Before going through the knee hurt, my thought was “why do I need to do exercises, as hiking itself is a kind of exercise”! But it didn’t take much time to understand the importance of hiker’s knee exercise. As hiking is an adventurous activity, you need to build up your strength to prove yourself on the trail. On the spot, the knee is one of the vital parts to take care of. Without preparing or not being careful on the trail, you can be introduced to knee injuries.
To conquer the problem, hiking knee exercises can bring the lead. Well, in this write we will try to guide you on the best about how you can prepare your knee for hiking or what you need to do for knee pain after hiking.
Related Article: Achilles Pain after Hiking
Main Causes of Knee Injury
As I early mentioned knee is so sensitive and more stress-bearing part, during activities or hiking it can be got hurt.
The causes of knee injuries can occur in many ways. Bending and twisting are the main causes to happen that injury. Being a hiker, you need to go through very tough conditions on the mountain or trails. For walking uphill, downhill, jumping, and climbing, your knee has to bear much stress. On hiking, doing all of these your leg becomes worse and can get pain. Again if you hike with the wrong footwear and an overweight backpack then it can be the reason for the leg hurt. So, because of overpressure on your knee, you may face pain and injuries.
There are many types of knee injuries that one may face like Arthritis, Tendonitis, and so on. And the most common symptoms are swelling and feeling pain in the knee.
Hikers Knee Exercises (Workable 7)
To protect your leg from injury and enjoy a joyful hiking experience, you need to follow some exercises to prepare yourself for a safe trip. What knee exercise for hiking you should follow? Those are listed below.
1. Stretching of the Hamstring
Hamstring Stretch is a good form of knee exercise that provides a safer knee and strengthens it for hiking.
Actually, this exercise will flexibly your knee and that is very much required for supporting and balancing the outdoors.
In this process, first, you need to place your back in a flat space. Then by bending the knee, gradually bring it toward your chest. And then stretch your leg and stay frozen for about a few seconds.
2. Wall and Free Squats
Those two are so common and simple workouts, but effective too.
Wall squats provide you the better muscle charity as well as a healthy knee. To do it, first, you need to lean your backside against a wall and keep your heels at a far distance. Now try to bend about 90 degrees and take its hold position for a few moments. That’s all.
For free squats, you need to follow some steps. This one is also beneficial for your leg muscles and knee.
3. Step-Ups
Steps-ups are that workout which is made your strong muscles for climbing on the trails and also offers durable knee. This one helped me to comfortably hike on the Georgia trail. The process is so simple. Just down your one leg, move forward then back to the previous position. Do it several times.
4. Legs Extensions
Building leg muscles and strengthening knee joints both can be done by doing leg extensions. And that type is one of the good workouts for hikers.
You can practice it at the gym or even at the home. For this workout, first, sit in a flat space lying on support. Then start to stretch your knee. After that, up-down your leg by placing a roller or other heady weight. Simply, it’s like weightlifting just by legs instead of hand.
5. Downhill Pitches
Downhill pitches or lunges are other cool exercises to improve your knee strength.
So, how to do it? First of all, select a downhill then keep your body in a straight position. Then lye down on one leg and bring your upper part down in a fixed position. Try it for more time. That one is not only good for the leg but also excellent for balancing muscles.
6. Stretching of Calf
Calf Stretching also helps you in terms of making strong knees during hiking.
The exercise looks so easy. You can do it anywhere. For that, you need a wall. Where you have to stand in front of the wall and give pressure on the wall with your hand. During that time, your back should in a straight position and your heel on the surface. Stay like that for a few seconds then stop. Try it again and again.
7. Cycling
Yeah, cycling is also a part of outdoor exercise. It is both a workout and a sport.
By cycling regularly, your knee and muscles can be super strong. And it will help you to prepare to take stress during outdoor activities. You can add Tabata for more warm-ups.
Exercise and Treatment for Knee Pain after Hiking
If you got pain after hiking then what’s you need to do? Is it required to appointment with a doctor? Well, in this section, we will discuss the matter of exercise and treatment after your journey.
By Doing Exercises
Probably you thinking about how you can able to do the workout with pain or if will it actually work to recover pain.
But there are some workable exercises that you may try if you got hurt after the trip. Below some names are mentioned.
- Rear thigh triggering
- Front thigh triggering
- Quad stretching
Home Treatment
For primary treatment, you can do some tasks at your home.
Like, it will be helpful if you apply cold packs or ice to the injured area. Again, you can use a hiking brace to support your knee and that will provide you with early recovery.
Medical Treatment
And lastly, if your injury seems more serious then you need medical services.
