I believe prevention is always better than treatment.
Here, I’d like to share some great advice on how to protect your knees while hiking, and I hope you’ll pass it along to more people.
Knees
Just how much weight do our knees actually bear?
Let’s figure it out with a simple formula.
If a person weighs 75KG, jogging puts 2–3 times body weight on the knees = 225KG, sprinting puts 5–6 times = 450KG; when going downhill quickly, it’s 5–8 times = 600KG.
Even a person who isn’t overweight will subject their knees to thousands of impacts of around half a ton when running down a 1,000-meter mountain.
Why does hiking damage the knees?
1. Meniscus injury in the knee joint
When going downhill, the knee joint is constantly in an alternating state of flexion and weight-bearing. At this time, the ligaments are relaxed and the joint is very unstable, relying entirely on the ligaments to maintain stability. When there is lateral displacement of the joint, the supporting ligaments are highly prone to injury, leading to tiny fiber tears and capillary bleeding. When the knee is flexed and unstable, if subjected to lateral force or sliding, or if the center of gravity becomes unsteady, the knee may twist, causing meniscus injury.
2. Loose bodies in the knee joint
These are essentially small pieces of cartilage that have detached from the joint surface due to trauma or degeneration, about the size of a pea, moving quickly and erratically. They can also get lodged in the joint space, causing locking, which may recur and lead to joint effusion. Since they usually don’t cause pain, they are often overlooked.
3. Chondromalacia patellae
Repeated twisting of the knee joint or improper movement posture can cause wear on the patellar articular surface. The cartilage loses its luster and elasticity, and part of it softens and flakes off. Moving the patella then causes pain.
How to protect your knees when hiking?
1. Wear knee pads
Knee pads can provide mild compression and support to the knee joint and surrounding tissues, helping prevent knee swelling after long-distance walking. In addition, they also help retain heat and keep the knees warm. However, if your knees are not uncomfortable or injured, and you’re only hiking downhill for a short distance, it’s recommended to use knee pads sparingly, as localized pressure and poor sweat ventilation can affect the metabolism of the knee area, thereby accelerating fatigue.
2. Use the correct downhill technique
Don’t rely solely on your knees—use your muscles instead.
Avoid letting gravity be completely absorbed by the knee joint all at once, and don’t rely entirely on the bones of the knee joint to brake forcefully. Instead, use the muscles of your thighs and calves to distribute the weight and control braking. Allow the force to be evenly distributed across the leg muscles, using the muscles to control the speed of descent, starting, and braking, and consciously use the muscles to support your body weight.
3. Take appropriate breaks during the hike
Resting can reduce muscle soreness and gradually promote blood circulation, speeding up the elimination of metabolic by-products. It also helps restore the supply of nutrients and repair in sore muscle areas, bringing them back to normal.
So, rest more after exercising to relieve fatigue.
4. Use trekking poles wisely
Using trekking poles properly in combination with hiking can reduce the pressure on your knees.
5. Massage your knees regularly
Usually, use massage oil to frequently massage your knees, especially targeting four acupoints: Zusanli, Yanglingquan, Yinlingquan, and Xuehai.
While watching TV at home in the evening, take the opportunity to massage and perform physiotherapy on the main acupoints that support knee joint health.
6. Warm-up Exercises Before Activity
Before engaging in any activity, it is strongly recommended to do warm-up exercises. Stretching and warming up the leg, knee, and ankle joints are essential. After the activity—especially following multi-day loaded hiking—it is advisable to visit a professional foot care facility for a foot soak and timely necessary care and maintenance. If problems arise, it is recommended to consult a doctor at a regular hospital as early as possible and seek medical treatment.
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