How to Deal With Knee Pain From Backpacking
Are you a backpacker with knee pain? If so, you’re not alone. Knee pain is a common problem among hikers and backpackers. It can be caused by various things, including uneven weight distribution, knee overuse, and trail conditions.
If you’re experiencing knee pain from hiking or backpacking, take some time to read through the tips below. I used to have knee pain every day of my life. Then, I decided to learn all I could about lower body parts. Now, I hike 5 miles every day confidently without any problem. Let me help you do the same!
Is Backpacking Hard on The Knees?
Yes, backpacking is extremely tough on the knees. Many backpackers experience some degree of knee pain, especially when they first start hiking with a heavy pack. Often, this pain goes away after a few days on the trail, as the muscles and joints get used to the new activity level. However, for some people, the pain persists.
Constant elevation also creates more stress on the knees. A published study on knee joint forces during downhill walking reports that downhill hiking may place as much as six times the force on the knees as level walking.
Is It Ok to Hike Every Day?
Health doctors recommend everyday casual walking. It helps reduce stress, promote blood flow, and clear the mind. However, the health institute also recommends not walking past 5 miles every day unless you are training for an event or a competition.
If you put constant stress on your knees every day, they won’t have time to rest and recover. Repeated strenuous activity that requires a great effort on the knees will weaken them over time, increasing the chances of injury.
Tips to Prevent Your Knees From Hurting When Hiking/Backpacking
There are several things you can do to prevent or minimize knee pain when backpacking:
- Start slowly and build up gradually. If you’re new to backpacking, don’t immediately pack weights. Instead, walk without your gear and gradually increase.
- Choose your trail purposely. Avoid extremely hilly terrain if you are practicing hiking techniques. Look for even and gradual inclines as starting points, increasing once you feel more comfortable with the stress.
- Use trekking poles. Trekking poles take some of the load off your knees by distributing the weight more evenly across your body. They also help you keep a good hiking form, preventing other problems like back pain and shoulder fatigue from heavy carrying.
- Choose the right shoes. Wearing shoes with good support and cushioning can help reduce knee pain. Look for hiking boots with a lot of ankle support and a thick sole.
- Wear knee braces. Knee braces provide support and help prevent further injury by keeping the knee joint stable. More on that later.
Downhill Hiking
Unlevel hiking requires you to use your knees to stabilize yourself. The best practice is bending your knees, lowering your center of gravity, and leaning back a bit when hiking downhill. Remember to not fully straighten your legs because doing so can force your knees to withstand the weight of your body and the gear you are carrying. Learn to let other lower body parts take the pressure and activate all of your legs to carry the weight, not only your knees.
Uphill Hiking
The uphill elevation is challenging, especially when carrying weight on your back. Your knees will take all of that weight and collapse without proper form. When I encounter a hill, what I like to do is:
- Turn my back toward the hill, and lean forward a bit
- Start to hike backward while still leaning forward
This technique allows my hamstrings, quads, and glutes to take the pressure instead of my knees. When those body parts become tired, I turn my knees toward the hill and use them to continue. When everything works in harmony and supports one another, that is when you have an injury-free backpacking trip.
How to Strengthen Your Knees for Backpacking
Before you hit the trail, it’s a good idea to do some exercises that will help strengthen your knees. It is especially critical if you’ve had previous knee injuries.
Some helpful exercises include (taken from WebMD):
- Quadriceps strengthening exercises. These exercises help to strengthen the muscles around the knee joint.
- Hamstring curls. This exercise helps strengthen the muscles on the back of the thigh, which stabilizes the knee joint.
- Step-ups. This is a great functional exercise requiring you to lift your entire body weight onto a higher surface. It works the quads, hamstrings, and glutes, all supporting the knee joint.
- Lunges. Staying in this athletic position is excellent for the general flexibility of your legs. The more you can constrict the muscles around your knees, the less pressure they will take.
- Partial squats. This exercise helps strengthen the quads, which stabilize the upper leg, allowing it to absorb more force before letting the knees take over.
Should You Wear a Knee Brace When Backpacking?
The best way to train your knees for hiking is to do more hiking. It may sound counter-intuitive, but conscious, short-distance hiking is the best way for your knees to get used to the stress, adapt, and grow stronger.
Knee braces are commonly used to protect the knee from further injury or support during the healing process. However, they can also help prevent injuries in the first place. If you’re planning on going on a long hike or backpacking trip, wearing a knee brace can help to reduce the risk of developing pain or instability in the joint. The added support can also be helpful if you have a history of knee problems.
However, it’s essential to ensure that your brace is fitted correctly and comfortably before setting out on your journey. Be careful not to wear knee braces that are too tight because they can restrict the blood flow to your knees. Otherwise, you may end up doing more harm than good.
If you wonder which type of knee brace is suitable for backpacking, below is a link to an article where I tried and compared the most rated knee braces on Amazon, especially for backpacking and hiking purposes.
Conclusion
The best way to avoid knee pain from hiking is to take preventative steps. Wear the proper shoes and use a hiking stick if needed. Be mindful of your body position when going uphill or downhill, and stretch out beforehand. If you’re experiencing any knee pain during your hike, don’t be afraid to pop on a brace for extra support. By following these tips, you can backpack confidently without any concern for knee pain!
Originally published at https://tacticalfear.com on April 8, 2022.
