ActiveOutdoorsKnee pain when hiking? Try these four helpful hacks from a strength coachThere’s no need to hang up your hiking boots just yetWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveOutdoorsKnee pain when hiking? Try these four helpful hacks from a strength coachThere’s no need to hang up your hiking boots just yetWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
There’s no need to hang up your hiking boots just yet
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
There is nothing worse than feeling that throbbing achy pain in your knees a few minutes into your hike. This is extremely common asHarvard Healthsays that walking at an incline puts a force two to three times your body weight through your knees. Walking at a decline is even higher. Understandably, you don’t want to turn back but, equally, persisting could equate to more pain. So, what do you do?
Well, the good news is you don’t have to hang up yourhiking bootsjust yet, as Strength Coach, Chase Tucker, Founder of popular outdoor YouTube ‘Chasing Mountains’, has shared four helpful hacks to help manage your knee pain whilst out on the trails. These four simple tips will help reduce the load going through your knee joint when tackling ascents and descents, so you can continue being a happy hiker. Let’s jump into them…
Knee Pain When Hiking? START HERE - YouTubeWatch On
Knee Pain When Hiking? START HERE - YouTube
Knee Pain When Hiking? START HERE - YouTube
1. Pack less
A super heavyhiking backpackwill only mean more force going through your knees and body, so only pack what youreallyneed. “If you’ve got a friendly hiking buddy who’s capable of carrying a little bit extra, maybe you can pass a few things off to him/or her so you’re lessening the load you have to carry,” Tucker also suggests in his video.
2. Use trekking poles
3. Choose less steep trails
Tucker says that we experience four times the force of our body weight when walking on the downhill compared to when we’re walking on the flat, so the easiest solution is to try and plan a route that isn’t too steep. However, it may be hard to completely avoid this, so Tucker has a tip! “What you can do is zig zag on the way down, that’s going to reduce the amount of steep terrain you’re walking on and it’s going to lessen the amount of load going through the joint, rather than taking those big steps down,” he says.
4. Try Tucker’s ‘downhill technique’
It may be worth jumping to 4:21sec on the video above so you can watch Tucker demonstrating this, but essentially what he’s doing is walking downhill with bent knees and his hips hinged back slightly. Think of it like a mini squat. Tucker says this helps to reduce the force going through the knee and instead distributes it more evenly across the quads, glute medius and calves. “It’s much kinder on the joints doing this technique than coming down with straighter knees, slamming your feet into the ground and sending all that shock up through these joints,” he says.
Don’t forget it’s also important to prioritise some strength exercises in your weekly routine to help you become a stronger hiker and reduce the likelihood of injury. Check out thesefive exercisesthat can help.
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts
SwitchBot launches world’s first multitasking household robot – here are 5 features I didn’t expectWhat exactly is a multitasking household robot, you might ask?
What exactly is a multitasking household robot, you might ask?
Amazon surprisingly removing one of the best ever sci-fi shows of all time from Prime VideoNot only was the show cancelled, it’s now being ditched from the streaming service
Not only was the show cancelled, it’s now being ditched from the streaming service
Feeling cold on your winter hike? An outdoor expert says you’re making this mistakeApparently it’s common with ‘first-time hikers’
Apparently it’s common with ‘first-time hikers’
5 gadgets you need for your fastpacking adventure, according to an outdoor expertIf you aren’t taking these out for a fastpack, then it’s time too!
If you aren’t taking these out for a fastpack, then it’s time too!
What’s fastpacking: the adventure sport that lets you go further, faster, and lighter on the trailsTrail running meets backpacking for one epic adventure
Trail running meets backpacking for one epic adventure
Columbia Wyldwood Waterproof Hiking Shell review: the most waterproof (and shiny) jacket I’ve ever wornIt might not have the matt finish most people expect from a jacket, but the Wyldwood really shines when it comes to protecting you from wet and windy weather
It might not have the matt finish most people expect from a jacket, but the Wyldwood really shines when it comes to protecting you from wet and windy weather
Olpro Stafford 2.0 review: 2-person backpacking tent made from plastic bottlesGood for backpacking couples, this mid-range, 3-season shelter is constructed from recycled trash
Good for backpacking couples, this mid-range, 3-season shelter is constructed from recycled trash
5 not-so-obvious essential hiking items every beginner needs, according to an outdoor expertExperienced hikers will benefit from them too
Experienced hikers will benefit from them too
Three easy stretches every hiker should do for strong healthy joints, according to an outdoor expertPut your best foot forward with these simple stretches for your knees, hips and feet
Put your best foot forward with these simple stretches for your knees, hips and feet
Columbia Konos TRS OutDry Hiking Shoe review: three-season trail trampers with a twistConstructed with Columbia’s innovative OutDry technology, these hiking hoofs repel water very differently to bog-standard walking boots and trekking shoes
Constructed with Columbia’s innovative OutDry technology, these hiking hoofs repel water very differently to bog-standard walking boots and trekking shoes
