Knee Pain When Hiking? START HERE
Вставка
- Опубліковано 2 вер 2020
- Knee pain when hiking, especially on the downhill is one of the most common complaints I hear, but it can be different for each individual and is sometimes very hard to fix. Here's a bunch of great tips that you can implement right away to help relieve and solve the issue.
Want to elevate your training?
►Apply for Coaching in 2024: forms.gle/jCNuJhzVAmSS9evU9
If you're serious about addressing muscle imbalances I recommend these to programs of mine.
►Mountain Proof Knees: bit.ly/MPK-program
►Mountain Proof Ankles: chasemountains.io/mountain-pr...
►Membership: chasemountains.io/momentum/
Other Links!
My website ►www.chasemountains.io
My Instagram ► / chase_mountains
Tshirts and Things ►chase-mountains.creator-sprin...
Gear I Use ►kit.co/ChaseMountains
My Patreon ► / chasemountains
My Paypal ► bit.ly/Donate-to-Chase - Спорт
![I Swapped Cardio for Breathwork [The Oxygen Advantage]](http://i.ytimg.com/vi/9a3h1ND7U-k/mqdefault.jpg)
![I Swapped Cardio for Breathwork [The Oxygen Advantage]](/img/tr.png)
I'm 70. I have not had knee pain for more than 20yrs. Try this: Normal pace length on the flat for me is about 55cm. When going down hill I shorten my pace to about 5cm. Yes, at first it feels really silly. I quicken the pace cadence quite considerably, but the reduction in distance I have to carry my leg (approx 1/5th of my body weight) out and down, also really reduces the loads on my muscles and skeleton. You wouldn't go down hill in a car in top gear, so why do the same for your body? Shortening pace when going uphill also works to keep your muscles within aerobic rather than anaerobic exercise range and thus I find any hill possible for an overweight pensioner. I watch fit young lads striding uphill only to find them stopped further up gasping for breath, whilst I virtually tiptoe past them. This ultra short pace length does feel both very slow and slightly tight on the back of your calves. Try it some time, you will be amazed at how hills seem much easier.
Agree. Great point. I do the same.
Sure. These techniques on uphill and downhill are learned through trials and errors. When going downhill I have to engage my toes more to balance the weight load on my knees.
Love this tip thank you
If I'm understanding you correctly, you're proposing that rather than strengthen the muscles, you just reduce the load? Sure, it is A way to reach no knee pain. However, that leaves you still weak and vulnerable to injuries and other things.
@@souporcoolguy I walk for pleasure. Strength builds up by repeating activities and allowing adequate time for recovery. Strength also comes from doing a variety of types of movement. Take it easy but complete the task. Listen to your body. If it hurts back off. I notice that people who try to do intense athletics always end up with injuries. Sport is bad for your health! If you want an active and long life respect the machine.
I'm 22, I've never had knee pain. I came back a few weeks ago from doing around 260 km in the mountains in El Chalten and my knees STILL hurt. Thank you for this video!
I found out this year that once your 30+ the body lets you know that there is maintenance work to be done if you want to be active lol. Stretching is important!
As a physiotherapist: This guy has got the long end going. Solid advice and good exercises. Trandelemburg is a common test I use all the time, but every test can also be an exercise.
thanks man!
I NEEDED this. Thank you!!!
Thanks for letting me be a part of this!
This is really valuable, thanks for sharing
Love this. Thank you, Chase!
Super valuable video, I appreciate how you break it down!
Really great video with great information 🤙
Great video Chase, really appreciate you putting such valuable content out there. Looks like I’ve got a few exercises to do!
Thank you for sharing your knowledge my brother!
Stay safe and keep having fun!
You're the best Chase. Subbed and shared this video with my brother who has knee pain.
Amazing. This is exactly what I was looking for.
I definitely have to do a lot of stretches now after my knee injury. Thanks for sharing
Wow! Thanks! I'm glad I found your channel.
At almost seventy I may have slowed, down but I don't want to stop. I have been doing many of your recommended exercises for many years and the additions are helping noticeably after a week. IMPRESSIVE!
Thanks !
dude..thank you for sharing this!! thats really kind of you and I'm super grateful for it
So glad you’re putting this a word some content out there. Really going to help
My last hike, I tried the #4 technique. Yes it made my leg muscles very tired...but no more knee pain...
