Hiking and Walking Downhill with Sore Knees: Practical Tips

For many people with sore knees, the climb is tiring but the way down is what really hurts. Coming down a mountain path, a steep forest trail or even a long grassy slope can leave the knees aching for the rest of the day. The good news is that a few changes in preparation, technique and equipment can make hiking much more comfortable. This article explains why descents are harder and what you can do about it.

Why going downhill is harder on the knees

When you walk uphill, your thigh muscles work to push you up. When you walk downhill, the same muscles work as brakes: they lengthen under load to control every step and keep you from falling forward. This braking work is tiring for the muscles and puts more pressure on the front of the knee, especially on the area behind the kneecap. If your thigh muscles are tired or weak, more of the load goes to the joint itself. That is why many people feel their knees mainly in the second half of a hike, on the way back down.

The same thing happens on stairs, which is why people who have trouble going down stairs often notice it on trails too. You can read more about this in our article on knee pain on stairs.

Before the hike: prepare your knees

• strengthen your thighs and hips well before the hiking season, for example with simple exercises from our home strengthening guide,
• build up gradually: start with shorter, gentler routes and add distance and height step by step,
• choose the route wisely: if you can, pick a loop where the steep part goes up and the gentle part goes down,
• pack light: every extra kilogram in your backpack is carried by your knees on the way down too.

Use hiking poles

Hiking poles are one of the simplest helpers for sore knees. On a descent, your arms take over part of the work, you get two extra points of support and it is easier to keep your balance on loose ground. For going downhill, set the poles a little longer than on the flat, so you can place them in front of you without bending forward. Plant the poles first, then step down. If you have never used poles, practice on an easy path before a longer trip.

Downhill technique: small steps, soft knees

• take shorter steps than usual, so each step lands with less force,
• keep your knees slightly bent and relaxed, never locked straight,
• place your whole foot on the ground instead of landing hard on the heel,
• on steep sections, walk in gentle zigzags instead of straight down,
• slow down: hurrying downhill is when knees and ankles get hurt most easily,
• on very steep or rocky parts, feel free to turn sideways and step down carefully.

Footwear and breaks

Good hiking shoes with a sole that does not slip give you a more secure step and help you avoid slips. Make sure they fit well and that your toes do not hit the front of the shoe on the way down; tying the laces a little tighter before a long descent can help. Plan short breaks at regular intervals, drink enough water and eat something. Tired muscles control the knee less well, so breaks are not wasted time, they are part of looking after your knees. A knee sleeve can also be good company on the trail: it gives the knee warmth, a feeling of support and more confidence on uneven ground. It does not replace strong muscles or good technique, but many people simply feel steadier with it.

After the hike

When you get home, do not sit down for hours straight away. A short, easy walk and some gentle stretching for the thighs and calves help the legs relax. If the knee feels warm or a little swollen, raise the leg and rest. Mild muscle soreness for a day or two after a longer hike is common. If even walking on flat ground is hard for you, start with our tips on walking with knee pain before you plan longer trips.

When to stop and see a doctor

Stop the hike and see a doctor if your knee swells quickly, locks or gives way, if you feel sharp pain or if you cannot put weight on the leg. The same applies if pain after hiking does not settle within a few days. Our article on when knee pain is serious lists the signs that need a medical check.

A sleeve you will actually wear

The best sleeve is the one that does not end up in a drawer. The KeenTrove Bamboo Knee Sleeve is made for exactly that:

• soft, breathable bamboo, comfortable even in summer
• fits snugly but does not dig in behind the knee
• does not lock the knee, so you move naturally
• wear it under your clothes during the day and in bed at night

With 60 days to get your money back, you have nothing to lose.

See the bamboo knee sleeve →

Note: this article is for information only and does not replace an examination by a doctor. If you have circulation problems or diabetes, or have recently had knee surgery, talk to your doctor before wearing compression.