I recently hiked to the summit of Gros Morne in Newfoundland. It was the longest (10.5 hours), most arduous and crazy hike I’ve ever done. But I did it, and proud of it, especially at 67 years young. There is one thing I regret regarding this hike. Not using trekking poles for the descent. Our knees take a lot of battering, especially while hiking downhill and traversing over large rocks, boulders and roots.

I felt no pain or discomfort during the hike but my thoughts post hike (a couple of days after) were: “I really only feel the knee pain when I am walking downhill or down the stairs, but not uphill or up the stairs.”  The difference between going uphill and downhill is the primary muscle movers, or the main muscles that are doing the movement. These muscles include the quadriceps, hamstrings, and glutes.  Walking downhill applies more force through the knee joint, which requires adequate strength and control.

Remember that hiking is not just walking downhill on a flat surface, but it is for the most part, on uneven terrain. Our feet and ankles are responsible for responding to the uneven ground we walk on. If your ankle can’t remain stable while adapting to a trail full of tree roots and rocks, you may roll your ankle, start to feel pain on the bottom of your foot or place that strain on the next joint…your knee

Do you have to stop all activities because of your pain? The answer is in a gray area. If you have only a mild amount of pain during and after the hike, then you can probably keep hiking while doing strengthening exercises. If you keep hiking, consider pacing yourself. You may have to do a hike with less hills and if you’re an avid hiker who treks long distances, it might be best to cut back on distance and frequency.

One of the most important ways to prevent knee pain during downhill hiking is by strengthening some primary muscle groups, like the glutes and quads.  The glute muscles help to stabilize the knee and prevent the joint from experiencing excessive force and can prevent the knee from falling inward every time you take a step while going downhill on uneven terrain.  The quads are one of the main movers for climbing and descending hills.

And don’t forget about those foot and ankle muscles that help you balance on unpredictable terrain. Together, the muscles of the hip, knee, foot, and ankle will help you adapt to your surroundings and tolerate those downhill treks.

Pilates has helped me tremendously with my long and diverse hikes.  The Quiraing in Scotland and The Sleeping Giant in northern Ontario are but a couple of examples. Consider Pilates as your fitness regime which can help increase core strength, improve posture, and prevent injuries, among other benefits. You’ll enjoy your hikes and post hikes that much more.

Linda Nall

Admin and Social Media Coordinator at Cornerstone Movement Institute