I was scrambling down Mount Fuji when I started to hear a clicking sound coming at a disturbingly frequent rate from my left knee. But I was barely a third of the way down from the summit and was wondering how to manage the rest of the descent without causing lasting damage to my knee. Thankfully, my fellow climbers were all too eager to throw in their own pieces of advice.
So what should a person with bad knees do when climbing a mountain? Always look out for a longer, zig-zag path which allows you to take many small, short steps instead of long strides or jumps. And since most knee pain and strains occur when you are going down a mountain, focus on keeping your hip and knees slightly bent when stepping down and avoid locking those joints. DO NOT throw your weight onto your landing leg.
But minimizing your misery in the mountains takes place even before the start of the climb. This includes doing a proper pre-climb preparation, engaging in strengthening exercises, equipping yourself with the right gear and not neglecting your post climb recovery.
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Walking Techniques For Going Up And Down A Mountain
When climbing up a mountain, focus on not tiring out your muscles. The muscles in the front and back of your thigh help absorb shock and reduce stress on your knee joints. It’s not going to be easy keeping your hips and knees bent if those muscles are screaming for relief. Take small, short steps to conserve strength and minimize strain to those muscles (to feel the difference, compare how much faster you get winded when going up a flight of steps by taking two steps at a time instead of one). Always look out for a longer, zig-zag path which allows you to take many small, short steps.
When going down a mountain, keep these techniques in mind:
- Keep your center of gravity over your legs. Do not lean forward or back.
- Keep your knees AND hip slightly bent when landing to minimize impact. It is common for people to keep their knees locked and throw their weight onto the landing leg. This may feel less demanding on your thighs, but it is punishing on your knees. Watch a physiotherapist explain the proper posture for reducing knee pain walking downhill.
- Keep your weight on your back foot. Do not land on your foot with the entire weight of your body. Keep your weight on the back foot as you move the front foot forward. After the front foot touches the ground, then move your weight onto it.
- For common dirt trails, land on the full sole of your feet or on the ball of your feet to avoid slipping. For mountains with soft snow or volcanic gravel, landing with your heels first is a common technique to drive your feet into the grounds for an easier descent. BUT landing on your feels on hard ground will actually increase the impact to your knees.
- Alternate your landing leg.
- Again, take small, short steps and avoid jumping. This minimizes strain on your muscles and impact on your joints. It also helps keep your center of gravity over your legs and maintain your balance.
- DO NOT walk sideways. Sometimes, you might find yourself walking sideways to avoid falling on a steep trail. I’ve even seen people walking backward for some strange reason. This puts you at greater risks of injuries since our muscles are not developed to support such awkward and “unnatural” movements.
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Preparation And Training Before Climbing The Mountain To Prevent Knee Pain
If you have a choice, pick a route that descends mostly at the end rather than at the beginning. Since you would have consumed most of your food and water, you would be descending with a lighter load.
Pack light. Studies have shown that the impact on the knees while going downhill is 3 to 4 times greater than when you are walking on a level surface. For every pound in your backpack, you are adding 3-4 pounds of stress to your knees.
Pack right. Pack your heavy items closest to your body and around your waist height to keep it close to your center of gravity. Ensure the weight is even distributed on both sides of your backpack.
Strengthen your lower body muscles. You can protect your knees by working out the muscles around your knees — this includes your calves, hamstrings, quadriceps and even your butt. Try out these 10 exercises you can do at home:
- Straight leg raise
- Lie on your back and keep one leg bent. Keeping the other leg straight, lift your foot about 5 inches off the ground, hold for 3 seconds, and lower. Repeat with the other leg. Do 10 reps.
- Watch the exercise demo here.
- Prone straight leg raise
- Similar to number 1, but lie on your stomach. Keeping your knee straight, lift one leg as high as comfortable, hold for 3 seconds, and lower. Repeat with the other leg. Do 10 reps.
- Watch the exercise demo here.
- Side leg raise
- Turn to your side and prop your head up with your bottom arm in a comfortable position. Place your top hand on your hip. Bend your bottom leg for support. Keeping your top leg straight, lift to 45 degrees, hold for 3 seconds, and lower. Do 5 reps for each leg.
- Watch the exercise demo here.
