STOP Knee PAIN When HIKING Downhill

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STOP Knee PAIN When HIKING Downhill

Рет қаралды 52,093

Күн бұрын

There are many health benefits of getting outside, especially spending time in the forest. Hiking is a great way to reduce stress, get some exercise, and reconnect with nature. However, hiking downhill gets painful on my knees if you are like me. In this video, I talk about how you can change your downhill hiking positioning to reduce the stress on the front of your knee and demonstrate a simple, yet effective lower extremity strengthening program to further reduce knee stress.
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Enjoy!
#kneepain #hiking #bellingham

Пікірлер: 90

@CarronRodriguez 4 ай бұрын

I was injured doing lifeguard certification 5 days ago, rendering me unable to even walk down the sloping floor in my pool room. Living in a hilly area with a dog that needs to walk an hour per day has been miserable. You have help me navigate going down hill almost completely pain free. Thank you! I will incorporate the strengthening exercises once the pain subsides a bit.

@FrontRowwithEd 4 ай бұрын

Excellent, I hope you heal up quickly!

@sherryflavour3791 Жыл бұрын

I lift 4 plates and deadlift 6 plates am 178cm and 85kg and my knees have been destroyed by the downhill section of Tour Du Mont blanc, I'm looking to better my downhill technique as it couldn't have been my supportive muscles, and this is the ONLY video that has helped me. Thank you so much.

@FrontRowwithEd Жыл бұрын

You are very welcome, sherry, happy to help and keep up all the good work!

@Arkxyz Ай бұрын

Thank you for this! Lately I've been getting mild knee pain when walking downhill. It seems to be all over the place - side pain, upper pain, lower pain - so I found your video after searching for the right way to walk. Turns out I'm 100% doing what I shouldn't be doing! Can't wait to try your tips when I go outside later today.

@FrontRowwithEd Ай бұрын

You got this!

@kevinconnerymusic1967 Жыл бұрын

Thanks so much for the great advice. I implemented the recommendations last week on a visit to Lyme Regis in the UK and it made a huge difference. I did not have any pain which is very positive

@FrontRowwithEd Жыл бұрын

Excellent Kevin! Hope you had a great trip

@alanah34 Жыл бұрын

I’m backpacking Grand Canyon in April and I’m concerned about knee pain hiking down Hermits Rest. Will start implementing this on my conditioning hikes. Thank you for posting!

@FrontRowwithEd Жыл бұрын

You are very welcome, let me know how the trip goes!

@aliensoup2420 2 ай бұрын

When I started serious hiking, downhill was torture on my knees. It took me 3 years to condition them. Not a problem since.

@ec3051 2 ай бұрын

Any guides you can share?

@aliensoup2420 2 ай бұрын

@@ec3051 Not really, sorry. Just a lot of hiking.

@snowleopard1918 Жыл бұрын

I’ll definitely be giving this a try, I was an avid hiker for my whole life but kind of gave it up about 3 years ago due to a bad knee. Now at 68, I have a knee replacement and have started hiking again but can feel the down hill pressure in both knees on 45* plus slopes. I also have picked up a set of good trekking poles. When I was younger I hated poles, but now they are like pusher sticks for going up and great for preventing jarring on the way down. Thanks for your great videos.

@FrontRowwithEd 11 ай бұрын

Thanks and good luck 👍🏻

@rnkim2564 Жыл бұрын

I do this naturally just from lots of experience hiking... digging in with them also gives exponentially mire stability and less slipping in gravel or loose soil /mixed or even muddy and slippery areas. that heel first allows you alot more play and surface area to apply for stability and balance

@FrontRowwithEd Жыл бұрын

Excellent points thanks!

@golDroger88 14 сағат бұрын

In my experience it's completely the opposite.

@ClareCelticHiker Жыл бұрын

I hike a lot in the hills and fells of Northern England and I always dread the steep downhill!, I'm going to try your tips! Thank you

@FrontRowwithEd Жыл бұрын

You are very welcome, Claire, hope it helps you!

@river6148 Жыл бұрын

Bit odd to say, but thank you for hiking up your shorts in the demonstration! I was teased for my "funny way of going downhill" when I used the proper posture. Hearing this often enough made me doubt the way I'd learned to handle descents. The advice from others was always related to how funny it looked to have a sort of squat-like stance (for lack of better term) and not about how it was actually bad for me. I've tried watching videos and, while they all give advice- they are all wearing baggy pants! I can understand what they are explaining but need the visual aspect to be able to put it into practice. The simple action of you pulling up your shorts allowed me to see how the knees reacted to steps. It made it more clear to see what was being affected by different strides. I now feel confident that my descent steps may look funny, but are doing the important task of keeping my knees safe!

