Hiking is an exhilarating outdoor activity that offers a myriad of physical and mental benefits. However, the strenuous nature of hiking can put significant strain on your joints, particularly your knees. In this guide, we will delve into the different types of knee pain, their causes, and effective strategies for managing and preventing knee discomfort while hiking.

 

  • Understanding Knee Pain:

 

Here are some common types of knee pain you may experience:

 

  1. Persistent ache under the kneecap: This pain often occurs after a long descent. To alleviate it, apply a cold pack or immerse your knee in cold mountain water for 10-15 minutes.

 

  1. Sharp, shooting pain above or below the knee: This is often related to tendonitis. Apply an ice pack to the affected area and rest as soon as possible.

 

  1. Pain around the entire knee after a fall: This could indicate a torn anterior cruciate ligament (ACL) injury, which requires immediate medical attention. Avoid putting weight on the injured knee and seek assistance from your hiking companions to safely return to the base.

 

  • Preparing for Hiking: Minimising Knee Pain

 

To minimise knee pain and ensure a comfortable hiking experience, it is essential to focus on four key elements:

  1. Stretches:

Before embarking on a hike, engage in proper stretching exercises. Here are two stretches that target the knee area:

  • Hamstring stretch: Sit with one leg extended straight in front of you and lean forward, reaching towards your foot. Hold for 15 seconds and repeat on the other leg. Perform three sets of this stretch.

 

  • Iliotibial Band (ITB) stretch: Stand upright and cross your right leg behind your left leg. Lean to your left side and hold for 15 seconds. Repeat three times on each leg.

 

  1. Gym Preparation:

Strengthening the muscles connected to your knees can reduce the impact and pressure on your joints. Incorporate the following exercises into your gym routine:

  • Lunges: Step forward with one leg and bend your front knee while stretching the rear knee. Start with 15 lunges per leg, gradually increasing the number over time.

 

  • Squats: With your feet shoulder-width apart, lower your body until your knees form right angles. Perform 15 squats per set, gradually increasing the number of sets.

 

  • Single Leg Squats: Lift one foot off the ground and lower your body while balancing on the other leg. Aim for 10 repetitions per leg.

 

  • Knee Bends: With your back against a wall, lower your body into a seated position. Hold for a minute if comfortable, then raise your body back up. Start with 10 repetitions per set.

 

  • Steps: Use a step of about 20-30 cm in height and perform step-ups, alternating legs. Aim for 15-20 step-ups per leg in four sets.

 

  • Cross Trainer or Exercise Bike: Utilise these machines at the gym to build leg strength and stamina. Set the resistance level to challenge yourself and aim for a 15-minute workout.

 

  • Building up to Long Distances:

Gradually increase your hiking distances and difficulty over time. Start with shorter walks and gradually progress to longer hikes. This gradual approach allows your body, including your knees, to adapt to the demands of hiking.

 

  • Having the Right Gear:

Invest in well-fitting hiking boots that provide adequate ankle support. Additionally, use hiking poles during descents to reduce the impact on your knees. Properly distribute the weight in your backpack, and consider carrying over-the-counter NSAID painkillers.

 

Protecting your knees is vital when engaging in hiking activities. With adequate preparation and care, you can explore the beauty of nature while keeping your knees happy and healthy throughout your hiking adventures.