Downhill Hiking: Techniques to Minimize Knee Pain

Let’s talk about walking downhill techniques to reduce knee soreness, both with and without poles.

Disclaimer: If you're experiencing knee pain when you hike downhill, whether it’s acute pain or it's getting progressively worse over time, then it is incredibly important to go see a physio or a fitness trainer in person. They're going to be able to look at how you are moving and give you specific recommendations for you. 

Persistent pain beneath the knee might be the sign of something else going on. However, if you do have knee pain you can always try these tips (at your own discretion) to strengthen the muscles of your hips and lower body to make hiking downhill feel easier.

The Difference Between Shear and Compressive Knee Pressures

Our knees can experience shear and compressive force at all times in all movements. When walking downhill, we experience 7 to 8.5 times our body weight in force through our knee joint! 

The technique adjustment that has helped my clients the most has to do with the type of pressures experienced through the knee. By changing how our knees are experiencing force, we might be able to get rid of persistent knee pain. 

If you’re walking downhill, adjusting how you walk can change the amount of compressive and shear force felt through the knees. And oftentimes, that can make your knees feel better if you experience pain when going downhill. 

How to Adjust Your Downhill Hiking Technique

Technique 1: Bend More

Give this a try when you're out on a steep trail: bend at the ankles, knees and hips instead of just at the knee. 

If you’re bending just at the knees, that means you are pressing through your toes and leaning back as you go down. The amount of shear force increases through the knee, leading to an increased likelihood of pain. 

By bending at more of your joints, your muscles do more pressure absorbing and change the force the knee experiences from a shear to compressive force.

Adjustment 2: Add Poles

Adding poles can also be really helpful in this body position. Not only is the load shared between the knees, ankles, hips, but also through the upper body as well. 

In fact, a study I saw said that we can actually reduce the load through the knees by 12 to 25% by adding poles and doing the two pole, three step technique! That is a pretty significant amount if you are on a multiday hike or on a steep descent, especially considering that on downhills the knee experiences 7 to 8.5 times your body weight as force.

Watch

I was a little surprised that this two pole, three step technique was the one used in the study (as opposed to a one hand, one foot type technique). But this is the technique they used when they experienced notable reductions in knee force! 

How to Do the Two Pole, Three Step Technique

The key is to plant both poles at once, take three steps and then move them downhill again. It is a simple technique, but not obvious! 

This technique was the one taught to participants in the studies that showed reduced loads through the knee when walking downhill. 

So if you are experiencing knee pain or pressure while hiking (and you feel comfortable doing so), give this technique a go! And if you are looking for more resources to strengthen your knees, below are some of my favorite exercises for reducing knee pain.

Great After Hiking Stretches | 6-Minute Mobility

Top 4 Stretches To Do During Your Hike

The Best Exercises to do Before Hiking

Have a WILDR week!