Why Do I Have Knee Pain When I Go Hiking?

Is your knee pain ruining the scenic moments from your favorite hikes? Are you finding it more difficult to walk because you’re experiencing knee pain? Now that Summer time is upon us and more places are starting to open up, it’s time to get active once again. For a lot of us, working from home and doing less of our regular activities might have caused some negative habits in our bodies, but it’s never too late to make some changes.

 If you find yourself thinking, “Why does my knee hurt during or after a hike,” perhaps there might be some other issues at hand that actually led to your knee pain. It can be difficult to pinpoint the reason behind your pain on your own, but there are some symptoms that should raise a red flag in your mind.

Is Hiking the Real Issue?

Your knee pain might be caused by a number of reasons, but some of the more common issues might be due to the types of activities you are doing. Although walking on concrete and walking on a trail may seem relatively similar, the difference in surfaces can affect your body mechanics much differently. Hiking down hills, stepping over rocks, climbing over ledges and hiking up hills can also lead to additional strain on your joints. 

 Depending on the level of difficulty, a hike can either be tolerable or very taxing on your body. Your pain may be coming from muscle weakness or structural issues, but it’s difficult to know without an assessment from a health professional. You may want to avoid strenuous hiking if you know you experience any of the following:

•           Hamstring Tendonitis

•           Patellar Tendonitis 

•           Quadriceps Tendonitis 

•           Bursitis 

•           Osteoarthritis

 These are some of the more common issues, but the list can vary for each person. That is why it’s important to know what your body is capable of and which activities benefit your overall health the most. 

 How to Avoid Knee Pain While Hiking

To start, seek guidance from a Physical Therapist or Chiropractor to make sure you are strengthening and stretching the joints that are regularly experiencing pain while hiking. Everything is connected in your body, so sometimes knee pain is related to how your hips and ankles are working, and even your back. We’ve all heard or know of someone who has been told to pick up some new hiking boots, or store-bought insoles, or even pain relief ointment to help with aches and pains from staying active. However, a Physical Therapist or Chiropractor can take a look at your body mechanics to help you find a long term solution specific to you.

 Here are some changes you can adapt to your hiking routine that might improve your knee pain:

•           Try using a knee brace or kinesio tape.

•           Use trekking poles or hiking poles.

•           Avoid locking your knees when walking downhill – always keep a slight bend.

•           Walk along the paths that are more stable.

•           Walk in a zig-zag pattern downhill, which can be easier than walking straight down.

•           Drink plenty of water.

•           Don’t forget to take breaks when needed!

 Signs You Don’t Want to Ignore While Hiking

You may feel that your knee pain is nothing serious and that it will go away with time. In an ideal world, that’s a great scenario! However, here are some knee pain symptoms that shouldn’t be overlooked:

•           Your knee hurts while walking uphill – This can be similar to the knee pain experienced when walking up stairs. You tend to feel a cracking or grinding sensation that worsens with progression up. 

•           Your knee is swelling – The more swollen your knee becomes, the more pain you’ll feel. Limited mobility will also make it difficult to bend your knee while tenderness increases.

•           Your knee is clicking or popping – It may not seem as severe as swelling or noticeable pain, but continuous clicking and popping can indicate issues with your ligaments. If you experience a sudden strong pain or your knee gives out, some structural issues may need to be addressed. 

•           Your knee is moving or shifting – This may indicate a possible weak or torn ligament that could lead to a dislocated knee. Stepping on uneven ground with sudden changes in footing will cause more discomfort if your knee is constantly shifting. 

These signs are early detectors of serious issues that can arise from your knee pain. Anything that feels odd or uncomfortable should not be ignored or avoided. Seek medical help as soon as possible to address the problem effectively. If more severe issues start to develop, then instead of prevention, you’re looking at maintenance. There are plenty of interventions a Physical Therapist or Chiropractor can teach you to minimize the progression of any pre-existing issues. 

Your Next Steps to Prevent Knee Pain Should Be…

Make an appointment for a diagnosis from a health professional to learn about your knee pain and the underlying cause. Ignoring the warning signs and pushing your body past its limits could lead to more serious complications. Listen to your body, and don’t be afraid to admit when you need help.

Practice preventative activities such as warming up and cooling down, stretching before and after your exercise, weight training and low impact activities. Our Physical Therapists and Chiropractors can help you create an effective plan to target your specific issue. 

Do everything in your power to avoid getting surgery! If your condition is identified early enough, the right intervention could yield lasting results. It’s important to be taught the right preventative exercises and incorporate them into a prescribed physical therapy or chiropractic treatment program. Although surgery is not ideal, it doesn’t mean you've run out of options. Every surgical procedure is different, and the lasting results are different for each person.

HealthFit Can Help You!

We know summer time means more people are out enjoying their favorite activities, traveling or just spending quality time with friends and family. Our health professionals are as active as you, and we understand your need to get back to your favorite activities. 

If your annoying knee pain is holding you back from hiking or from the things you love, maybe now is the time to make a change. Give our Front Desk a call at (626) 365-1380 to find out how one of our health professionals can help you out!

 If you would like to inquire more about appointment information, click the link.

Not ready to make a call? How about scheduling an informative Discovery Consultation with one of our therapists by clicking on the link.