Thanks for these tips. I started to suffer hip, knee and ankle pain on my right side soon after lockdown last year, 'trapped inside for lengthy periods, no swimming allowed and my gym was forced to close. I put it down to muscle atrophy like you said. Now doing yoga and body weight exercises at home.
Thanks, will try these tips😁
Great information!
Thank you so much, this is a brilliant video!
Thank you very much!
You've helped me.
Stay safe and live long, the world needs blokes like you.
Cheers, Steve
This is amazing information, thank you buddy
Thanks so much for these tips. They're very much appreciated. I could have used them while prepping for and during my hike on the AZT!
Yes! All of those short term fixes have helped me. I found them before I saw your video but they definitely have kept me on the trail at age 57. I will get to work on the hip strengthening exercises you give in this video for long term strengthening. Thank you!
Thank you for a well done video 👍
Very helpful video. I appreciate so much!
Amazing info man!! Thank you so much!! Just subscribed…! Another outdoor enthusiast!! I was scared that the knee pain was going to keep me away from my love for the mountains and forests!! Thanks for sharing!!!
Thank you. Great content here.
I’ve watched so many knee videos on basketball/football sports injuries and all this time I just needed this video! I appreciate the downhill walking tips a lot, I just had to leave a thru hike because of knee pain when going downhill. Hopefully back on the trails again soon!
Great info, I 'm hiking TMB next week and I will try the downhill tips. Many thanks!
Thanks a lot. Been experiencing a lot of knee pain everytime i hike. 🤦🏻♀️. Very informative 👌
Thank you so much for this video. It super helpful. I took a coach to help me solve my knee pain after a few longer hikes and he gave me similar info as yours but far less detailed! Thank you for putting all that info out there for us!
I had my ACL replaced a few years ago. Exercises like this are a must for backpacking trips now. I bring a roller ball and I never used trekking poles before, now that i have them I don't know why I didn't use sooner. Great video.
Thanks for this (and other) helpful and informative videos. As a 67 y/o fairly newbie hiker who suffers with a tough L knee, I really appreciate these tips. I think you are really getting to the cause and cure of most knee pain and not simply treating the symptoms.
Thank goodness for this tips. I now better understand my knee problem after hiking the dolomites last year and now prepping for my comeback this summer. So glad I came across to your channel. What a great content.
Great stuff, thankyou.
Man, I spent $300 to go to a Sports Doctor who specializes in knees and he couldn't tell me shit. Thank you for this! Going to start implementing this now
And? Did it help?
you should check out the channel Bob and Brand. they are both physical therapists. I managed to fix my feet and my sciatic back pain from their videos.
Mine told me to do yoga exercises but it's boring af.
I have been looking for this information for years. Found some but not this much detail. Thank you you saved my hiking career!!!!!
Thank you for this video! Very informative and educational indeed! I'd love to go on future backpacking hikes, and searching for things like this to reduce or prevent possible injury. I've never went on any hiking trips ever, so I'm just a novice, and am willing to learn from someone with experience. Thank you for this! :) Looks like I've got some working out to do.
Valuable info Chase. Thanks. 57 years old. Hiked about 6 miles near Castle Crags and feeling some beginning knee pain . Will start strengthening now. Keep up the vids..
I am 61 and preparing for the Camino De Santiago this coming June. Your exercises have become a staple of my workout routine. I have been doing them for three weeks and have noticed a difference in less knee issues. Thanks.
great to hear! Some of my new videos will also help as well! Keep it up! Buen camino
@@jstsayn9133 I walked earlier this month from St. Jean Pied de Port to Logroño (about 154 kilometers / 96 miles) in eight days. The climb over the Pyrenees from France into Spain was very difficult, specially the descent of about 1,500 feet. Very tough on the knees and ankles. I hiked about 12 miles a day on average. The advice you give on your video came in handy. Thanks!! 👍🏼
Chase, thank you so much for this! I went on a pretty steep terrain hike this last Friday and my knees got exhausted from all the descents!
This is pretty much spot on. Everything changed once I combined a glute + hip flexor strength training regimen, glute stretching and *especially* foam ball rolling of hip flexor trigger points. It's a painful process to treat trigger points but please endure it - take deep breaths and bear it out. Thank me later. Pay special attention to this if you're like me and have a desk job but also do active pursuits - people like us are generally quite susceptible to these issues as sitting all day is in part to blame for these muscle imbalances. Some doctors describe ITBS as a "sitting disease".
