I’m backpacking Grand Canyon in April and I’m concerned about knee pain hiking down Hermits Rest. Will start implementing this on my conditioning hikes. Thank you for posting!
I lift 4 plates and deadlift 6 plates am 178cm and 85kg and my knees have been destroyed by the downhill section of Tour Du Mont blanc, I'm looking to better my downhill technique as it couldn't have been my supportive muscles, and this is the ONLY video that has helped me. Thank you so much.
Thanks so much for the great advice. I implemented the recommendations last week on a visit to Lyme Regis in the UK and it made a huge difference. I did not have any pain which is very positive
I was injured doing lifeguard certification 5 days ago, rendering me unable to even walk down the sloping floor in my pool room. Living in a hilly area with a dog that needs to walk an hour per day has been miserable. You have help me navigate going down hill almost completely pain free. Thank you! I will incorporate the strengthening exercises once the pain subsides a bit.
Thank you for this! Lately I've been getting mild knee pain when walking downhill. It seems to be all over the place - side pain, upper pain, lower pain - so I found your video after searching for the right way to walk. Turns out I'm 100% doing what I shouldn't be doing! Can't wait to try your tips when I go outside later today.
Hi thanks for sharing. I cant wait to try this after my injury heals. I had to fly home and walk with crutches for 10 days. Hopefully I will return and finish my cammino in Spain
Hope you are able to finish your amazing journey! Also, take a look at this video to help with knee pain walking downhill ruclips.net/video/TLGgc3NBNjY/видео.htmlsi=XAUKFkj4bqAUoWZG
Clutch video for me after transitioning from road running to trail running and experiencing pain in the front part of my knee. I am going to slow down and pay attention to my foot strikes on hills, thank you!
You are very welcome. I hope it helps! Also, if you are not adding about five minutes of foam rolling of your quads, at night will go along way. Good luck!
I’ll definitely be giving this a try, I was an avid hiker for my whole life but kind of gave it up about 3 years ago due to a bad knee. Now at 68, I have a knee replacement and have started hiking again but can feel the down hill pressure in both knees on 45* plus slopes. I also have picked up a set of good trekking poles. When I was younger I hated poles, but now they are like pusher sticks for going up and great for preventing jarring on the way down. Thanks for your great videos.
Thank you! I'll definitely try this next time, though I hope wearing a bag doesn't interfere while leaning fowards. I had to walk backwards downhill because of the pain, even while using two trekking poles. I was so slow, nobody waited for me 😅 but I didn't want to risk any injury. Thanks!!!
You are very welcome! Also, check out this video to help. Strengthen up your quads to make downhill walking easier ruclips.net/video/TLGgc3NBNjY/видео.html
I recently saw the orthopedic doc about severe knee pain I get while hiking downhill, developed around 10 years ago. Just to the outside of the kneecap, in both knees. It flares up within 5 minutes, or 20-30 minutes if I am on 3-4 Advil, and it is excruciating. He gave me a PT referral, but I was too busy to follow up on it. He talked about learning to use my glutes more to lessen the stress on the knee. Just what you are showing here. Looking forward to trying it out.
Hey Brad, yes, give it a try. Also try to strength your anterior tibialis ( I demonstrate that in the video) and you may want to get an ITB band to wear when you hike, something like this www.amazon.com/Pro-Tec-Athletics-Iliotibial-Compression-Small-Large/dp/B000G34VV0/ref=sxin_15_pa_sp_search_thematic_sspa?content-id=amzn1.sym.643d1935-59b9-4ec1-86c7-654d6301fd85%3Aamzn1.sym.643d1935-59b9-4ec1-86c7-654d6301fd85&crid=3FM2DLNJQDMSF&cv_ct_cx=IT+band+strap&keywords=IT+band+strap&pd_rd_i=B000G34VV0&pd_rd_r=d0cbdc48-cd2f-42c9-af23-3332e7813ba6&pd_rd_w=ZS4yt&pd_rd_wg=DWyEk&pf_rd_p=643d1935-59b9-4ec1-86c7-654d6301fd85&pf_rd_r=3YSZ5AWYZJ1BHQ62X67N&qid=1666742404&qu=eyJxc2MiOiIzLjgyIiwicXNhIjoiMy4xOCIsInFzcCI6IjIuOTUifQ%3D%3D&s=sporting-goods&sprefix=it+band+strap%2Csporting%2C154&sr=1-1-a73d1c8c-2fd2-4f19-aa41-2df022bcb241-spons&psc=1 Good luck!
