Knee Pain When Hiking? START HERE

Knee pain when hiking, especially on the downhill is one of the most common complaints I hear, but it can be different for each individual and is sometimes very hard to fix. Here's a bunch of great tips that you can implement right away to help relieve and solve the issue.

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[bobprince]

I'm 70. I have not had knee pain for more than 20yrs. Try this: Normal pace length on the flat for me is about 55cm. When going down hill I shorten my pace to about 5cm. Yes, at first it feels really silly. I quicken the pace cadence quite considerably, but the reduction in distance I have to carry my leg (approx 1/5th of my body weight) out and down, also really reduces the loads on my muscles and skeleton. You wouldn't go down hill in a car in top gear, so why do the same for your body? Shortening pace when going uphill also works to keep your muscles within aerobic rather than anaerobic exercise range and thus I find any hill possible for an overweight pensioner. I watch fit young lads striding uphill only to find them stopped further up gasping for breath, whilst I virtually tiptoe past them. This ultra short pace length does feel both very slow and slightly tight on the back of your calves. Try it some time, you will be amazed at how hills seem much easier.

[AiShiawase]

As a physiotherapist: This guy has got the long end going. Solid advice and good exercises. Trandelemburg is a common test I use all the time, but every test can also be an exercise.

[trinidadlandajo]

I'm 22, I've never had knee pain. I came back a few weeks ago from doing around 260 km in the mountains in El Chalten and my knees STILL hurt. Thank you for this video!

[reyvaldes]

I am 61 and preparing for the Camino De Santiago this coming June. Your exercises have become a staple of my workout routine. I have been doing them for three weeks and have noticed a difference in less knee issues. Thanks.

[WildlandExplorer]

This is pretty much spot on. Everything changed once I combined a glute + hip flexor strength training regimen, glute stretching and *especially* foam ball rolling of hip flexor trigger points. It's a painful process to treat trigger points but please endure it - take deep breaths and bear it out. Thank me later. Pay special attention to this if you're like me and have a desk job but also do active pursuits - people like us are generally quite susceptible to these issues as sitting all day is in part to blame for these muscle imbalances. Some doctors describe ITBS as a "sitting disease".

[bengmelea]

Thanks for these tips. I started to suffer hip, knee and ankle pain on my right side soon after lockdown last year, 'trapped inside for lengthy periods, no swimming allowed and my gym was forced to close. I put it down to muscle atrophy like you said. Now doing yoga and body weight exercises at home.

[johnmezera]

At almost seventy I may have slowed, down but I don't want to stop. I have been doing many of your recommended exercises for many years and the additions are helping noticeably after a week. IMPRESSIVE!
Thanks !

[micahwilson]

Intro 0:00
Quick Fix 1:25
Long Term Solution 5:18
Hike Strong 11:19

[outsidewithmike]

Thanks for this. Just starting to have knee pain, been hiking 7 months. I think I pushed myself too hard without proper strength training.

Losing weight to help with knee pain is simple physics, please don't be worried about mentioning it. Too bad if people are touchy about it. I need to lose 10-15 pounds. Imagine how much more I could carry in my pack once I do!

[yudiherdiana]

My last hike, I tried the #4 technique. Yes it made my leg muscles very tired...but no more knee pain...

[Stewbphoto]

I had my ACL replaced a few years ago. Exercises like this are a must for backpacking trips now. I bring a roller ball and I never used trekking poles before, now that i have them I don't know why I didn't use sooner. Great video.

[tinlidtoo]

I'm female 55 in fairly good shape. I developed hip pain on the right side with sitting for my job. The utube algorithms sent you to me and I thought.. what the heck, knee pain, hip pain.. probably similar cause. I've been doing ur daily exercises for hikers for just 3 days and I've noticed an improvement. It's very encouraging as people I have mentioned my hip issue to have all said.. well obviously its arthritis and osteoporosis as your age. 😒 So thank you. 😁

[franciscofuentes]

When you talk about knee exercises at home you're basically telling what my kinesiologist taught me to do in like 5 sessions, so I can attest it's true and it works. Still I'd add that if anyone here has knee issues, especially if they affect you in daily life (not right after a hike) go to a traumatologist (preferably an expert in knee injuries or legs). Greetings from Santiago, Chile

[NewEarthAwakening]

This is super helpful to learn! I’m 40 and knee pain has prevented me from doing multi-day backpacking trips without limping through the finish. I’m excited to have some more options for helping it besides knee braces, less strenuous trips, and acupuncture!

[stefansprater]

Thank you very much!
You've helped me.
Stay safe and live long, the world needs blokes like you.
Cheers, Steve

[margaretbartell]

Yes! All of those short term fixes have helped me. I found them before I saw your video but they definitely have kept me on the trail at age 57. I will get to work on the hip strengthening exercises you give in this video for long term strengthening. Thank you!

[paulred]

Mate I so appreciate all of your content, Im 53 and I'm a fit ocean swimmer and returning tramper (hiker) but my joints are my weakness (trashed my knees running marathons at 13 years old) I have included several of your lessons in my daily maintenance, pain is still my default status when I wake up but this is all helping. Cheers!

[ChrisandDanya]

Man, I spent $300 to go to a Sports Doctor who specializes in knees and he couldn't tell me shit. Thank you for this! Going to start implementing this now

[robertmarino]

Thanks for this (and other) helpful and informative videos. As a 67 y/o fairly newbie hiker who suffers with a tough L knee, I really appreciate these tips. I think you are really getting to the cause and cure of most knee pain and not simply treating the symptoms.

[NickandRachel]

I definitely have to do a lot of stretches now after my knee injury. Thanks for sharing