How to Handle Knee Pain when Hiking
Few things can ruin a spectacular hiking trip quicker than having to suffer through nagging knee pain. Unfortunately, this is all too common for hikers when navigating challenging terrains or descending steep slopes.
This thorn in many of our sides can stem from a plethora of factors. These can include pre-existing conditions, improper technique, or simply overuse. At the first sign of knee discomfort, it is important to be proactive and take measures to prevent this pain from worsening and potentially causing long-lasting damage.
Let us explore a few tips and techniques you can deploy to help alleviate and prevent knee pain on your next hiking adventure.
Quick Glance:
- Strengthen your leg muscles
- Warm up and stretch
- Use proper footwear
- Take frequent breaks
- Use trekking poles
- Practice good descending techniques
- Avoid overpacking
- Choose your trails wisely
- Listen to your body
- Consider using knee support
1. Strengthen your leg muscles
I hate to sound cliché, but strengthening your legs muscles is the best thing you can do to improve the overall health of your knees.
Strong leg muscles provide better support and stability for your knees. Incorporate exercises into your daily routine such as squats, lunges, and step-ups to strengthen the quadriceps, hamstrings, and calves. These muscles work together to control and stabilize the movement of your knees, thus reducing the risk of misalignment or excessive strain on the joint.
2. Warm-up and stretch
Warming up will increase blood flow to your muscles, improve your flexibility, and prepare your knees for the demands of hiking.
Before hitting your full stride, or before beginning your hike at all, warm up your body with light cardio exercises such as an easy walk or gently jogging in place.
Also perform stretches that target your lower body, focusing highly on the quads, hamstrings, and calves. For a few examples, check out this slideshow from the Mayo Clinic. The example hamstring stretch isn’t ideal when on trail, but this stretch depicted by Work Out Labs is much more doable.
3. User proper footwear
It cannot be stressed enough the importance of having proper fitting and designed footwear for hiking. There are some varying opinions on shoe types, but I recommend using shoes or boots with adequate cushioning and arch support, even more so if you have a history of knee pain. The right shoes will help absorb impact while hiking, thus reducing the strain on your knees.
4. Take frequent breaks
Your knees need a break more than you probably realize. Every hour or 2-3 miles, take 10 minutes to rest and recover. When possible, elevate your legs to reduce swelling and relieve pressure on your knees. This will also be a good time to stretch again.
It’s easy to lose track of time or mileage once you hit full stride, so set a timer or alarm on your phone to remind you when a break is needed.
5. Use trekking poles
Do not underestimate the value of trekking poles as they will spare your knees a lot of strain. They help distribute weight and provide stability, especially so during downhill descents.
Use your trekking poles correctly by planting them just ahead of you as you step down to absorb some of the impact and reduce pressure on the knees. Be sure to read my article on how to use trekking poles the right way if you have any questions regarding their proper use.
6. Practice good descending technique
When hiking downhill, use proper technique to minimize the strain on your knees. Take shorter steps to reduce the impact of each step. Instead of landing with a straight leg, slightly bend your knees upon impact to absorb shock. Engage your core muscles for added stability and maintain an upright posture to distribute your weight evenly.
For greater details in proper technique, I recommend reading my 10 tips to hiking downhill.
7. Avoid overpacking
Carrying a heavy backpack puts additional strain on your knees. Pack light and only bring the essentials to reduce the load you have to bear.
Ultralight backpacking may not be for everyone but looking for ways to lower your backpacking base weight, even by a couple of pounds, can pay dividends. Lowering your base weight typically includes upgrading to lighter gear and/or leaving behind items you really do not need.
8. Choose your trails wisely
Do not bite off more than you can chew, so opt for trails that are suitable for your fitness level and knee condition. This may mean avoiding steep or rocky trails that may exacerbate knee pain, at least until you can build more strength in your leg muscles. Until then, stick to hiking well-maintained trails with gradual inclines, which often offers softer surfaces making them more knee friendly.
9. Listen to your body
Pay attention to any signs of discomfort or pain in your knees while hiking. At the first sign of knee pain, take a break, rest, and assess the situation.
End your hike at the earliest opportunity if the situation seems too severe. Pushing through severe pain can lead to further injury, which may keep you off the trails for an even longer period of time. If the pain persists or worsens, it’s essential to seek medical advice.
10. Consider using knee support
If you have a history of knee pain or are prone to knee issues, using knee support, such as a brace or compression sleeve, may provide additional stability and help alleviate discomfort. I believe compression sleeves, like these from McDavid, are a better general option for hikers due to their lower profile, but consult with a healthcare professional or orthopedic specialist to determine what knee support is appropriate if you have a more chronic or severe situation.
Be sure to check out my article Best Knee Braces for Hiking. Not only does this article list great options, but it also explains the different types of knee supports and the benefits of using one, even if you don’t suffer from knee pain.
Conclusion
Remember, everyone’s knees are unique, and what works for one person may not work for another. If you’re experiencing persistent or severe knee pain when hiking, it’s best to consult with a healthcare professional or physical therapist who can provide personalized guidance and recommendations tailored to your specific needs.
By implementing these strategies and taking care of your knees, you can minimize pain, protect your joints, and continue enjoying the beauty of hiking for years to come.
