There’s nothing like a good hike. Fresh air, the sun on your skin, and the stillness of nature can’t be beat for improving both physical and psychological health. But if you are prone to knee problems, you may be wondering if you can start or continue to hike. By following these tips, you will be able to avoid sore knees and enjoy your outdoor hikes!
Hiking Poles
First, consider using a hiking stick or pole for support. It can steady you when you hit rough terrain and keep you from losing your balance, as well as absorb extra force. Don’t put all of your weight on the stick. If you are on an unstable surface, the stick could slip, causing undue strain and leading to sore knees.
Related article: How To Prevent Outdoor Injuries
Terrain Changes
Secondly, pay careful attention to terrain changes. If you notice an incline or decline in the trail, no matter how gradual it may be, soften your steps and make sure you absorb the force with your feet instead of your knees. Plant them firmly to ensure that you don’t lose footing and twist your knees unnaturally. Stay aware of your surroundings at all times. Trails can change unexpectedly from firm ground to loose gravel or soft mud. The key is to anticipate your steps and plant them in a way that protects your knees.
Prevention
You can also take preventative measures to avoid sore knees on a hike. Spend time stretching and using a foam roller on your legs and knees before your hike to release extra muscle tension and strengthen your joints and ligaments. If you wish, you can take an anti-inflammatory before your hike to keep your knee tissue from becoming irritated and inflamed. You may want to consult a doctor before you take any medication or start a new exercise regimen. Most importantly, listen to your body and find what works best for you. With a little prevention and simple awareness of your surroundings, you can avoid sore knees on virtually any hike!
Related article: How to Prevent Chafing on a Hike
Featured Image from Holly Mandarich/Unsplash
