Knee Pain After Hiking: 9 Possible Reasons & Ways to Prevent It
Are you finding yourself having knee pain after hiking? Unfortunately, this is a common occurrence, and us hikers are left to figure out the root cause.
Many reasons can cause these knee problems, from simple things like needing new footwear to more serious issues like underlying knee injuries.
If you love spending quality time outdoors, hiking, and doing all kinds of activities, then you’ll want to understand how to prevent knee issues.
Sometimes our bodies reach a limit when it comes to hiking, and when we start to feel pain, it’s important to pay attention to that.
So if you’re experiencing these issues, know you aren’t alone. In this post, fellow hiker Nasir from Hiking Insights will share some possible reasons for this pain and how to prevent it.
Note: Nothing on The Hiking Helper is medical advice. Please refer to the proper medical professionals for medical advice. This is just advice for possible causes.
Possible Causes of Knee Pain After Hiking
There are many causes of knee pain when hiking, especially when going downhill, and many hikers feel this kind of pain due to the stress that is put on their knees.
Below are some of the top possible reasons for hiker’s knee and pain when hiking.
1. Underlying Knee Injuries
Unfortunately, one of the main things that causes knee pain after walking long distances is that you have an underlying knee injury.
Pre-existing knee conditions can cause a lot of unwanted discomfort and pain in the knees especially hiking downhill.
Hiking downhill involves a lot of turning, uneven terrain, and stress on the knees, and pre-existing conditions that aren’t taken care of can cause even more problems.
Many knee injuries can create this pain, from things like ACL damage to bursitis or tendinitis.
Here’s a list of some of the most common knee injuries, so you can see if any of them sound like what you’re experiencing:
- Bursitis: Swelling of the small fluid-filled sacs called bursae behind your kneecap
- Iliotibial Band Syndrome: When the iliotibial band (IT band) rubs against your knee or hip bones and becomes inflamed
- Patellofemoral Pain Syndrome: Also known as runner’s or hiker’s knee, which is caused by repetitive and strenuous use of the knees
- Synovial Plica Syndrome: Inflammation of the synovial plica, which helps you bend your knees
- Anterior Cruciate Ligament: Known as the ACL, this large muscle is behind your knee and can cause severe hiking knee pain if it’s damaged
- Knee Tendonitis: Inflammation of the kneecap
2. Muscle Fatigue
Muscles play a crucial role in maintaining the proper position of the knee and absorbing downhill forces that are put on it.
The muscles that support the knee joint can become fatigued, which is even more emphasized in hiking downhill.
The easiest way to overcome this problem is to take adequate breaks and let your body rest, especially before hiking downhill.
The common problem is that people think hiking downhill is the easy part, but you can actually put more strain on your knees when hiking downhill.
Therefore, try to give yourself needed rest while hiking and use comfortable hiking insoles so your knees will thank you.
3. Improper Footwear
Some knee pain caused by hiking can be solved by wearing the proper footwear with comfortable hiking insoles.
Like every sport requires its own footwear, hiking requires quality hiking boots with ankle support that stabilize the whole body and prevent sore feet and knees.
You cannot expect a flimsy shoe made to look good, to give you needed stability and support while hiking downhill.
Having improper shoes can also cause issues with your toes or ankles.
Before hitting the trail, you’ll need to look for and invest in good hiking shoes that have support, are comfortable, and will protect your feet.
4. Muscle Weakness
Another common problem that might cause knee pain is that the muscles that you’re using while hiking are too weak.
As previously mentioned knee joint is supported by different muscles such as the quadriceps, hamstrings, and glutes.
If these muscles are weak, there is nothing to support the actual knee; therefore, the pressure is transferred directly to the knee joint, which can cause some serious pain.
Getting in some good exercise to ensure your joints and muscles are supported is important.
Exercising paired with quality footwear and comfortable insoles will take away some pressure from your knee joint and make your downhill hikes more enjoyable.
5. Pressure on Joints on Up or Downhills
Hiking either uphill or downhill causes more issues and puts more pressure on your joints as you hike.
This can cause a lot more pain since all of the weight of your body is weighing down on your knees. Your knees will also take on the weight of your pack.
It’s always going to happen that we feel more pain when hiking downhill, rather than hiking uphill or on flat ground.
