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Tips for hiking victims

Writer's picture: Leïla Chevrier-FoundyLeïla Chevrier-Foundy


Are you a victim of hiking? You love the views, but you always end up with knee pain? Is climbing manageable, but descending becomes a real ordeal?


Understanding the possible causes of this pain, and how to prevent it, will improve your outings and your enjoyment of the activity.



Why am I in pain?

Pain is multifactorial and complex. It can occur for a variety of reasons, including pre-existing conditions such as osteoarthritis, arthritis, and sprains, which affect joint structures. It is therefore important to be evaluated by a healthcare professional.


The cause can also be poor preparation. The choice of hike is crucial, as the length and level of difficulty must align with your physical abilities. Carrying a heavy backpack and using worn-out or inappropriate hiking shoes can greatly increase the impact on your joints.


Muscle weaknesses or poor motor control can also be the cause. The stabilizing muscles of the hip and ankle must be strong enough to prevent the knee, caught between two unstable joints, from suffering. Additionally, the quadriceps contracts while lengthening to absorb the foot’s impact. The strength needed (called eccentric force) is significant and, as a result, the quadriceps must be strong but flexible.



Prevention is better

Several preventive measures can be adopted. Using hiking poles can help distribute the load and limit compensations. Taking small, controlled steps reduces the impact on the joint. Above all, listen to your body: fatigue increases the risk of injury, so take breaks as needed.


Get evaluated by a kinesiologist to determine the cause of pain. They will teach you how to achieve adequate motor control and help with progressive and targeted muscle strengthening.


Although knee pain is common among hikers, it is not inevitable. Autumn hiking is right around the corner, and proper preparation will allow you to enjoy the beauty of nature without suffering.

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