Categories: Blog
Categories: Blog



Autumn is quickly coming upon us and there couldn’t be a better time to go out for a hike!

Autumn is quickly coming upon us and there couldn’t be a better time to go out for a hike.  Between the invigorating air, the colorful fall foliage, and the clear sunny skies, the allure of going for an energizing hike may be hard for many people to resist!  Not only do you get a chance to explore the beauty of Mother Nature which can help relieve stress and anxiety but you can also get a great workout that can do wonders for your cardiovascular and muscular systems.  There are many great benefits to spending a day out on the trails and best of all, it is something that can be enjoyed by people of all ages and fitness levels.

Hiking with Knee Pain

Hiking is a great form of exercise but it can be a bit hard on your knees.  Although many Americans suffer from joint and knee issues such as rheumatoid arthritis and osteoarthritis, this doesn’t mean that it should be off-limits. In fact, hiking can actually help relieve the symptoms of both ailments by keeping joints mobile and the surrounding muscles strong. This makes it a great, relatively low-impact exercise that will leave you feeling refreshed both mentally and physically. If you have arthritis, consider using a brace for support.

What to know before you go

Hiking is a great activity to maintain overall fitness if you suffer from knee issues. However, it is really important that you understand your physical limits and that you pace yourself throughout the hike.  Going too quickly can increase the strain on your knees and it can also cause you to become fatigued earlier.  This can make you more susceptible to injury whether it is a major fall while on the trail or aches and pains once you finish. Always keep in mind that going uphill is often harder on your heart and lungs, while going down hill is harder on your knees and there is a higher risk of falling.

Tips and tricks to prevent knee pain

Knee pain can sometimes make hiking feel like a bit of an uphill struggle (literally!).  If you suffer from knee pain during or after a hike, there are a few basic things that you can do to try to prevent or alleviate this pain in the future.

#1 Wear supportive footwear

The shoes that we wear can have an enormous impact on our knees when we are hiking.  It is important to choose footwear that supports your foot while providing plenty of cushioning to help relieve excess pressure on your joints.

#2 Limit the weight that you carry

Carrying excess weight in your backpack can greatly increase the pressure on your knees when you are hiking. This can leave your knees aching after a hike so it is important that you limit the amount of weight that you carry with you when hiking.

#3 Use hiking poles

Using hiking poles can take some of the pressure off of your knees while you are hiking.  They can also help you maintain your balance when you are going over uneven surfaces and can even help prevent falls that can lead to serious injury.  When you are choosing poles, it is a good idea to buy collapsible ones. They are easier to carry with you than standard poles which means that you are more likely to have them when you need them.

#4 Stretch before you begin hiking

Like with any exercise, it is important that you stretch before you begin. This can help warm your body up which will make the hike feel easier and it can help protect your muscles and tendons from injury.

Time to hit the trails

If you are itching to start putting in some miles but are recovering from a knee injury or are suffering from arthritis, give us a call to schedule a consultation.  One of our specialists will be happy to help advise on any activities that you should avoid and can offer a treatment plan to get you out on the trails again in no time.

Related Posts