I do this naturally just from lots of experience hiking... digging in with them also gives exponentially mire stability and less slipping in gravel or loose soil /mixed or even muddy and slippery areas. that heel first allows you alot more play and surface area to apply for stability and balance
It might look a bit silly but I had to stop half way up a mountain yesterday the pain was so bad. I naturally walk the wrong way described here and am not even sure I can go down uneven, wet slopes this way but I'll try. Also the exercises really make this video worth watching on their own.
To be honest the only thing I agree here is to not have full knee extension when the ground hits. rather do this instead: - shorten your stride. This will reduce the overall force from each step (this is also true for uphill and will save you lots of energy). - only wear massive hiking boots if your really need them (e.g. for glaciers and high mountain tours). The thick soles lessen you foots ability to feel the ground ans absorb the shock. You also tend to stamp instead of lightly tread because you have no feeling for the ground - do not break all the time and instead of your muscles for breaking use the terrain to control your speed - walk naturally! Humans are not design to land heel first!! Your foot is designed to absorb shock but can only do this in the front through pronation
Thank you for saying what I came here to say! Here's some advice to anyone else reading this (from an older hiker who has listened to many physical therapists here on RUclips), heel strike is not the way to go! It transfers the shock of the landing to the skeleton and joints. It may feel okay when you're younger, but when you get into your 50s, believe me, it's horribly painful! I agree with everything that the above commenter said: shorter strides, bent knees, build your muscles, and land on the midfoot. Your body will thank you later. If you really want to learn how to walk downhill properly, then listen to physiotherapists, not random hikers, especially younger ones who haven't experienced the ravages of time upon their joints yet.
Oh, and I'll also add that the only time I heel strike is when going through boggy/very soft ground. There isn't much impact, and the heel can help with stability when things get slippery. But that's the only time I will heel strike. Otherwise, it kills my knees and hips.
In order to walk downhill with your knees bent, you need excellent eccentric quadricep strength. Most people don't have this because they don't work on it. You need to purposely work on this, as well as tibialis as shown. You need this because walking downhill is a constant deceleration motion that uses the muscles in this way.
I recently tried going backwards on the downhill. Funnily enough it helped, but ofc it more of a last resort option because it is not very convenient, but actually quite safe even on the steep slopes where you would not walk fast anyways.
Incorporating these approaches and exercises and supports helps prevent stiffness as well as pain? I only ask because I don’t feel pain but definitely feel my lower legs and especially knees and a few inches in either direction of the knees are tight, stiffened. Just got back from a multi-day hike in Tucson (Sabino and Pima canyons, Catalina State Park, and mild walks in Saguaro (Nat’l. Park) East and West. Used to a different landscape in eastern Iowa.
Hey ed my name is Marcus I just hiked San jacinto for my birthday today. I suppose my knees weren't ready for the down hill quick pace my brother wanted to do. And after getting home I have discomfort/pain on the inside facing area of both knee caps. I can put a little pressure on them and they feel like they are bruised. I'm hoping they are just overworked. Also I feel it when I go up and down the stairs. Kind of a dull pain. I'm a bit of a worry wort but I'm hoping you can give me some insight. This is the first video I have looked up for this problem. Please and thank you
Hey Marcus, sorry to hear about your knees. Sound like you did "over work" them and they should settle down within a few days. However, you can ice, stretch your quads, and foam roll to help recover a bit faster. Here's a link that may help ruclips.net/video/1QWPtma7KHQ/видео.html The title of the video is about arthritis, but I'm not saying you have arthritis, but the exercises /foam rolling will help. Let me know how you feel in a few day, good luck!
everyone passed me! including elderly people! it was very steep and rocky! i turn sideways and walk down sideways . i wrap my knee and i ise a walking stick. i wonder if i need knee surgery
My osteopath says with weak knees (I.e. bone o. Bone,cartilage and meniscus worn out) never do a squat greater than 45 degrees. Does this sound right to you.
Hello Amy, thanks for the question. Yes, squatting can be challenging on your knees but if you think about getting out of a chair without using your hands, you would have to squat down to approximately 90°. Therefore, I recommend that people do at least chair squats because it’s very functional.
@@FrontRowwithEd Thank you. Makes sense. But I do do squats daily at 45 degrees and can get up from a chair without my hands no problem. Thanks for your excellent videos. They form the basis of about half my exercise routine.
