Climbing Without Knee Pain: 4 Principles to Reduce Fatigue & Injury

Taiwan is surrounded by high mountains, and many people use their free time to hike or walk on trails, even challenging themselves with mountain climbing. Ascending not only brings a sense of refreshment but also promotes joint flexibility, making it a beloved recreational activity for many. However, some experience muscle soreness or knee pain after hiking. Dr. Lin Qinggu, a physician, advises that when climbing, one should focus on landing on the full foot, walking with feet slightly turned out, utilizing the knees more, taking small steps on steep slopes, and using abdominal breathing. These methods not only reduce fatigue but also lower the risk of injury.

According to a report from Chinese Health Network, the main cause of muscle soreness is lactic acid. The production of lactic acid indicates that the body is using the limited glycogen stored in the muscles. When glycogen is depleted, it leads to physical exhaustion and may pose risks. Family physician Dr. Lin Qinggu explains that the accumulation of lactic acid causes the expansion of muscle blood vessels and increases cellular osmotic pressure, reducing the amount of blood returning to the heart. The body must then increase heart rate to maintain the blood flow required for muscle activity—this is why we feel fatigued while climbing.

Dr. Lin Qinggu recommends slowing down while climbing to reduce lactic acid production and taking appropriate breaks. Generally, take a 5–10 minute break every hour and a 20-minute break every three hours as a guideline. He also proposes four principles to help reduce fatigue and minimize the risk of injury during hikes.

Principle 1: Land on the full foot.

Whether going uphill or downhill, walk with your entire foot flat on the ground to engage more major muscles in supporting your weight. A larger contact area between the foot and the ground also increases friction, making your steps more stable.

Principle 2: Slightly turn your feet outward to reduce ankle strain.

While hiking, keep your feet slightly turned outward according to the slope. The steeper the incline, the greater the angle at which you should turn your feet outward. This allows most of your body weight to be borne by the bones and leg muscles, reducing pressure on the knees and ankles while also preventing calf muscle strains.

Principle 3: Take smaller steps on steeper slopes and use abdominal breathing.

When encountering higher slopes, take smaller steps. Taking large strides can cause excessive bending of the joints, shifting your center of gravity from your feet to your joints and increasing the risk of sprains. Maintain a steady pace when climbing uphill, avoiding sudden speed changes, and use abdominal breathing to increase oxygen intake.

Principle 4: Make good use of your knees.

Properly bending and straightening your knees can help prevent fatigue, and when carrying weight downhill, your knees bear 3 to 4 times more pressure than usual.

(1) Uphill Steps

1. Extend your right foot forward, bend your right knee, and land on the full foot.

2. Before taking the next step, straighten your left knee first. At this point, your left foot supports your weight, helping to raise your center of gravity so the weight shifts more easily to your right foot.

3. While transferring weight to your right foot, step forward with your left foot.

(2) Downhill Steps

1. Extend your right foot forward, keeping your right knee straight, and land on the full foot.

2. Avoid leaning your body too far forward; keep your center of gravity vertical to the ground.

3. Finally, while transferring weight to your right foot, step forward with your left foot.

Additionally, many people use knee pads to protect their knees. Dr. Lin Qinggu notes that wearing knee pads provides support and reduces the risk of sprains, but it’s still important to strengthen the muscles around the knees. For those with arthritis or previous injuries, choose supports that are elastic, breathable to avoid moisture buildup and rashes, not too tight to hinder circulation, nor too loose to lack proper support.

Finally, Dr. Lin Qinggu reminds us that hiking is a long-duration activity that heavily engages the knees. If your knees are injured, allow them ample rest. Regular knee maintenance is also crucial—avoid lifting or carrying heavy objects if you’ve had knee issues, refrain from prolonged squatting or kneeling, and reduce any activities that put strain on the knees.