Walking Backwards with Resistance / Pulling a Sled Backwards for Soccer Rehab – Increased Ankle and Knee Abilities
Did you know it was possible to reverse out of knee pain?
Many times in life, we get in a routine of habits based on our modern day lifestyles. Because of this, we may find direct success in doing the opposite of what the original habits are.
In the case of athletics, soccer specifically, and even non-athletes – moving forward is the most common form of movement that is practiced by the majority of people (walking, jogging, sprinting, etc.)
However, the body likes to be in balance!
While forward movement is a fundamental aspect of soccer training, incorporating backward movement with resistance can unlock a whole new dimension of strength, power, and agility. With pulling a sled backwards, we have a chance to push nutrients to the connective tissues in different joints (ankles, knees, hips, etc.).
As you’ll find out in this post – we are looking to push nutritious bloodflow and synovial fluid to areas that usually don’t get them as much – for instance in areas behind the knee. Get ready for a breakthrough!
Is Pulling a Sled Backwards Good for Your Knees?
The Short Answer is YES! Pulling a Sled Backwards is great for your knees.
There are also many other benefits from walking backwards with resistance, of course. If there was a competition for the most effective 80/20 soccer training strategy, this exercise might just win the championship for that title!
One of our Soccer8020 content creators had played youth soccer, and also had played in high school; yet didn’t play really any soccer in his 20’s. He thought it was over because of too many injuries. He had them all – constantly rolled ankles, buckling knees, achy hips with low ranges of motion, back problems, shoulder issues, neck pain, and more!
Playing soccer at more competitive levels as an “over 30 athlete” seemed like it was better left in the past.
Thankfully, our soccer8020 content creator ran into a series of short videos that made him aware that others were also restoring their kness with pulling a sled backwards, and it created a MAJOR breakthrough in his own athletic abilities!
For your convenience, Here are those EXACT videos that he initially stumbled across:
REVEALED: 5 HIGH-VALUE “SHORT FORM VIDEOS” (seconds to watch! – check these ones out)
#1 -The first video he saw
“#1 Knees Over Toes Guy – The V.M.O., The Teardrop-shaped Quad Muscle (Vastus Medialis Oblique)”
(credit to: @kneesovertoesguy)
#2 – The second video he saw
“#2 – Knees Over Toes Guy – Perhaps the Biggest Modern Misconception is Pressure“
(credit to: @kneesovertoesguy @mr1nf1n1ty)
#3 – The third video he saw
“#3 Knees Over Toes Guy – The Best Natural Knee Therapy (Backwards Sledding)”
(credit to: @kneesovertoesguy @mr1nf1n1ty)
*Disclaimer: a car in neutral is being pulled backwards in this video for demonstration purposes, and for entertainment value (we like to say “edutainment”). This is not recommended. If you do end up trying this, make sure to have another person in the driver seat. Stay Safe and find a sled!
#4 – The fourth video he saw
“#4 Knees Over Toes Guy – What We Learned From Charles Poliquin“
(credit to: @kneesovertoesguy @mr1nf1n1ty)
#5 – The fifth video he saw
“#5 Knees Over Toes Guy – Going Backward to do the Work“
(credit to: @kneesovertoesguy @mr1nf1n1ty)
Benefits of Walking Backwards with Resistance:
- Engaging Stabilizer Muscles: Walking backward with resistance challenges the stabilizer muscles of the lower body, including the ankles, knees, and hips. These muscles play a critical role in maintaining balance and stability during dynamic movements on the soccer field, helping to reduce the risk of injury and improve overall athleticism.
- Improving Hip Mobility: Walking backward requires greater hip mobility and flexibility than forward walking, as it involves a deeper range of motion and increased hip extension. By regularly incorporating backward walking into your training routine, you can improve hip mobility and reduce the risk of hip-related injuries.
- Developing Eccentric Strength: Eccentric muscle contractions, which occur when a muscle lengthens under tension, are essential for deceleration and controlling movement on the soccer field. Walking backward with resistance emphasizes eccentric strength, helping to build resilience and durability in the muscles and joints.
So we can simply use this concept of walking backwards to get significantly stronger in both directions. Essentially, if we get stronger moving backwards – we will naturally get stronger moving forwards too.
Soccer 80/20 Strategy IMMEDIATE ACTION solution:
1. Find a Sled (at home or the local gym) and Start Walking Backwards with resistance!
Here are some tips for incorporating these exercises into your soccer training regimen:
- Start with light resistance and gradually increase the load as you become more comfortable with the movements.
- Focus on maintaining proper form and alignment throughout the exercises, paying particular attention to posture and core stability.
- Incorporate backward sled pulls and walking with resistance into your warm-up or conditioning routine 2-3 times per week, alternating with forward-focused exercises to ensure balanced development.
“#6 Knees Over Toes Guy – Start Sledding Intentionally Slow for Longevity”
(credit to: @kneesovertoesguy @mr1nf1n1ty)
***SOCCER8020 BONUS TIP: utilize wearing wide-toe barefoot shoes and toe spacers, as mentioned in this article; then remove the shoes and toe spacers minutes (or seconds) before pulling the sled backwards.
IMAGINE… building functional strength starting with the toes – which are the foundation to the rest of the entire body. Who would build a house without a solid foundation?
Thanks to “Backwards Sledding,” you now have an effective method for building from the ground up! Grab a sled (or a treadmill turned off) and let’s increase your performance in soccer today!