You can help relieve some of this pain by using trekking poles.
6. Too Heavy of a Backpack
Having a very heavy backpack full of gear can also cause a lot of strain on your knees because it adds more pressure on them.
There are some guidelines that you can follow that will help tell you about how much your pack should weigh.
REI recommends that your day pack should not weigh more than 10% of your body weight.
Having a backpack that is too large can also cause pain in your ankles while hiking.
7. You’ve Hiked Too Far
Sometimes, hiking further than you should can cause pain in your knees as well as other body parts like your feet and knees.
It’s important to understand how far you can hike in a day and stick to that guideline until you know you can handle more.
There have been times where I’ve hiked 10+ miles and my knees start to hike because I hiked further than my body wanted to go.
Listen to your body! It knows best.
8. Scrambling and Terrain
The terrain of the trail that you’re on can also impact how your knees feel.
Hiking on rough and uneven terrain, like rocks or tree roots, can put more stress on your knees since your feet will be uneven and there won’t be as much support.
If you have to step over things or walk on rocks, your may feel more pain in your knees while hiking.
9. You Aren’t Used to Hiking
If you’re a beginner hiker, then your knee pain from hiking may just be caused by the fact that you aren’t used to hiking yet.
Getting out on the trail for the first few times can be tough on your body, so it’s important that you take it slow to begin with.
Embark on shorter trails to start out and then work up until you’re used to it.
Ways to Prevent Sore Knees After Hiking
If you’re finding yourself with hikers knee, then try these tips to help prevent hiking knee pain while you’re out on the trail.
Strengthen Your Leg Muscles
We can’t emphasize enough how important leg muscles are for knee joints and the overall health of the knee.
Muscles act as stabilizers of our body; they absorb shock and pressure. Muscles around the knee joint are especially important when it comes to hiking downhill, where they absorb impact and relieve the knee of stress.
It is important to incorporate daily exercises in our routine to get healthy and strong leg muscles that will make our hikes more comfortable.
These exercises don’t need to be hard. In the beginning, start with easier exercises, and once you get into the routine, add more intensity to strengthen your legs.
Use Trekking Poles
A good practice for preventing knee pain is to always bring trekking poles when hiking. Not only do they help you with walking, but they are a great part of equipment for improvising a lot of stuff.
Trekking poles can reduce the forces put on your legs, imagine that by adding two trekking poles, you get two more legs.
While hiking downhill, extend your trekking poles a little more and use them as shock absorbers.
Also, they will further stabilize you, so it will be harder to trip or fall over. Once you get used to trekking poles, hiking will be much easier!
Slow Down
Slowing down when hiking downhill can be of great help to our knees. You will have more time to choose the path to walk on and get rid of the added pressure when stomping at full speed.
Learning to slow down is an art in itself; sometimes, taking too much time can have a negative effect and make you exhausted much quicker.
So you need to choose the right pace for yourself and not hurry. Putting too much pressure on your knees while going downhill can be harmful.
Pack Appropriately for the Hike
It’s easy to overpack when going outdoors, which has a negative effect on your whole trip.
Unnecessary weight on your back will give your knees a hard time and possibly cause knee pain hiking downhill.
So packing only what you really need is important, to avoid placing extra strain on your back, feet, and knees.
Consider Knee Braces or Supports
You might also consider using a knee brace or support for hiking. When hiking downhill, wearing knee braces or supports can be a good way to protect your knees.
Knee braces offer compression, support, and stability, lowering the likelihood of unnatural movement and pain.
In case you have a history of knee problems or injuries, they may be especially helpful.
While hiking downhill, you can improve knee stability, remove stress on the joints, and reduce the risk of injury by wearing a knee brace.
A doctor may also be able to help recommend you a brace that will help your knee pain after hiking.
Choose the Proper Shoes
As I mentioned above, having shoes that aren’t meant for hiking can really cause a lot of pain throughout your entire body while hiking.
Having good shoes is another way of preventing hiking knee pain.
It’s important to have shoes that are built for traversing the rough terrain found on hiking trails, as well as ones that have good support.
They should also fit you properly, and shouldn’t be too big or too small.
Head into REI or somewhere else that sells hiking footwear to get yourself properly sized.