Physical therapy sometimes can be an effective one that you can try. Furthermore, if needed then takes doctor-recommended medicines or knee injections.
If all those failed then surgery will be the last option. For that, you should consult with a doctor.
Additional Tips to Avoid Hiker’s Injury
Without a workout or warm-up process, there are also some facts that you should maintain to away from injuries. Well, let’s take a look at those tips.
- Bring a lightweight backpack instead of an overloaded one.
- Make sure about the right footwear for hiking.
- It’s good to do stretching before going.
- Take supportive gear like hiking poles, braces, and so on. To know the advantages and disadvantages of a knee brace, check here.
- Don’t over-excited or unnecessary movements on the trail.
- And lastly, be confident in yourself.
Hiking is a nature gift activity. So why you will bowl out from it because of your knee injuries? By your spirit, you can grab that natural beauty.
Now, it doesn’t require to say how hiker’s knee exercises are important to explore the outdoors safely and comfortably. So, don’t be hopeless, just prepare yourself hard to make a sweet relationship with the adventure.
Question & Answers
How can I strengthen my knees for hiking?
Hiking can put a lot of stress on your knees, so it’s important to take steps to strengthen them in order to prevent injury. Here are a few exercises you can do to help strengthen your knees:
- Squats: Squats work to strengthen your quadriceps and glutes, which are the muscles that support your knees. Start by standing with your feet hip-width apart and your arms out in front of you. Slowly lower your body as if you were sitting back into a chair. Make sure to keep your back straight and your knees behind your toes.
- Lunges: Lunges are another great exercise for strengthening the muscles that support your knees. Start by standing with your feet hip-width apart and take a large step forward with one foot. Lower your body until your thigh is parallel to the ground and your back knee is hovering just above the ground. Push back up to the starting position.
- Step-ups: Step-ups are a great exercise for building the muscles in your legs that help to stabilize your knees. Place a step or platform in front of you and step up with one foot, keeping your knee in line with your foot. Step back down and repeat on the other side.
- Calf raises: Calf raises work to strengthen your calf muscles, which can help to reduce the stress on your knees when hiking. Stand with your feet hip-width apart and rise up on the balls of your feet. Lower back down and repeat.
- Strengthening the muscles that support your knee is important but also stretching is necessary for your knee health. Stretching before and after hiking or exercise can help to keep your knee joints flexible and reduce your risk of injury. Try doing hamstring, quadriceps and calf stretches.
It’s a good idea to talk with your doctor or a physical therapist before starting any exercise regimen, especially if you have a history of knee injury or problems. These exercises are a general guide and should be adjusted according to your individual needs and ability.
How do you stretch your knees after hiking?
Stretching your knees after hiking can help to reduce muscle soreness and improve flexibility, which can reduce the risk of injury. Here are a few stretches that you can do to help stretch your knees:
- Hamstring stretch: Sit on the ground with one leg extended in front of you and the other leg bent with the foot against the thigh of the extended leg. Reach forward and try to touch your toes. Hold for 20-30 seconds and repeat on the other leg.
- Quad stretch: Stand with your feet hip-width apart and bend your knee, bringing your heel towards your buttocks. Hold your ankle with your hand and press your hips forward. Hold for 20-30 seconds and repeat on the other leg.
- Calf stretch: Stand with your feet hip-width apart and step forward with one foot. Keep the back leg straight and the front knee bent. Lean forward and press your hips forward. Hold for 20-30 seconds and repeat on the other leg.
- Inner thigh stretch: Sit on the ground with the soles of your feet together and your knees out to the sides. Gently press down on your knees with your elbows. Hold for 20-30 seconds.
- Knee to chest stretch: Lying on your back, bring your knee to your chest and hold it with your hands. Hold for 20-30 seconds and repeat on the other leg.
It’s important to always listen to your body and never push yourself to the point of pain during stretches, go for a comfortable stretch. It is also recommend to hold each stretch for about 20-30 sec and do them after hiking or exercise when your muscles are warm. Also keep in mind that stretching can be done before and after hiking, not just after.
How do I stop my knees from hurting when hiking downhill?
Hiking downhill can put a lot of stress on your knees, and knee pain while hiking downhill is a common complaint. Here are a few things you can do to help reduce knee pain while hiking downhill:
- Use hiking poles: Hiking poles can take some of the pressure off your knees by providing additional support. They can help to redistribute weight and reduce the amount of impact on your knees.
- Slow down: Going too fast downhill can put a lot of stress on your knees. Try slowing down and taking shorter steps to reduce the impact on your knees.