ITBS is that IT Band Syndrome? (Something I have been troubled by for 4 years now!)...
Thank you for sharing I suffer from chronic knee pain not forgetting being overweight? And I found the your video very informative and useful...
Hi Chase, I found your channel and am grateful I did. I am preparing for the Camino de Santiago Frances route in August. I have been training with a 20lb pack. I started doing hikes with elevation to prepare for crossing the Pyrenees from St. Jean Pied de Port to Roncesvalles and the other hills and mountains. There's a long backstory about losing weight from 300 to 185# and starting my hiking. But the short version is that the downhills are hurting like crazy. I had meniscus surgery on my left knee years ago and it is the one that usually hurts. A couple weeks ago I was making an 11-mile loop trail that I added additional elevations to and about halfway, my right knee started hurting. It had NEVER hurt before. What was usually a 5-hour hike took 7 hours as, Like Kareem in the "Don't Let Knee Pain Stop You" video, I had to stop for 10 minutes, walk 2, start and stop. It was frustrating. I also have fallen, and slipped on little marble rocks, 3 times recently going downhill. I realized it wasn't my knees but my leg strength. I started researching and found the video with Kareem.
I felt like the universe was answering my question. I don't want to be on the Camino and have my knees give out. I'm subscribed and am now doing your workouts and getting my ass (literally) in shape and legs, knees, etc. as well. I wish I had found this earlier but I will do what I can before I head to the Camino in August in 45 days. Thanks!!
I'm 64, added 20 pounds working from home due the last 2.5 years. Have been hiking a lot but not stretching or building strength. I was diagnosed with spinal stenosis in 2019 and I have been blaming my strength on that, but I think I just need to keep working on the programs and be better in August.
Hi Chase. My name is Chase as well. Glad i found ur channel. I have had trouble on trail with my right knee after having torn my ACL. Hopefully after trying ur steps i can alleviate some of my pain!
So glad UA-cam suggested this video for me. I’ve been looking for this exactly! I’m a day hiker with new knee pain and totally heartbroken. I want to hike until I’m old and I’ve been looking for hiking specific training. I’m also hypermobile. What do you recommend? Thanks!
Awesome!
As someone trying to recover from knee surgery this video is really helpful. Thanks dude.
I will share your video with my boyfriend as i really believe your guidance will solve his knee issues when we go hiking! Thank you!!
All your strength and stretch videos are great! Thank you so much! I've done a fair bit of walking and one thing I see is a lack of mindfulness. It helps to be mindful of your steps and feet and to avoid plodding up and down trails. I think maybe the folks still wearing mountain boots are lulled into a sense of invincibility and just "walk hard", especially on the descents. I love trail shoes because they are lighter and comfier but they also enable you to be cognizant of where and how you're placing each foot with each stop. Figuring out how to "walk light" is vital. I'm sure you've talked about this elsewhere. Carrying a lighter pack (great advice!) helps but isn't always an option if you're carrying food for days or winter camping, but being mindful of your posture and how you walk (e.g., your suggestion on how to walk downhill in this video), how to use those sticks, and whether you're plodding vs. consciously placing your feet, is something we can do all the time. With some practice, this consciously 'walking light' can become unconscious and effortless. Thanks again!
Mate I so appreciate all of your content, Im 53 and I'm a fit ocean swimmer and returning tramper (hiker) but my joints are my weakness (trashed my knees running marathons at 13 years old) I have included several of your lessons in my daily maintenance, pain is still my default status when I wake up but this is all helping. Cheers!
my knee hurts so bad right now after hiking this weekend. there were inclines but wasnt too bad. i will look into your program. hope i can hike this weekend :)
I have knee pain and flat foot , and nobody help me really , they give you false or not enough solutions , your videos help me a little bit more , sorry for my english i m not native
When I started hiking seriously (10+ miles), my knees were not conditioned and tortured me on the way down steep trails. I took me 3 years to condition them with simply hiking and struggling through the pain.
Hi Chase , new sub here . I would be a keen hiker and I stay mainly in the Irish hills , later I’m experiencing pain in the inside of my knee so hopefully you’ll do a vid on some strength exercises so this type of problem . Keep up the good work my friend 👍👍
When you talk about knee exercises at home you're basically telling what my kinesiologist taught me to do in like 5 sessions, so I can attest it's true and it works. Still I'd add that if anyone here has knee issues, especially if they affect you in daily life (not right after a hike) go to a traumatologist (preferably an expert in knee injuries or legs). Greetings from Santiago, Chile
All one needs to do is watching you👍,very good advice to all ,and I'm 71 years old with lots of hiking behindme !
