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 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:

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 trekkers is a lack of mobility in the muscles both above and below the knee.

When these muscles are tight, the body compensates by allowing more movement through the knee (which not a good thing...)

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

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.
Buy some and use 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!