3 Simple Steps to Prevent Knee pain while trekking

Knee pain while hiking is the worst... it is an easy way to turn a beautiful day out into an absolute nightmare and unfortunately ,for hikers and trekkers, it is an incredibly common issue.

In fact, about 75% of hikers and trekkers I talk to on a daily basis report some type of knee pain while on the trail.

And the issue is, the majority of the information you will find on the internet on this subject, just doesn't cut it... Advice like "use a knee brace", "tape up your knee" and "get some orthotics" are really only band-aid solutions.
 
The second you stop using them, the pain comes back straight away... and you are stuck in a never ending loop.

So over the years, I have had to develop my own solution to this problem.

And I am going to share it with you today:

(For a free 12 week training program to put all this information into action, follow the link at the bottom of the page)

my 3 Step System for
preventing hiker's knee
(and enjoying pain free movement on the trail!)

Step #1: Mobility

Often an underlying cause of knee pain for hikers and trekkers is a lack of mobility in the muscles both above and below the knee. This is usually caused by a combination of the strains of modern living as well as the demands of whatever exercise you might be doing.
 
The issue here is that for the knee to work best, it has to remain stable.
 
However, if the joints both above and below the knee do not have enough movement, the body will compensate by allowing more movement through the knee joint...

This is often a big contributor to pain!

Muscles that need to be mobilised:

• Hips (Front and back)
• Quadriceps
• Calves
  
  

*This is best done through a combination of regular foam rolling and stretching.

Step #2: Stability

Another issue is when the stabilising muscles of the knee are just not strong enough. When these muscles fatigue prematurely, the body won't be able to keep the knees secure... This again allows more movement in the knee joint, making it take a lot more strain then it should!

These muscles need to be strengthened:

• Glutes
• Quads (particularly the Vastus Medialis)
• Hamstrings
  

*For a detailed training program to help with this (with video instructions included) follow the link at the bottom of the page.

Step #3: Use Trekking Poles

There is no excuse not to use trekking poles!

Studies have shown they can reduce up to 30% of the force on the knee when going downhill. This is absolutely huge!

Not only this, but they can help improve movement efficiency while going uphill (reducing muscle fatigue) and increase your stability and balance (and reduce the risk of any slips, stumbles or falls adding to your pain)

Buy some and sue them!

(If your not sure how to use trekking poles, check out this great article)

Follow these 3 steps and I guarantee that you will soon be hiking with pain free knees and be able to enjoy your adventures once again!