Thank you sooooOOOOooo much for this video! I thought my journey of hiking was done forever because my knees are killing me. so much pain. You showed me that there is hope! I'LL start exercising more before hiking. (I thought hiking was my exercise hahahah) Thank you!
Thanks for your video Chase. Please don't feel bad about encouraging folks to lose s a little weight. you did it super tactfully. Personally, losing one hundred pounds has done wonders for my knees. but they still hurt (just way less) which is why I was intrigued by the title of your video
Thank you!
I'm female 55 in fairly good shape. I developed hip pain on the right side with sitting for my job. The utube algorithms sent you to me and I thought.. what the heck, knee pain, hip pain.. probably similar cause. I've been doing ur daily exercises for hikers for just 3 days and I've noticed an improvement. It's very encouraging as people I have mentioned my hip issue to have all said.. well obviously its arthritis and osteoporosis as your age. 😒 So thank you. 😁
i solved my knee pains by hitting gym and getting both my hips up to standard and developing brace of tissue around my knees, took about 2 years to get from crumbling knees to 16000 ft+ mountains. but walking downhill properly, like you show, helped the most.
Thanks fr all the you tubes.
I am 57 yrs old , active in runs n im going to try my first mountain climbing, mount kinabalu
I do hv mild knee pain on one leg.
Am going to watch n follow yr videos.
Any more tips
This is super helpful to learn! I’m 40 and knee pain has prevented me from doing multi-day backpacking trips without limping through the finish. I’m excited to have some more options for helping it besides knee braces, less strenuous trips, and acupuncture!
You just need to go hiking with stronger friends who can carry your load ;)
That did it, thanks!
Well done 👍
Great! Good training advice. Doc put me on the list for hip change opp. After training it is not necessary and I enjoy long mountain hikes. Training is essential... and great fun!
Frightening do you think, an expert / doc is willing to operate without knowing / suggesting training or physio like this.
I use the trekking poles exactly as you exemplified .
Great video mate, knee pain has kept me off the hills for way too long so I thank you for the inspiration and information. I shall modify my daily "movement" routine to include your tips.
Smart move 😉
Thank you.
I was trying the exercises in the video while watching. I can feel it in the hip when doing the second exercise
Great video! This was exactly what I needed. I just got back from a 7 day hike here in Australia and my knees definitely need some recovering 🤔🤦♀️
Oh cool! Where abouts in aus?
So two different approaches 1) activating muscles that are asleep, 2) more movement?
Great video by the way! Thanks for sharing your experiences.
man hit my first overnight trip 25 miles on the AT i knew i had subpar joints but man am i beat partly due to no trekking poles but i grabbed a stick wrapped some roped around it and managed to get thru the last 8 miles at a slow rate with breaks frequently 23lbs pack wasnt too heavy for me but im fairly confident we can drop some weight and hopefully hit a 20 mile a day trip soon
Thank you
2 years ago I had ACL injury (no surgery until now), i just do workout to strengthen the muscle around my knee and hopefully still be able to hike. Thank you for this video and looking forward to watching tips & tricks for hiking with ACL injury 🙏🏼
I had ACL surgery too 5 months ago and I'm already doing short up and downhill hikes. It's more tiring than before the injury but follow your physiotherapy and you will definitely be back
@@PanagosGr33kG134EVER I havent had any surgery since then, thx for the tips, stay healthy 👍🏼
I don't understand why you need to feel awkward to say that someone should lose weight, it is NOT a secret that if you are overweight you will have issues with knees [and other things too]. Your extra weight is like extra backpack :) Love your videos, watched one on walking sticks too :) thanks
You're a good man.
good thank you. 12:34 full watch
Have been suffering under IT band syndrome for many years. Last hike was no exception, each day getting worse. Then I remembered to try to plant poles wide, instead of right in front of me as I had been doing on all downhills. My pain started to improve mid hike, which is not how it usually goes! Not sure why it made a difference yet. It seems a bit counter intuitive, but cant argue with the results.
Some parts of hiking tracks in national parks are in form of stone stairs, that's when I usually have problem going down
I feel the same way, and wherever possible try to skirt the edge so I can avoid the step, so long as I'm not off trail and not contributing to trail creep. I also suffer the humiliation of taking my time rather than jumping down with one foot on each step, the way we do stairs. People pass me all day long, idc!
