Knee Pain While Hiking — Causes and Solutions
Most hikers have knee pain after miles of hiking or going downhill with a big pack. Problems with the IT (iliotibial) band are the most common cause of knee problems in most people. At the same time, the second issue is a combination of weak glutes and short hip flexors. In addition, heavy boots generate a terrible gait and impact the knees and back while walking, which is a prevalent problem among hikers.
The IT band (iliotibial band) is a non-stretchy connective tissue (fascia) that runs down the outside of the thigh. It is a very sensitive and strong tissue. When utilized appropriately, it acts as a powerful spring between one large joint (hip) and the leg’s “spring” (knee), allowing for steady movement.
The major issue with the IT band is that it can quickly become “pulled” across the knee and begin pressing on the joint. The IT band rubs on the knee only when the linked muscles are tight or weak, such as the quadriceps, calves, glutes, hips, or any other leg condition. Several different factors can lead to inflammation of the band, but weakness or tightness are the most common and easiest to resolve.
Tight hip flexors and weak glutes contribute to IT band syndrome. The hip flexors are a group of muscles that operate the hip, allowing for large, long, and healthy movements, whereas the glutes are the large muscles that make up the opposite side of the hip. The hip flexors shorten when sitting for long periods, which is fairly common and affects almost everyone who works at a desk.
The fundamental issue with tight hip flexors is that they prevent you from fully engaging the glutes, putting greater pressure on the quads when walking or running. It’s not about having large buttocks muscles. It’s about having a strong internal muscle that helps the legs move better, reduces quad fatigue, and keeps the IT band in check. Weak glutes cause increased pain in the quads and IT band, causing the knee to “pull,” causing a poor stride. You can train your glutes by taking heavy packs uphill.
Even if you must wear a boot, they should consider upgrading to lighter, less stiff boots. Hiking in a B3 boot when the weather doesn’t call for it can wear you down and put you in danger of knee discomfort and soreness, not to mention the pressure on the back and knees all the time. Wearing hiking trail shoes is the best way to help the knees on the path.
After setting up camp and before you completely cool down from the hike aids the legs and avoids cramping. Also, Stretching the shoulders and back should be an important part of the hiking pre-warm-up. Hikers should fit in a biweekly stretching session, especially for their hip flexors, no matter what kind of workout the hiker undertakes.
Hikers don’t have to succumb to knee pain, despite how frequent it is. They can put in a lot of effort to ensure that they are pain-free when pushing it, or even in everyday life since it is well worth it.