- Strengthen your legs: Strong muscles in your legs can help to support your knees and reduce the risk of injury. Exercises such as squats, lunges, and calf raises can help to strengthen the muscles that support your knees.
- Use good form: When hiking downhill, try to keep your weight over your heels, not your toes. Keep your legs straight, but not locked and keep your head up, look forward to where you are going.
- Adjust your backpack: Make sure your backpack is properly adjusted and the load is evenly distributed. Carrying too much weight or having the weight too high on your back can put extra stress on your knees.
- wear the right gear: Wearing appropriate hiking shoes with good ankle and arch support and shocks absorbing soles can provide additional support for your knees.
If you have a pre-existing knee condition or have pain that persists despite trying these methods, it is best to consult with a doctor or physical therapist. They may be able to provide you with more specific advice on how to manage your knee pain and reduce the risk of injury.
How can I naturally lubricate my knees?
Your knee joints are naturally lubricated by synovial fluid, which helps to protect and cushion the joints. Here are a few things you can do to help maintain the natural lubrication of your knee joints and reduce the risk of knee pain:
- Exercise: Regular physical activity can help to increase blood flow to the knee joints, which can help to keep the joints lubricated. Weight-bearing exercises such as walking, hiking, and cycling can be especially beneficial for knee health.
- Maintain a healthy weight: Carrying extra weight can put extra stress on your knee joints, leading to pain and discomfort. Maintaining a healthy weight can help to reduce the stress on your knees and keep them lubricated.
- Eat an anti-inflammatory diet: Eating a diet that is rich in anti-inflammatory foods such as fruits, vegetables, nuts, and fish can help to reduce inflammation in the body and promote healthy knee joint function.
- Use supplements: Some supplements, such as glucosamine, chondroitin and omega-3 fatty acids, have been shown to help to reduce inflammation and improve knee joint health. But, it’s always good to consult with a doctor before starting taking any supplement.
- Use warming/cooling gels or creams: Applying warming gels or creams before exercise can help to increase blood flow to the knee joints and improve lubrication. Applying cooling gels or creams after exercise can help to reduce inflammation and soreness.
- Get enough rest: Overuse and fatigue can cause inflammation and pain in the knee. Make sure you’re getting enough rest and avoiding overuse.
It’s always good to consult with a doctor before starting any new exercise regimen, especially if you have a history of knee injury or problems. These suggestions are a general guide and should be adjusted according to your individual needs and ability.
Can you decompress your knee?
“Decompressing” typically refers to the process of relieving pressure or tension on a specific area of the body. In the case of the knee, decompression can refer to a variety of techniques used to relieve pain and improve joint function. Here are a few examples of techniques that may be used to decompress the knee:
- Manual therapy: Techniques such as massage, mobilization, and manipulation may be used to relieve pressure on the knee joint and improve mobility.
- Knee bracing: A knee brace can be worn to support the knee and help to alleviate pressure on the joint.
- Physical therapy: A physical therapist may use exercises and stretches to help improve knee mobility, strength and stability, and reduce pain.
- Chiropractic care: Chiropractors may use manual adjustments and other techniques to help alleviate pressure on the knee joint and improve function.
- Decompression Therapy: Decompression therapy, also known as spinal decompression, is a non-invasive, medical procedure that targets the lower back, neck and also knee. It’s done to relieve pressure on the nerves, discs and joints.
It is important to remember that what works for one person may not work for another and the best way to determine which method works best for you is to consult with a doctor or physical therapist who can evaluate your specific condition and provide a personalized treatment plan.
What muscles take pressure off knees?
The knee joint is surrounded and supported by several muscles that can help to take pressure off of the knee joint. These muscles include:
- Quadriceps: The quadriceps muscles, located on the front of the thigh, work to straighten the knee and take pressure off the joint.
- Hamstrings: The hamstring muscles, located on the back of the thigh, work to bend the knee and help to balance the pressure on the knee joint.
- Glutes: The gluteal muscles, located in the buttocks, work to extend the hip and support the knee joint.
- Gastrocnemius (calf muscle): The gastrocnemius muscle, located in the calf, works to plantarflex the ankle and help to take pressure off the knee joint by counterbalancing the quadriceps muscles.
- Adductors: The Adductor muscles, located in the inner thigh, help to keep the knee in the correct alignment, and support knee stability during the movement.
These muscles work together to keep the knee joint stable and to control the movement and position of the knee. By strengthening these muscles through exercises such as squats, lunges, and leg press can help to improve the stability of the knee joint and reduce the risk of injury. As always, it’s good to check with a doctor or physical therapist before starting any new exercise regimen, especially if you have a history of knee injury or problems.
