Rebuilding My Knees with Ben Patrick’s Knee Recovery System
Living in the 831, with its stunning beaches, rugged coastline and tree lined trails, staying active is a way of life. But in 2017, a left knee injury sidelined my plans to surf and hike. A supportive knee sleeve, stretching, and rest helped me recover enough to walk on the soft sand and climb stairs, but by 2019, life threw a curveball. COVID restrictions kept me from Santa Cruz’s beaches, my weight crept up, and my range of motion tanked from too much screen time. At 54, I was determined to get back to my active lifestyle—and that’s when I discovered Ben Patrick, the “Knees Over Toes Guy,” on the Joe Rogan Podcast. Ben’s Knee Recovery System changed everything. His innovative approach, rooted in unconventional exercises like walking backward, helped me rebuild my knees and rediscover my strength. Here’s how I used his beginner-friendly system to get back to moving confidently—plus tips for you to try it, whether you’re hitting the trails at Henry Cowell or catching waves at Pleasure Point.
Why Ben Patrick’s System Works
Ben Patrick, through his Athletic Truth Group (ATG), promotes exercises that strengthen knees by working them in ways most training ignores. Unlike traditional forward-focused workouts (think running or jumping), his system emphasizes backward movement and targeted muscle engagement to protect and heal joints. As someone who’d never had chronic knee issues, I was amazed at how these simple exercises transformed my mobility and confidence.
Step 1: Walking Backward
The cornerstone of Ben’s system is walking backward, a technique inspired by traditional Chinese wisdom that protects knee cartilage. This low-impact move strengthens the muscles around your knees while reducing strain. Picture dragging a sled backward up a hill—it’s a game-changer. Forestry workers, who often haul trees this way, inspired Ben’s approach, showing stronger backs and knees. To try this at home, you don’t need a forest or a sled. ATG’s Backward Treadmill (48 x 25.5 inches, folding to 29 x 25.5 inches) is perfect for small spaces. It’s non-electric with adjustable resistance, making it ideal for home gyms. Start by walking backward on a flat surface, focusing on extending your legs back and letting your knees move over your toes. Even 5-10 minutes a day can build “bulletproof” knees. Bonus: Try it on West Cliff’s smoother paths for a scenic workout!
Step 2: The Tibialis Raise
Next up is the Tibialis Raise, a simple yet powerful exercise to protect your feet, ankles, and knees. The tibialis muscle, running along the front of your lower leg, acts as a decelerator, cushioning impact when you walk, run, or jump. Shin splints? This move can help prevent them. Here’s how to do it: Lean against a wall with straight legs, raise your toes, and hold for 2 seconds. Lower slowly, rest for 2 seconds, and repeat up to 25 times. It’s tough at first, I struggled initially, but consistency pays off. Do this while watching the sunset to make it feel less like a chore.
Step 3: The Patrick Step
The Patrick Step builds ankle mobility and knee strength, perfect for navigating uneven terrain like the stairs going up the cliff from the beach. Stand on one foot, extend the other leg forward, and lower your back knee until your front foot taps the ground (toes up, heel down). Keep your hips over the grounded foot, letting your upper body lean back naturally. Use a chair for balance if needed. Start with body weight, aiming for 10-15 reps per leg. Focus on controlled movement, not speed, and stop if you feel pain (mild fatigue is okay). This exercise improved my balance and range of motion, making stairs a breeze again.
My Results and Lifestyle Shift
After incorporating these exercises, I could walk downstairs safely and confidently, something I hadn’t done in years. Alongside Ben’s system, I revamped my diet, cutting carbs and wheat, boosting animal protein, and shedding 15 pounds. The combination of smarter eating and targeted knee work got me closer to paddling out at Steamer Lane again.
Try it in The 831
Ben Patrick’s Knee Recovery System isn’t just for athletes, it’s for anyone wanting to move better, whether you’re hiking in the mountains or strolling the Boardwalk. Start small with these exercises, and consider investing in ATG’s Backward Treadmill for home use. Check out Ben’s work at ATG Online Coaching (https://www.atgonlinecoaching.com/) for more guidance. Have you tried knee-strengthening exercises, or are you dealing with knee pain?
Share your story in the comments or tag us on social media with your progress!
Let’s keep the 831 moving strong.
