Key Takeaways
- Many people experience knee pain after hiking due to factors like overexertion, improper form, and underlying health issues, such as patellofemoral pain syndrome (PFPS) or tendonitis.
- Some common strategies for reducing hiking knee pain include prioritizing rest, using cold compressions, performing targeted stretches and exercises, wearing supportive gear, taking medication, and improving your hiking technique.
- You may be able to prevent future cases of knee pain after hiking by performing strengthening exercises, gradually increasing your hiking mileage, and staying adequately hydrated.
- Consulting an experienced joint specialist can help you get tailored medical advice that has the highest chance of alleviating your specific case of hiking knee pain.
Learning How to Treat Knee Pain From Hiking
Since long, arduous walks can put undue stress on weight-bearing joints, some people experience knee pain after hiking. Unfortunately, hiking knee pain often indicates underlying issues, like tendonitis or meniscus tears. Therefore, if you experience knee pain while hiking, you should schedule a one-on-one consultation with a qualified medical professional to explore your specific circumstances.
Your healthcare provider may recommend various strategies to mitigate knee pain after hiking, ranging from resting and using cold compresses to wearing supportive gear and relying on certain pain medications. Still, you should try to avoid hiking with knee pain altogether by building muscular strength to support your knee joints and listening to your body, addressing instances of minor discomfort before it worsens. Early detection of joint complications is essential for long-term health.
The blog below will cover at-home treatments, preventive measures, and professional care options for hiking knee pain. Nevertheless, you should still contact a medical professional to better understand the relationship between hiking and knee pain and how it relates to your situation.
What Causes Knee Pain During or After Hiking
In general, hiking can significantly strain the knees, especially when moving atop rough terrain, carrying a heavy backpack, or making steep descents. Therefore, hiking should be performed in moderation and with correct posture—overuse and improper form may be the root of your hiking knee pain. Alternatively, some other common causes of knee pain after hiking include:
- Patellofemoral pain syndrome (PFPS) – Pain under or around the kneecap because of repetitive stress. This condition is also referred to as “runner’s knee” due to its prevalence in the running and jogging community.
- Patellar tendonitis – Inflammation of the patellar tendon, which runs from the kneecap to the shinbone. This condition is also called “jumper’s knee” because it is common among athletes that frequently jump.
- Iliotibial (IT) band syndrome – IT band syndrome is an overuse injury that affects the outer knee when there is excessive friction between the IT band and the thigh bone, which is commonly seen in cyclists and basketball players.
- Meniscus tears or ligament injuries – Sudden twists or rotations while weight is placed on the knee can sometimes lead to more severe conditions, such as meniscus tears, that may require medical evaluation.
In addition to the potential causes above, you may experience hiking knee pain if you recently received knee surgery. Many patients can ultimately hike after knee replacement surgery but should wait until the tissues have healed. Wait to hike until your medical provider reevaluates your recovery progress and greenlights that specific physical activity.
Strategies to Minimize Knee Pain Related to Hiking
If you experience knee pain from cycling, hiking, or any other physical activity, consult a qualified joint specialist to receive advice for mitigating pain tailored to your unique circumstances. Your medical provider may recommend the following strategies to reduce hiking knee pain.
1. Prioritize Rest & Recovery
As you are hiking, you should recognize signs of overuse. To avoid further joint damage, do not push through pain. Take breaks throughout the hike and consider shortening the trip altogether if needed.
Rest is essential during and after the hike. Implement rest days and prioritize sleep to give your knees adequate time to recover after taking on strenuous trails. On off days, you may benefit from active recovery techniques such as light walking and gentle movement like yoga.
2. Use Ice & Compression for Immediate Relief
When you are resting, you can use ice and compression to reduce inflammation and pain. Using compression sleeves can improve circulation and support the knee during recovery. Additionally, you may be able to numb affected areas by applying ice packs for 15 to 20 minutes at a time. Ice packs and cold compresses can also help constrict blood vessels to limit swelling. Elevate the affected leg above your heart’s height to facilitate deswelling.
3. Incorporate Stretching & Strengthening Exercises
Stretching key muscles like quads, hamstrings, and calves can relieve knee tension in the short term. On the other hand, strengthening those muscles can stabilize and support your knee joint in the long term.