Hike in a Zig-Zag Pattern
If you’re out on the trail and find that your knees are really bothering you, consider trying to walk in a zig-zag-like pattern.
Rather than walking straight down, walking in zig-zags or switchbacks can really help alleviate knee pain from hiking downhill.
So while we hikers may despise switchbacks, they’re actually there for a good reason and can be helpful!
How to Treat Knee Pain From Hiking
If you’re still experiencing knee pain from hiking downhill or in any other way, then there are a few things you can try to treat it.
Ice & Heat
The first way that you can try treating knee pain is by using ice or heat.
Use an ice pack or heat pack to help provide relief of pain from being out on the trail and see if that helps at all.
Ice will help make sure that swelling goes down, while heat will help relieve sore muscles.
See a Doctor or Physical Therapy
The next step, if you’re still experiencing knee pain and it won’t go away, is to head to a doctor.
Your knees are so important for your body, and it’s vital to care for our joints, so seeing a doctor is crucial if the pain doesn’t go away.
Doctors can help you figure out the next step and recommend you a brace, physical therapy, or another type of treatment.
Is it Normal for Knees to Hurt After a Hike?
It depends on what pain you are feeling. If your knees feel exhausted and you feel muscle fatigue, that is normal.
Yes, it is normal for a knee to hurt after a hike, especially if you are a novice hiker.
However, you shouldn’t feel direct knee pain. For instance, if you can’t extend your leg because of the pain, or if you can’t walk properly, the pain you are feeling is not normal.
If you’re feeling this type of pain, you should see a doctor.
What is Hikers Knee?
Hiker’s knee is a name for a condition that is common among people who are active and put a lot of stress on their knees.
It’s formally called Patellofemoral Pain Syndrome, which is when you feel pain around the kneecap and it’s called by repetitive stress on the knees.
When you’re constantly walking and using your knees in strenuous ways, you can sometimes find yourself experiencing hiker’s knee.
Most doctor’s will recommend you to rest the knee and wait until you stop seeing hikers knee symptoms, but you should see a doctor to ensure you care for it correctly.
FAQs
How Do You Fix Knee Pain From Hiking?
Depending on what the problem is, you can try treating knee pain by taking preventative measures, using ice or heat, or seeing a doctor to find a treatment plan.
Why Does My Knee Hurt After a Hike?
There are a variety of reasons your knees could hurt. A few include having improper footwear, underlying knee injuries, or having muscle fatigue.
Can Hiking Shoes Cause Knee Pain?
Yes, if you aren’t wearing the proper shoes, you can experience knee pain from it. You need shoes that are supportive and comfortable to help prevent pain.
How Do I Strengthen My Knees for Hiking?
To strengthen your knees for hiking, you should exercise daily, incorporating leg exercises such as squats, calf raises, lunges, leg presses, etc. Also, hiking regularly and taking part in different activities will give you the necessary strength for your knees.
How Long Should I Rest My Hikers Knee?
There is no definite answer to how long to rest a hikers knee, but it’s best to wait for at least a week or two before hiking again.
Do Knee Braces Help Hiking Downhill?
Yes, knee braces can help your knees when hiking downhill. Braces can provide support and stability to your legs, so they can be very helpful.
Do Hiking Poles Help Knee Pain?
Yes, hiking poles can help relieve knee pain walking downhill. They can take some of the pressure from your knees and transfer it into the poles.
Is Hiking Bad For Your Knees?
Hiking isn’t necessarily bad for your knees, but it can be harmful if you aren’t careful.
Is it Good to Hike With a Sore Knee?
Walking with a sore knee is acceptable if you know that the soreness comes from muscle fatigue and not a knee injury. If it’s a knee injury, you should consult a doctor.
Wrap-Up: Knee Pain After Hiking
Knee pain when hiking downhill is a common problem among hikers.
It is important to understand why your knees hurt after hiking and how to protect them so you don’t have any further problems.
By following the steps to protecting your knees, such as strengthening muscles, and using trekking poles or knee braces, you can help to make your hiking trips much more enjoyable and comfortable.
In the end, use your common sense and don’t endure unbearable pain. If you hurt your knees, immediately seek medical help so you don’t get in more trouble.
