Knee pain during hiking or running is quite common. It can be hard to bear and is, in all cases, quite debilitating in the long term. It is very often pain experienced during descents (gonalgia on ascents is genuinely rare). There are, however, ways to protect yourself and still enjoy hiking. Our advice is here to help and guide you, but it does not replace a consultation with a general practitioner or specialist.
Why do you get knee pain while hiking?
The load-bearing joints of the lower limbs (hips, knees, ankles) are required to work much harder depending on walking or running speed, particularly on descents. These joints must "absorb" one, two to three times the body weight with each step or stride, due to the dynamic effect of walking downhill, depending on the gradient. For example, for a person weighing 75 kg, the joints must bear an additional 75, 150 or 225 kg with each step.
It is therefore clear that there is a logical biomechanical reason why mountain terrain can reveal a joint problem that is not necessarily felt when walking on flat ground. In most cases, these are gonalgias affecting the load-bearing joint of the knee: the femur on the tibia.
Moreover, the muscles of the lower limbs act as a braking mechanism to prevent falls and control body balance during descents. This significant tension acts on the second joint of the knee, namely the extensor mechanism (quadriceps muscle, kneecap, patellar tendon). This can trigger patellar pain — the type of gonalgia most commonly found in hikers.
How to avoid knee pain while hiking?
Travel light
As seen above, weight has a significant impact on the joints. It is therefore important to travel light. If you have sensitive knees, opt for hiking trips with lightweight packs, on day routes, or choose guided options with porters, which still offer a very comfortable experience.
Your weight also matters: very often, knee pain while hiking affects people who are carrying a few extra kilos. If you walk regularly, you are on the right track to losing them. Pay attention to your weight by maintaining a balanced diet to ease the strain on your knees.
Warming up properly
Warming up is essential — especially on routes that start with a climb or a steep descent. Check out our warm-up tips and don't neglect this essential work for tackling your daily walk in the best possible conditions.
Stretching after hiking
Like warming up, stretching is important and will help relieve your muscles. Remember to do gentle extensions, without putting too much strain on your painful joint. However, after a long walk, if your knees are sore, avoid prolonged sitting, particularly in a car with your knee bent at 90°. That is a sure way to make it much worse afterwards, or even the next day.
Avoid very rough terrain and scree fields
If you have knee pain while hiking, it is wiser to avoid very rough terrain. You can still go into the mountains, but you should avoid the steepest slopes (stepped terrain, for example) and anything involving very loose ground and scree. Unstable ground forces you to compensate heavily through your muscles and tendons, leading to greater pain.
Walking with hiking poles
Ideally, you should choose good hiking poles. They are essential for walking in a balanced way and will take the strain off your joints. They significantly reduce the load on your knees and provide important stability. Good hiking poles also reduce your effort, whether going uphill, downhill, or on flat ground. It is a low-cost investment given the benefits they bring!
What are the solutions for knee pain?
In cases of gonalgia affecting the load-bearing joint, orthoses (knee braces) are not necessarily useful. A trekking pole would be a better recommendation.
In cases of knee pain (gonalgia) of patellar origin (the knee extensor mechanism), a patellar knee brace is recommended. It helps to centre and control the tracking of the kneecap, thereby preventing pain caused by misalignment. However, it is important to choose a patellar knee brace rather than a ligament support.
In any case, it is entirely possible to walk with a patellar knee brace while also using hiking poles. The two are not mutually exclusive.
A medical consultation, and in particular with a sports doctor, is highly recommended. It will allow an accurate diagnosis of the origin of your pain and guide you in your practice. Knee pain while hiking is not inevitable. It can be prevented and reduced, whatever the cause. It should not stop you from enjoying this wonderful sport and discovering breathtaking landscapes.
