Downhill hiking puts 4 to 6 times your body weight through your knees with every step. That is why knee pain on descents -- sometimes called hiker's knee or patellofemoral syndrome -- is one of the most common trail injuries. The good news: it is almost entirely preventable with the right technique and preparation.
Fix Your Downhill Technique
Most knee pain comes from locking out the knee on impact. Instead:
- Keep a slight bend in your knee at all times -- never land with a straight leg
- Take shorter steps -- longer strides force more knee flexion and impact
- Traverse switchbacks -- zigzag across steep slopes rather than going straight down
- Use your whole foot -- land midfoot, not on your heel
- Slow down -- rushing down steep terrain multiplies knee stress
Use Trekking Poles on Descents
Trekking poles reduce the load on your knees by 20-25% on descents by distributing weight to your arms and shoulders. Set poles slightly longer than for flat walking, plant them in front of you before stepping, and lean into them slightly as you descend. This single change eliminates knee pain for many hikers.
Strengthen These Key Muscles
Weak quadriceps and glutes force the knee to absorb all the shock. Add these exercises to your weekly routine:
- Eccentric squats -- slow the lowering phase (4 seconds down) to build quad strength specifically for descents
- Step-downs -- step off a curb or stair one leg at a time, slowly
- Hip abductor work -- clamshells and lateral band walks prevent the knee-inward collapse that causes pain
Gear Adjustments That Help
Worn-out boot soles amplify impact. Replace boots before the lugs wear flat. Knee sleeves or KT tape can reduce inflammation during long descents. If pain persists after implementing these changes, see a sports physiotherapist -- catching issues early prevents chronic injury.
