Walking Knee Pain - 5 Hiking Tips To Stop The Hurt

I teach you 5 ways to keep walking knee pain to a minimum while backpacking, without the support of a brace. However, I am not anti-brace. Just talk to your Doctor of Physical Therapy or MD.

I do mention a patellar strap, found below. I used them early in my hiking career to help knee pain and I carry them sometimes to help others. I have given away two on trail!

DISCLAIMER:
This video is not medical advice, or a treatment plan personalized just for you. The video is intended for general education and demonstration purposes only. Perform the moves in this video at your own risk. These moves may not appropriate for your specific situation, so obtain approval and guidance from your healthcare provider before beginning. If anything is painful of does not feel right, stop immediately and contact your healthcare provider.

Do not use this video to self-diagnose or self-treat and health, medical, or physical condition. Do not use this video to avoid going to your healthcare provider or to replace the advice they have/will give you.

You agree to indemnify and hold harmless Matt Shafter for any losses, injuries, or damages resulting from all claims that arise from your use or misuse of this videos content. Matt Shafter makes no representation about the accuracy or suitability of this video.

#hiking #knees #pain #trekkingpoles #physicaltherapy

Paper 1 - Are Trekking Poles Helping or Hindering Your Hiking Experience? A Review
Paper 2 - Effects of Hiking Downhill Using Trekking Poles while Carrying External Loads
Paper 3 - TREKKING POLES INCREASE PHYSIOLOGICAL RESPONSES TO HIKING WITHOUT INCREASED PERCEIVED EXERTION
#kneepain #hikingpain

[MattShafter]

Don't let pain stop your hike. Prevent it or if it does occur, handle it. Get out there!

[Paramedic]

One of the things I appreciate most about your videos is their content and brevity. Always solid information, thoughtfully delivered and right to the point. So many that are posting outdoor content spend way too much time and say very little. Thanks Again!

[Smilin_Don]

As an older backpacker with a history of associated knee pains, this is a subject I have thought a lot about. Great information -- thanks. Looking forward to more of this series. Happy trails.

[danielkutcher]

Great advice, Matt. As an older hiker who does long-ish section hikes on the AT, I can say that I used to have more knee problems than I do now, well into my 60s. I've used trekking poles for 20 years, but occasionally would have dull knee pain for the duration of my hike. Age has naturally slowed me down, and I find that the slower pace brings far fewer physical issues. I read some sage advice in a book by a thruhiker who was warned by a veteran that the number one reason why northbound thruhikers drop off the AT within 200 miles is that they hike "Too fast, too far, too soon, and too heavy."

[ceithearnc]

Awesome vid Matt, thank you. Knee pain going down hill has been an issue for me for several decades. Always working on ways to reduce it; look forward to seeing more from you.

[DanRigsby]

Knee bursitis is what has plagued me this year. Overuse injury after multiple 40 mile days. Hopefully when they heal, they will be stronger. 4 months of pain so far.

[abidamian]

That was very helpful to watch. New to hiking and my left knee hurts when descending. I’ll implement your tips. Thank you.

[backkat]

Good tips. I am guilty of being a weekend warrior without proper pre-conditioning! I always use trekking poles now as I'm getting older and have degeneration with only a bit of meniscus left. Love your vids!

[carlumland]

I've found that wearing zero drop shoes are very helpful for lessening knee pain because of the angle of the foot strike while descending slopes.

[sterlmorrison]

No nonsense, great practical advice with (visual) examples. Bravo!

[MrDopeddoped]

condromalacia grade 2 here 41 years old avid avid hiker. but with all volume of cartilage preserved. even tho started to have some pain in late 2022, but i managed to relearn how to take things more cautious when i got the diagnosis: trekking poles EVERyTIME, going downhills more slowly and uphills using more the arms force in the poles. dont stop long periods of time and start with strongs hikes, and now i use EMS eletroterapy machine on quads 3 times a week, to never loose muscle.. just hope to reach my 65 years old and can stiil enjoy the mountains.

[robschaefer]

Super useful and well explained. Many thanks!

[MJCenac]

Thank you! This happened to me this weekend in the Beartooth’s! My last 10 miles were so brutal!

[TaborPrzemyslaw]

I had a problem with knee pain that started to appear after a 10+ km each steep hike. Turned out it wasnt actually a problem with my knee, but with my posture: I wasnt walking perfectly straight, but sligthly leaning to one side, which bent my left leg to the outside and as a result the knee was positioned in a slightly bad way. When I have found thats the issue, Ive made constant adjustments to walk straight which was not easy since my body kind of defaulted to this sideway lean. But after a couple of hikes, running and exercise the problem disappeared, I guess because muscles rebuilt and readjusted to proper posture.

Also, proper stretching session before and after a hike is really helpful for me

[_dmart]

Great info. And glad to hear you’re graduating soon. Congrats!
Looking forward to more of your expertise 🙏🏼

[Paramedic]

Excellent video Matt! Thanks for posting it!

[Ali_ReBORN]

Thanks bro. Great insights and advices! I’m planning some epic trips soon so doing my research ❤

[mindypope]

Just found you and really enjoying your videos. Congrats on the PT graduation. Looking forward to hearing more.

[laurajean]

These are great tips, thank you. Just what I was looking for (left knee has had two meniscus surgeries and now the right is wearing, likely from favoring the left). Tip 4 is surprising to me though, I tend to lean my upper body back slightly or put more weight on my heels, because it feels like I'm alleviating the pressure on my knees that way. This feels counterintuitive but I'll give it a try.

[glasgowbhoy]

Went down a mountain very fact to make up time exactly like you described and ever since I’ve had bad pain when hiking and running ( the outside of ma knee at the back) wish I just slowed down that day and this would never be an issue! Don’t know how to help the pain thinking about trying a knee brace but not sure