@@FrontRowwithEd I don't really hike regularly so I don't use any equipment. I'm asking in case something comes up and I have to. because a few days ago I suffered during coming back down. I slipped every step.
Just did a 12 miler on the Highline Trail in Glacier National Park... the last four miles are brutal, unrelenting downhill hiking. Not sure I could do that for four hours... could i?
I’m backpacking Grand Canyon in April and I’m concerned about knee pain hiking down Hermits Rest. Will start implementing this on my conditioning hikes. Thank you for posting!
You are very welcome, let me know how the trip goes!
I lift 4 plates and deadlift 6 plates am 178cm and 85kg and my knees have been destroyed by the downhill section of Tour Du Mont blanc, I'm looking to better my downhill technique as it couldn't have been my supportive muscles, and this is the ONLY video that has helped me. Thank you so much.
You are very welcome, sherry,
happy to help and keep up all the good work!
Thanks so much for the great advice. I implemented the recommendations last week on a visit to Lyme Regis in the UK and it made a huge difference. I did not have any pain which is very positive
Excellent Kevin! Hope you had a great trip
I was injured doing lifeguard certification 5 days ago, rendering me unable to even walk down the sloping floor in my pool room. Living in a hilly area with a dog that needs to walk an hour per day has been miserable. You have help me navigate going down hill almost completely pain free. Thank you! I will incorporate the strengthening exercises once the pain subsides a bit.
Excellent, I hope you heal up quickly!
I hike a lot in the hills and fells of Northern England and I always dread the steep downhill!, I'm going to try your tips! Thank you
You are very welcome, Claire, hope it helps you!
Thank you for this! Lately I've been getting mild knee pain when walking downhill. It seems to be all over the place - side pain, upper pain, lower pain - so I found your video after searching for the right way to walk. Turns out I'm 100% doing what I shouldn't be doing! Can't wait to try your tips when I go outside later today.
You got this!
When I started serious hiking, downhill was torture on my knees. It took me 3 years to condition them. Not a problem since.
Any guides you can share?
@@ec3051 Not really, sorry. Just a lot of hiking.
@@aliensoup2420should i wear knee brace just for precaution every time i go hike? Is it recommended?
@@AK-nm9li I don’t know. I’m not a sports doctor. Try it and see if it helps.
Short and sweet great explanations and advice very good video thank you
You’re very welcome, I hope it helps!
Hi thanks for sharing. I cant wait to try this after my injury heals. I had to fly home and walk with crutches for 10 days. Hopefully I will return and finish my cammino in Spain
Hope you are able to finish your amazing journey! Also, take a look at this video to help with knee pain walking downhill ruclips.net/video/TLGgc3NBNjY/видео.htmlsi=XAUKFkj4bqAUoWZG
Clutch video for me after transitioning from road running to trail running and experiencing pain in the front part of my knee. I am going to slow down and pay attention to my foot strikes on hills, thank you!
You are very welcome. I hope it helps! Also, if you are not adding about five minutes of foam rolling of your quads, at night will go along way. Good luck!
This was great! I’m hiking the Grand Canyon rim to rim next June and look forward to implementing these recommendations now! Thanks!
Glad it was helpful!
Exactly what I needed! Now I need to learn to use poles properly.
Excellent!
Thank you! Trying it on my following hike on Sunday!
You’re welcome Tammy!
Excellent advice and demonstration. Thank you!
Glad it was helpful!
I’ll definitely be giving this a try, I was an avid hiker for my whole life but kind of gave it up about 3 years ago due to a bad knee. Now at 68, I have a knee replacement and have started hiking again but can feel the down hill pressure in both knees on 45* plus slopes. I also have picked up a set of good trekking poles. When I was younger I hated poles, but now they are like pusher sticks for going up and great for preventing jarring on the way down. Thanks for your great videos.
Thanks and good luck 👍🏻
Thank you man this is excellent advice!!
Thanks Michael!
Thank you! I'll definitely try this next time, though I hope wearing a bag doesn't interfere while leaning fowards. I had to walk backwards downhill because of the pain, even while using two trekking poles. I was so slow, nobody waited for me 😅 but I didn't want to risk any injury. Thanks!!!
You are very welcome! Also, check out this video to help. Strengthen up your quads to make downhill walking easier
ruclips.net/video/TLGgc3NBNjY/видео.html
I recently saw the orthopedic doc about severe knee pain I get while hiking downhill, developed around 10 years ago. Just to the outside of the kneecap, in both knees. It flares up within 5 minutes, or 20-30 minutes if I am on 3-4 Advil, and it is excruciating. He gave me a PT referral, but I was too busy to follow up on it. He talked about learning to use my glutes more to lessen the stress on the knee. Just what you are showing here. Looking forward to trying it out.
