Pain in your knees makes for quite an unpleasant hike. Knee injuries can happen doing practically any activity, but the constant pounding of hiking for hours can really wear out your joints. You may get a serious injury such as a torn ligament if you twist wrong or take a fall while hiking, but chances are your knees will just get tired out and inflamed from too much work. Just like a mechanical device, the joints in your body can wear out if they are overworked and not allowed to be repaired.
Cause of Knee Problems
Downhill hiking is the major cause of knee problems. When hiking uphill, the muscles work hard to lift your weight, but when coming downhill, gravity is pulling your weight down so muscles don't work so hard. Unfortunately, your joints absorb the impact of your weight being pulled down the mountain and too much stress on ankles, knees, and hips can cause irritation and inflammation.
The faster you hike downhill, the higher you raise the risk of injury. You are in less control, have less reaction time, and have more inertia to arrest if a mis-step occurs. And, to top it off, the impact to your body is amplified as you hike faster. So, slow down! Taking your time going downhill is safer and less damaging to your knees and other joints.
Preventing Knee Problems
- Condition your leg muscles. Making the muscles that support your knees stronger will help reduce the stress on the knee joints. Use weight exercises to strengthen your hamstrings, quads, and calves. Getting advice on exercises from a health trainer is a good idea.
- Use a hiking stick or hiking poles for extra support. Besides providing extra stability against falls, the reduced weight on the knees is a big help. Two hiking poles are more appropriate for knee support since both legs need the help.
- Hike fewer miles. If your knees or body are complaining, take it easier and don't push so hard.
- For insurance, bring along one or two knee bandages. If your knees start aching, a knee brace might give you support to finish the hike or return to the trailhead. Don't rely on knee braces all the time, instead see a doctor about fixing the problem.
- Hike slowly and carefully when going downhill. Don't jump or run downhill. Take smaller steps and place your foot rather than stomp it down.
- Side-step down very steep grades instead of pounding straight down. This will bend your knees less and reduce the strain.
- Turn around and go down drop-offs backwards so you can use your stronger climbing muscles to lower your body down without the jolt at the bottom.
Treating Knee Problems
- See a doctor about any knee problems.
- Take ibuprofen to reduce inflammation and bring temporary relief.
- Soak knees in cold water, like a stream for ten minutes.
- Consider wearing more shock-absorbing shoes instead of sturdier boots. But, be careful of the lost ankle and foot support.
Mar 29, 2012 - Doug
So, knee support and poles? I flatly refuse to let this spoil my walking, but it's disappointing, to say the least. Tomorrow's hike has had to be abandoned, and I'm trying not to sulk!!!
Learnt a lesson never show off take your time on every step you take..
I tend to, for all my walks over 10 miles, use kineo tape and/or a patella strap just under the knee cap. I have found this useful in preventing any patellar-femoral (anterior) knee pain - I prefer the patella knee strap(rather than full knee brace) as it does not restrict blood flow.
In addition a nightly knee massage with olive oil and comfrey oil + the optional essential oil Italicum Helichrysum - expensive so only need to add a few drops) is beneficial for the knees (well any synovial joint will benefit not just the knees).
I would also agree with the use of two poles as this significantly decrease the stress on the joints, also with the adjustmentof gait particularlyon the descent and with the use of the supplement glucosamine, chondroitin + msm (don't forget tradional cod liver oil and turmeric are also beneficial.)
All the best and continue to enjoy your hiking.
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