- Clam
- Similar to number 4, stay on your side and prop your head up with your bottom arm in a comfortable position. Place your top hand on your hip. Bend your hips at 45 degrees and both knees at 90 degrees, resting one leg on top of the other. Keeping your toes together, lift your top leg until your knees are about 5 inches apart, and lower. Use a resistance band around your knees to increase the challenge. Do 5 reps for each leg.
- Watch the exercise demo here.
- Bridge
- Lie on your back with both knees bent, feet about hip-width apart. Using your feet and glutes, push your pelvis towards the sky, keeping your back straight. Hold for 3 seconds, and lower. Do 10 reps.
- Watch the exercise demo here.
- Lunges
- Stand with both feet on the floor about hip-width apart. Step forward with one foot until your front knee is at 90 degrees and your back knee is almost touching the ground. Hold for 3 seconds, and return to standing. Repeat with the other side. Do 10 reps.
- Watch the exercise demo here.
- Squat
- Stand with both feet on the floor about hip-width apart. Keeping your back straight and upright, lower your knees as though you’re sitting back on a chair. Lower till your knees are at a 90-degree angle, hold for 3 seconds, and return to standing. Try doing it on one foot to increase the challenge. Do 10 reps.
- Watch the exercise demo here.
- Step up
- Use a step or low stool. Step up with one leg, touch the step with your other foot, and lower that same foot back down to touch the ground. Use a high step or stool to increase the challenge. Do 5 reps for each leg.
- Watch the exercise demo here.
- Hamstring curl
- Stand with both feet on the floor about hip-width apart. Slowly raise one heel towards your butt as close as you can. Hold for 3 seconds, and lower. Repeat with the other side. Do 10 reps.
- Watch the exercise demo here.
- Heel raise
- Stand with both feet on the floor about hip-width apart. Slowly raise your heels till you come up to your toes, and lower. Try doing it on one foot to increase the challenge. Do 10 reps.
- Watch the exercise demo here.
Repeat the whole sequence 3 times.
Get a knee brace to increase support to your knees.
Get a pair of trekking poles to spread your load to your arms and shoulder.
Get a pair of well-cushioned shoes to help absorb the impact of each landing.
Trim your toenails. Jamming your toenails into the front of your shoes when descending is one more pain you don’t need!
Prepare some painkillers (pills, ointment, gels). Ointments and gels might be faster acting but do a patch test first to check for potential skin irritation.
If you have existing knee pain, check in with a physiotherapist or consider taking glucosamine which can delay the breakdown of and repair damaged cartilage.
Other Ways to Reduce Stress On Your Knees During The Climb
Stretch these muscles and joints before and after climbing each day:
- Ankles
- Calves
- Front of thighs (quadriceps)
- Back of thighs (hamstrings)
- Butt (glutes)
Go slow and take frequent breaks.
Reduce load on your descent. If you find yourself with excess food or water, try to finish them or pass them on to your fellow climbers. Dump your excess water where possible!
If the path on your descent is generally free of tripping hazards and you are confident of getting stable footholds, going a little faster might be less strenuous on your muscles. Instead of fighting against gravity, let momentum carry you forward on some of the easier slopes.
Post Climb Recovery For Aching Knees and Muscles
Indulge in a hot soak. Hot water helps relax sore muscles and loosen stiff joints.
Hydrate. Water helps your body to flush out waste products from your body, some of which are associated with increased soreness.
Get in some light exercise. Moving will increase blood circulation throughout the body which carries nutrients and oxygen to help speed up the repair process. Try some light yoga (focus on stretching) or even just a walk around the neighborhood.
Get medical advice. If your pain persists beyond a week, do visit your doctor or physiotherapist to get it checked out.
Related Questions
What are the common knee injuries from mountain climbing? If you feel pain along the outside of the knee joint and/ or have a snapping or popping sensation as the knee is bent, you could be suffering from Iliotibial band syndrome. If your pain is felt under and around the kneecap, it could be chondromalacia patellae. As knee pain could also result from injuries from other nearby muscles or joints, you should contact your doctor or physiotherapist for a proper check-up and diagnosis.
Is mountain climbing bad for my knees in the long run? As with all impact sports, injuries can be prevented with adequate training and preparation. If you have an existing knee injury, it is important to seek advice with a physiotherapist to avoid aggravating the condition.