very lazy muscle group. Remember to work that extension in all directions, as life does not happen in one plane of motion.
Life comes at you from any and all directions, just like zombies, and you need to be prepared for the worst of it. Working your muscles in several directions really helps for this possibility.
For the ankle joints, work flexibility, and small amounts of strength work well. Try drawing the alphabet with your toe while relaxing at night, or under your desk during the day, A-Z with both the right and left legs will help considerably. Also, try lifting up on your very tiptoes about 15 times a day, flexing your ankles as much as you can.
Remember, the knee is not an island unto itself, the joints above and below are just as important!
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