Hey Brad, yes, give it a try. Also try to strength your anterior tibialis ( I demonstrate that in the video) and you may want to get an ITB band to wear when you hike, something like this www.amazon.com/Pro-Tec-Athletics-Iliotibial-Compression-Small-Large/dp/B000G34VV0/ref=sxin_15_pa_sp_search_thematic_sspa?content-id=amzn1.sym.643d1935-59b9-4ec1-86c7-654d6301fd85%3Aamzn1.sym.643d1935-59b9-4ec1-86c7-654d6301fd85&crid=3FM2DLNJQDMSF&cv_ct_cx=IT+band+strap&keywords=IT+band+strap&pd_rd_i=B000G34VV0&pd_rd_r=d0cbdc48-cd2f-42c9-af23-3332e7813ba6&pd_rd_w=ZS4yt&pd_rd_wg=DWyEk&pf_rd_p=643d1935-59b9-4ec1-86c7-654d6301fd85&pf_rd_r=3YSZ5AWYZJ1BHQ62X67N&qid=1666742404&qu=eyJxc2MiOiIzLjgyIiwicXNhIjoiMy4xOCIsInFzcCI6IjIuOTUifQ%3D%3D&s=sporting-goods&sprefix=it+band+strap%2Csporting%2C154&sr=1-1-a73d1c8c-2fd2-4f19-aa41-2df022bcb241-spons&psc=1 Good luck!
@@FrontRowwithEd Thank you again.
I do this naturally just from lots of experience hiking... digging in with them also gives exponentially mire stability and less slipping in gravel or loose soil /mixed or even muddy and slippery areas. that heel first allows you alot more play and surface area to apply for stability and balance
Excellent points thanks!
In my experience it's completely the opposite.
Just came from a big hike, but I returned without my knees LOL ! Thank for the video, I'll try it on my next hike !
Good luck!
It might look a bit silly but I had to stop half way up a mountain yesterday the pain was so bad. I naturally walk the wrong way described here and am not even sure I can go down uneven, wet slopes this way but I'll try. Also the exercises really make this video worth watching on their own.
To be honest the only thing I agree here is to not have full knee extension when the ground hits. rather do this instead:
- shorten your stride. This will reduce the overall force from each step (this is also true for uphill and will save you lots of energy).
- only wear massive hiking boots if your really need them (e.g. for glaciers and high mountain tours). The thick soles lessen you foots ability to feel the ground ans absorb the shock. You also tend to stamp instead of lightly tread because you have no feeling for the ground
- do not break all the time and instead of your muscles for breaking use the terrain to control your speed
- walk naturally! Humans are not design to land heel first!! Your foot is designed to absorb shock but can only do this in the front through pronation
Thank you for saying what I came here to say!
Here's some advice to anyone else reading this (from an older hiker who has listened to many physical therapists here on RUclips), heel strike is not the way to go! It transfers the shock of the landing to the skeleton and joints. It may feel okay when you're younger, but when you get into your 50s, believe me, it's horribly painful!
I agree with everything that the above commenter said: shorter strides, bent knees, build your muscles, and land on the midfoot. Your body will thank you later.
If you really want to learn how to walk downhill properly, then listen to physiotherapists, not random hikers, especially younger ones who haven't experienced the ravages of time upon their joints yet.
Oh, and I'll also add that the only time I heel strike is when going through boggy/very soft ground. There isn't much impact, and the heel can help with stability when things get slippery. But that's the only time I will heel strike.
Otherwise, it kills my knees and hips.
Very helpful - thank you very much for sharing!
You're very welcome!
hello there thank you for this video.
You are very welcome, Angie
Damn I needed this information last weekend during the Spartan Ultra in Killington
Hey Justin, at least you know now for your next hike!
In order to walk downhill with your knees bent, you need excellent eccentric quadricep strength. Most people don't have this because they don't work on it. You need to purposely work on this, as well as tibialis as shown. You need this because walking downhill is a constant deceleration motion that uses the muscles in this way.
Yes, good points!
I recently tried going backwards on the downhill. Funnily enough it helped, but ofc it more of a last resort option because it is not very convenient, but actually quite safe even on the steep slopes where you would not walk fast anyways.
