How To Cope With Knee Pain (Or Replacement) While Hiking

Updated July 23, 2020

Note: If knee pain or swelling is the result of a sprain or impact, or if it lasts more than 48 hours, or if you experience cracking or numbness or weakness in the sides, see a doctor.

If you have persistent knee pain, you should be evaluated by a doctor to check for possible damage to the bones, nerves, or cartilage. The knee is one of the most commonly injured joints, especially for people who were involved in sports in their youth, as old knee injuries can come back and cause problems later in life.

You will respond to knee pain the same way you would to most joint pain. The short-term answer is rest, cold packs, anti-inflammatories, and controlled movement.

Over time, stretching exercises will improve your range of motion training and strength building muscles below and above the knee will provide support. Always be aware that problems from your hips can put strain on your knees. Include the hips in any light and strength training program designed to manage knee pain.

A knee replacement is a major surgery that requires extended rehabilitation, but it doesn’t mean you can’t ride again. Many total and partial knee replacement patients have gone on to enjoy many years of happy, healthy, and fulfilling walking.

As with a hip replacement, you will need to complete your initial rehabilitation program and ask your doctor and physical therapist for advice on how to prepare for travel. You will have to start slow and carry small loads, but with persistence and effort, you can regain full strength for hiking.

If you’re on the road, remember that going down a hill puts unusual loads on the knees. The term “hiker’s knee” refers specifically to knee stiffness caused by walking down hills, especially under load.

If you’re dealing with knee problems or recovering from knee surgery, you’ll probably want to avoid trails with downhill sections until you’re completely confident in your knees.

You can protect your knees on the downhill sections with a good downhill walking technique. Avoid fully extending the knee and especially avoid hitting the ground with a fully extended knee, which transfers shock directly to the knee joint.

Walk with your knees slightly bent on the downward steps, and try to place your feet on the floor by moving the heel to the toe of the knee. Keep a low speed and use reverse if possible to control the incline.

If you have knee problems or want to avoid them, consider hiking with knee braces. You may also want to consider walking with walking poles, as they limit the impact of walking on your knees and transfer more weight to your arms, protecting your knees from further injury or pain.

Make sure you wear the right shoes with strong ankle support: twisting the ankles puts more stress on the knees. Look for well-fitted soles and use hiking poles to improve your stability and transfer some of your weight to your arms and shoulders.