13 Tips For Hikers With Knee Pain

​Knee pain is such a common issue in the world of hiking. 

The tricky thing about knee pain is that many hikers get tunnel vision when trying to improve. 

They get told they must do 'one thing' to overcome their pain, and they put all their attention, time and focus into this area. 

But it is rarely that simple.

There are so many different things that can contribute to knee pain while hiking.

If you want to give yourself the best chance of overcoming it, you want to take a more comprehensive approach.

So, to give some insight into this 'comprehensive approach', today I want to share with you 13 different areas that can make a genuine difference to knee pain while hiking:​

rEDUCING kNEE pAIN wHILE hIKING

1) Get Strong

Structured strength training is one of the best things a hiker can do to help their knees.

Building up capacities in the quads, glutes, hamstrings and calves can go a long, long way.

2) Mobilise

For many hikers, doing some mobility work (i.e. stretching) on the muscles surrounding the ankles and the hips can often help the knees feel more comfortable (both in the short and long term).

3) Work On Balance

If a hiker struggles with balance on rough (or average) terrain on the trail, working on this can often help the knees stay a bit more comfortable (and reduce the risk of having a major incident during a slip, stumble or fall).

4) Develop Aerobic fitness

Fatigue and exhaustion are risk factors for pain and injury on the trail.

Improving aerobic fitness can help a hiker reduce fatigue, stay fresh and control this risk factor. 

Make sure you are working on this!

5) Fuel Right

Fueling (i.e. what you eat) on the trail plays a major role in your levels of energy and fatigue.

Make sure you are getting enough of the right foods on the trail to complement your energy best and keep you feeling good on the trail. 

6) Practice Descents

Descents are often a trigger for knee pain for hikers. One way of overcoming this is practising descent in a controlled environment.

This might involve finding a hill or set of stairs in your local area and practising going up and down.

Not only will this benefit your hiking fitness, but if done gradually, it can slowly build up tolerance in your knees to this trigger.

7) Plan Your Hiking

One major risk factor for knee pain is doing too much hiking too soon.

When the knee has a sudden jump up in 'load' it is dealing with (e.g. we suddenly do a longer or heavier hike) it can lead to pain.

To combat this, putting some time into putting together a rough 'hiking plan' can go a long way.

Get a calendar out, pencil in what weeks you think you will be able to hike and plan out the hikes you want to do (trying to minimise any sudden 'jumps' in hiking distance or difficulty).

8) Practice Pack Carrying

Carrying load on the back can often be a trigger for knee pain while hiking.

Many hikers will benefit from practising pack carrying in their training week to slowly expose their knees to these stressors and gradually build up capabilities.

Whether you are planning on carrying a full pack or a day pack (or anything in between), this can be beneficial).

9) Use Poles

Trekking poles take an incredible amount of force off the knees on descents. Plus, they can help keep you more stable on rougher terrain. A must have for hikers with knee pain.

10) Get Footwear Fitted

Whether you are wearing zero-drop shoes or high-top boots, make sure you get the right fit for yourself!  

If possible, try to avoid buying online, but go in-store and get an expert to fit you.

11) Heel Push On Ascents

The heel push is an excellent technique a hiker can use to help the knees on ascents.

When climbing steps or a hill, instead of being constantly up on your toes, try to plant your foot with each step and push a bit of weight through your heel.

This can help get the hamstrings and glutes doing more work and reduce a bit of pressure out of the knees. 

12) Look After Your Sleep

Poor sleep can be a risk factor for the presentation of pain. While we cannot always control how much we sleep, there are many things we can do to help the quality of our sleep.

Come up with a little 'sleep routine' you can use before bed to help you calm down, relax and get to sleep easier. (This can be anything that is relaxing and non-stimulating, such as reading, breathing techniques, stretching, etc).

Use this both on and off the trail. 

13) Use Stress Reduction Techniques

Stress is another factor that can contribute to pain, which many people don't consider.

If you are going through stressful periods of life, aim to do something each day which is 'stress relieving'. This could be a hobby, journaling, meditation, stretching, or anything else that calms you down.

If you are on the trail and going through a section that is causing stress, take 60 seconds to focus on some deep, slow breathing. Even this small action can often make a world of difference.

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There are so many different things that can contribute to knee pain while hiking, and sometimes it can feel a bit overwhelming knowing how to start this journey or where to focus on...

But I promise you, if you do the right things consistently, it is almost always possible to make a positive change here.

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