Is Hiking Bad for Your Knees?

Although hiking uphill can be strenuous because of steep inclines and rocky terrain, it is actually downhill hiking that can damage the knee joint and surrounding cartilage. This is because compressive forces on the knee are three to four times greater when hiking downhill than uphill.

How do I protect my knees when hiking?

Keep your knees flexed while walking at a steady, slow pace. Increasing your speed tends to lengthen your stride, which in turn intensifies the weight and impact on your knees. Walk in a zig-zag motion, sideways or s-shaped instead of just going straight down hill whenever possible.

Is hiking good for the knees?

“Hiking is great for arthritis because it keeps the joints mobile and the surrounding muscles strong,” says Adam Rivadeneyra, MD, a sports medicine specialist at Hoag Orthopedic Institute in Orange, California.