Honestly im afraid that i can't hike anymore because of my knee pain... I really love hiking, i don't want only knee pain can stop this...I really appreciate and grateful to your video.. Thank you so much sir coach for sharing this kind of content, it helps a lot to everyone... Watching here at the Philippines.... More power on your channel... Hike on
Great video Chase! Will absolutely start this before knee pain sets in, hopefully :)
If not check out my other video about knee pain that's got some more exercises that are worth looking at!
@@ChaseMountains Thanks Chase!
You should have sooooooo many more subs 🙋🏻♀️🎉
I searched through your videos for a long adventure hiking/trail ..video. From day one to finish. Or in few parts. I really like that your straight and know what you are talking about. We new hiker always learn from people like you. I always hate that extra loud background music. No need for. You make your videos in such a great scenery/nature. Some „just hiking“ videos would be cool, no speak, no music (or calm quiet music), just the sounds of foot and nature. In Germany we have to stay at home, lockdown, from today for next 4 weeks. So these videos of mountains and Forest, wilderness bring me joy and I get excited for my own hikes, if this crazy pandemic world is getting to kind of normal. To all the viewer and you of course and all your family. Stay healthy and safe. Greetings from Germany 🇩🇪
Naw thanks Jana!
Thanks for this. Just starting to have knee pain, been hiking 7 months. I think I pushed myself too hard without proper strength training.
Losing weight to help with knee pain is simple physics, please don't be worried about mentioning it. Too bad if people are touchy about it. I need to lose 10-15 pounds. Imagine how much more I could carry in my pack once I do!
Wow. That was insightful. First, the idea that my knee pain might be due to weakness in my hips was a very new idea! Second, I had noticed many glitchy inabilities to balance on one leg like I used to. I certainly did not pass those tests! Third, that there were exercises that could help. Tested! Yes! Thank you, man!
I'm 65. I've recently returned to long hikes. The pains have been something! I'm determined to do it though. I want to be hiking when I'm 100. It's never too late. This really helps.
Great!! Thx!!!👌
Time to set up a Reference file for your exercise videos!
Good knee supports help a lot too!
Man, you saved my ass!!!! Thank you sooo much!!! ❤️❤️❤️❤️❤️❤️❤️❤️
My spaghetti knees are getting stronger thanks to Chase! Moving more during the day ( away from desk ) is helping.
Cool shoes!
Thanks for the great videos like this! Between the weak knees, old lady weak butt, and new hallus rigidus in my big toe, I so appreciate all these techniques I’m learning. I wish I had known them for my Appalachian Trail and Colorado Trail sections in past years. Getting stronger. 👊
So I have bad knees due to surgery when I was a kid. I very seldom get knee pain when I hike, and I have hiked some very steep terrains. My trick is to move side ways when I go downhill, allowing my weight to stay on the back leg, until my other leg has taken a step forward. I then move my weight to the front leg, and bring my back leg to my front leg and then just keep repeating this process. I might swap legs if its a long down hill. So in stead of placing all my weight on one knee with every step I take down hill, you are moving your weight more gently from one knee to the other with every step. My last hike was in a very mountainous terrain with lots of up hills and down hills with two friends. These two friends were athletes in school, go to gym often, and quite fit. During the down hills they both suffered on their knees while my knees were fine. So try this method and see if it works for you.
I'm going through sharp knee pain in my right knee at the mo. Started in August when I simply hiked too much in one day.
Now, my left knee is starting to do the same.
I can hike only about 7km before the right knee starts hurting. I'll still do 20km at least but I pay for it big time.
Gonna try your system and keep you updated.
Thanks for the idea and for a really well made video with clear instructions, mate.
May your paths always be exciting)
Hi Bushcraft Ukraine do you mind sharing updates on your knee if you did these exercises pls?
@@chundawg1465 hi, mate. My knee and hip issues all came from knotted muscles in my lower back and top of my bum. After special but painful massages (also using needles - not oriental acupuncture!), all the pain went away. Knotted muscles don't allow proper blood flow and that causes many issues. Even from the very first session, I started feeling better and started feeling my toes. Both legs started feeling warm. I had a total of about 12 sessions. That was right after I wrote my comment. Don't even remember the pain ;) hope you get better, man.