Some examples of strengthening exercises for hiking knee pain include:
- Squats
- Lunges
- Step-ups
Some examples of stretches to avoid knee pain while hiking include:
- Standing quad stretch
- Seated hamstring stretch
- Wall calf stretch
- Cross-leg IT band stretch
- Kneeling hip flexor stretch
Working with a reliable joint specialist can help you create a balanced workout routine that includes exercises for joint mobility and strength.
4. Wear Supportive Gear & Knee Braces
You can also purchase supportive equipment to combat knee pain while hiking. Some gear that may be helpful for your case of hiking knee pain include:
- Properly fitted hiking boots that help absorb impact from each step
- Orthotic insoles that provide foot support for better knee alignment
- Stabilizing knee braces if you have weak knees or prior injuries
- Trekking poles that reduce the impact on your knees when descending
- Compression sleeves to improve circulation and reduce swelling
- Lightweight backpacks with even weight distribution to minimize added pressure on your knees.
A joint specialist should be able to recommend specific gear types that will benefit you in your particular situation.
5. Manage Pain with Medications & Natural Remedies
Your medical provider may prescribe medications tailored to your specific case of hiking knee pain. If not, responsibly taking over-the-counter pain relievers like ibuprofen may help manage inflammation and discomfort. If preferred, you may also be able to opt for topical pain relief offerings, such as arnica gel or menthol-based creams, to achieve localized comfort.
If you want to avoid medication altogether, you may experience results through alternative natural remedies. Try anti-inflammatory options like turmeric, ginger, and magnesium supplements. Some joint specialists offer non-intrusive alternative therapies, like pulsed electromagnetic field (PEMF) therapy, which utilizes electromagnetic pulses to spur cellular repair and mitigate inflammation and pain.
6. Improve Your Hiking Technique
To continue hiking in the future, you may have to refine and adapt your technique to reduce the risk of hiking knee pain. For example, you should try to maintain proper posture by distributing weight evenly as you walk—poor posture and stride can place unnecessary strain on your knees. When descending, bend your knees slightly and take shorter steps to avoid excessive shock absorption throughout your knees.
If none of the six strategies above effectively minimize knee pain after hiking, you may benefit from more significant medical intervention, such as knee replacement surgery.
Advanced Methods for the Best Results
At The Joint Replacement Center of Scottsdale, we combine compassionate care with state-of-the-art technology to provide you with the best possible outcome for total and partial knee replacements.
Preventing Future Knee Pain From Hiking
In addition to addressing existing knee pain after hiking, you should take steps to avoid future joint complications. Some examples of preventative measures you can implement to mitigate the risk of experiencing hiking knee pain down the line are:
- Progressively increase trail intensity and distance to prevent overuse injuries
- Stay adequately hydrated to keep joints well-lubricated
- Eat a nutritious diet without inflammatory foods that cause joint pain
- Regularly execute targeted strength training exercises to build the joint-supporting muscles surrounding your knees
Most importantly, you should listen to your body and address minor discomfort before it worsens by immediately contacting a medical professional if you experience knee pain after hiking.
Be Proactive When Dealing with Hiking-Related Knee Pain
Knee pain after hiking can be frustrating, but with proper care, it may be manageable without surgical intervention. To minimize hiking knee pain, prioritize rest and use cold compresses. Improve your form and incorporate stretching and strengthening exercises to further alleviate knee pain while hiking. Still, this may not solve your particular issue because the connection between hiking and knee pain can be complex.
Do not continue hiking with knee pain; seek medical advice. The knowledgeable and accommodating joint specialists at The Joint Replacement Center of Scottsdale can customize treatment options to meet each patient’s needs, whether they are experiencing knee pain from basketball, hiking, or something else entirely.
Although we always attempt non-surgical approaches first, we can perform top-of-the-line total knee replacement, partial knee replacement, and total knee replacement revision surgery in a minimally invasive way, helping patients resume their favorite activities as soon as possible.
Schedule a consultation with the Joint Replacement Center of Scottsdale to discuss how we can help you minimize pain during activities you love.