Way to be resourceful Yurii!
That's great to prevent knee injury. Also what exercise should one do to strengthen knees and ligaments thereby prevent knee injury ?
Thank you 🙏
You’re welcome 😊
Great, thanks!!!
You're welcome!
Incorporating these approaches and exercises and supports helps prevent stiffness as well as pain? I only ask because I don’t feel pain but definitely feel my lower legs and especially knees and a few inches in either direction of the knees are tight, stiffened. Just got back from a multi-day hike in Tucson (Sabino and Pima canyons, Catalina State Park, and mild walks in Saguaro (Nat’l. Park) East and West. Used to a different landscape in eastern Iowa.
Hey ed my name is Marcus I just hiked San jacinto for my birthday today. I suppose my knees weren't ready for the down hill quick pace my brother wanted to do. And after getting home I have discomfort/pain on the inside facing area of both knee caps. I can put a little pressure on them and they feel like they are bruised. I'm hoping they are just overworked. Also I feel it when I go up and down the stairs. Kind of a dull pain. I'm a bit of a worry wort but I'm hoping you can give me some insight. This is the first video I have looked up for this problem. Please and thank you
Hey Marcus, sorry to hear about your knees. Sound like you did "over work" them and they should settle down within a few days. However, you can ice, stretch your quads, and foam roll to help recover a bit faster. Here's a link that may help ruclips.net/video/1QWPtma7KHQ/видео.html The title of the video is about arthritis, but I'm not saying you have arthritis, but the exercises /foam rolling will help. Let me know how you feel in a few day, good luck!
How come the heel strike? For loose terrain I imagine it's tricky and you would prefer a toe strike / shifting the weight on the ball of the foot...
In case of steep rocky treks with lots of rocks and boulders, can one use trekking poles ?
Yes, good idea!
@@FrontRowwithEd thank you!
The problem with this is that you have no traction and will slip at the first sign of gravel.
everyone passed me! including elderly people! it was very steep and rocky! i turn sideways and walk down sideways . i wrap my knee and i ise a walking stick. i wonder if i need knee surgery
At least you’re out there, walking, good job for still doing it!
My osteopath says with weak knees (I.e. bone o. Bone,cartilage and meniscus worn out) never do a squat greater than 45 degrees. Does this sound right to you.
Hello Amy, thanks for the question. Yes, squatting can be challenging on your knees but if you think about getting out of a chair without using your hands, you would have to squat down to approximately 90°. Therefore, I recommend that people do at least chair squats because it’s very functional.
@@FrontRowwithEd Thank you. Makes sense. But I do do squats daily at 45 degrees and can get up from a chair without my hands no problem. Thanks for your excellent videos. They form the basis of about half my exercise routine.
@@mammasantina1 You are very welcome Amy. Keep it up!
Pl tell how to prevent excruciating pain in the toes while walking down hill
Keep nails short and tighten your laces! This is what helped me, at least.
Over the past three years my anterior tibialis has cramped terribly. Will this type of workout help that? I'm desperately seeking help.
This video may help ruclips.net/video/WvYTXJ9L2pw/видео.htmlsi=-LgDtfImgkVLJn-I
Does tha means we need to bend our upper body a lil bit in front ? Will it hurts our back if we have heavy load bag ?
Is it better to use one trekking pole or two trekking poles ?
Great question! It depends on different factors, one being how comfortable you are with 2. Elizabeth uses 2 and loves it. I sometimes prefer just 1.
@@FrontRowwithEd thank you. I feel comfortable with one currently
what if the surface I'm walking on has alot of rocks on it and I struggle to balance myself? is there some tip that could help?
Are you using trekking poles?
@@FrontRowwithEd I don't really hike regularly so I don't use any equipment. I'm asking in case something comes up and I have to. because a few days ago I suffered during coming back down. I slipped every step.
My knees hurted for almost a whole month after coming down a big hill
Just did a 12 miler on the Highline Trail in Glacier National Park... the last four miles are brutal, unrelenting downhill hiking. Not sure I could do that for four hours... could i?
Hey Amy, probably not, either way your knees may hurt. But, it may make the discomfort more tolerable. Good luck!
I always thought toes first was the right way, that it could help the calf or somethin
I'm mostly concerned about falling off a cliff. Knee pain can be cured but death cannot
Yes, good point :)
😂
I heard “my lovely life who wikes to hike.” Anyone? 😁
My technique is to just moonwalk downhill. Problem solved.
That works!