With the arrival of warm weather, the desire to explore nature, mountains, and hills grows. Trekking offers an opportunity to discover new places, slow the pace of everyday life, and stay fit.

Hiking, however, is not simply walking; it can strain the knees and muscles, especially during the downhill phase, even for those who are fit and well-trained.

What causes knee pain during downhill hikes? We explore this topic with an orthopedic specialist.

Trekking and Running: Pain while Hiking Downhill

When descending, knee muscles, joints, and ligaments come into play. The quadriceps, patella, and patellar tendon undergo increased tension to maintain balance and control. The menisci and cartilage also experience functional overload, particularly in overweight individuals. These factors contribute to knee pain.

Knee Pain while Hiking Downhill

Knee pain is not exclusive to novice hikers; even experienced and well-trained individuals can experience it. The pain is often a dull, sharp sensation around the patella on the outer side of the knee. It occurs due to inflammation of the patellar tendon from repetitive strain. 

In some cases, the inflammation may also affect the iliotibial band, which connects the thigh muscle to the knee. Overload pain, which can even affect individuals with healthy knees, should not be ignored as it increases the risk of severe knee trauma, injury during descents, and post-climbing muscle fatigue.

Trekking: Tips to Avoid Knee Pain while Hiking Downhill

To prevent a painful and injury-prone descent, adequate preparation is crucial, especially for challenging treks. Consider the following tips:

  • Study the route beforehand, assessing elevation changes;
  • Before starting the descent, stretch and warm up the muscles, as they tend to cool down during the break at the end of the climb;
  • Evaluate factors such as terrain type (rough or filled with loose rocks), slope, and continuous stairs, as they can increase stress on muscles and tendons, leading to more acute pain;

Ensuring proper equipment is also crucial:

  • Wear well-fitting shoes or boots;
  • Carry a first aid kit with anti-inflammatory medication and ice packs for pain relief, especially for multi-day hikes;
  • Use trekking poles for better support and reduced knee strain during descents.

Dealing with Pain

If you experience knee pain, taking a short rest is usually sufficient for the pain to subside. However, if it persists, it is essential to consult a specialist who can determine the cause and recommend the most appropriate treatment. 

Prompt medical attention is essential to avoid worsening the condition and prolonging recovery. While conservative treatments such as rest, infiltration, or rehabilitation can be effective for less severe cases, early intervention is crucial.