@FrontRowwithEd Жыл бұрын

You are very welcome, I’m not really into showing my legs, but I felt like it was needed for the video 😎

@jaslyn1962 3 ай бұрын

Hi thanks for sharing. I cant wait to try this after my injury heals. I had to fly home and walk with crutches for 10 days. Hopefully I will return and finish my cammino in Spain

@FrontRowwithEd 3 ай бұрын

Hope you are able to finish your amazing journey! Also, take a look at this video to help with knee pain walking downhill kzfaq.info/get/bejne/irJ3msZks6iymo0.htmlsi=XAUKFkj4bqAUoWZG

@LogSpoonYT 11 ай бұрын

Clutch video for me after transitioning from road running to trail running and experiencing pain in the front part of my knee. I am going to slow down and pay attention to my foot strikes on hills, thank you!

@FrontRowwithEd 11 ай бұрын

You are very welcome. I hope it helps! Also, if you are not adding about five minutes of foam rolling of your quads, at night will go along way. Good luck!

@jancie202 10 ай бұрын

Exactly what I needed! Now I need to learn to use poles properly.

@FrontRowwithEd 10 ай бұрын

Excellent!

@TheFairway8 8 ай бұрын

Short and sweet great explanations and advice very good video thank you

@FrontRowwithEd 8 ай бұрын

You’re very welcome, I hope it helps!

@pathogen131 4 ай бұрын

Thank you! I'll definitely try this next time, though I hope wearing a bag doesn't interfere while leaning fowards. I had to walk backwards downhill because of the pain, even while using two trekking poles. I was so slow, nobody waited for me 😅 but I didn't want to risk any injury. Thanks!!!

@FrontRowwithEd 4 ай бұрын

You are very welcome! Also, check out this video to help. Strengthen up your quads to make downhill walking easier kzfaq.info/get/bejne/irJ3msZks6iymo0.html

@almor2445 2 ай бұрын

It might look a bit silly but I had to stop half way up a mountain yesterday the pain was so bad. I naturally walk the wrong way described here and am not even sure I can go down uneven, wet slopes this way but I'll try. Also the exercises really make this video worth watching on their own.

@andid1273 10 ай бұрын

This was great! I’m hiking the Grand Canyon rim to rim next June and look forward to implementing these recommendations now! Thanks!

@FrontRowwithEd 10 ай бұрын

Glad it was helpful!

@michaelescobar9317 11 ай бұрын

Thank you man this is excellent advice!!

@FrontRowwithEd 11 ай бұрын

Thanks Michael!

@zinguliwa 7 ай бұрын

Excellent advice and demonstration. Thank you!

@FrontRowwithEd 6 ай бұрын

Glad it was helpful!

@tammyshui 11 ай бұрын

Thank you! Trying it on my following hike on Sunday!

@FrontRowwithEd 11 ай бұрын

You’re welcome Tammy!

@brad3d Жыл бұрын

I recently saw the orthopedic doc about severe knee pain I get while hiking downhill, developed around 10 years ago. Just to the outside of the kneecap, in both knees. It flares up within 5 minutes, or 20-30 minutes if I am on 3-4 Advil, and it is excruciating. He gave me a PT referral, but I was too busy to follow up on it. He talked about learning to use my glutes more to lessen the stress on the knee. Just what you are showing here. Looking forward to trying it out.

@FrontRowwithEd Жыл бұрын

Hey Brad, yes, give it a try. Also try to strength your anterior tibialis ( I demonstrate that in the video) and you may want to get an ITB band to wear when you hike, something like this www.amazon.com/Pro-Tec-Athletics-Iliotibial-Compression-Small-Large/dp/B000G34VV0/ref=sxin_15_pa_sp_search_thematic_sspa?content-id=amzn1.sym.643d1935-59b9-4ec1-86c7-654d6301fd85%3Aamzn1.sym.643d1935-59b9-4ec1-86c7-654d6301fd85&crid=3FM2DLNJQDMSF&cv_ct_cx=IT+band+strap&keywords=IT+band+strap&pd_rd_i=B000G34VV0&pd_rd_r=d0cbdc48-cd2f-42c9-af23-3332e7813ba6&pd_rd_w=ZS4yt&pd_rd_wg=DWyEk&pf_rd_p=643d1935-59b9-4ec1-86c7-654d6301fd85&pf_rd_r=3YSZ5AWYZJ1BHQ62X67N&qid=1666742404&qu=eyJxc2MiOiIzLjgyIiwicXNhIjoiMy4xOCIsInFzcCI6IjIuOTUifQ%3D%3D&s=sporting-goods&sprefix=it+band+strap%2Csporting%2C154&sr=1-1-a73d1c8c-2fd2-4f19-aa41-2df022bcb241-spons&psc=1 Good luck!

@brad3d Жыл бұрын

@@FrontRowwithEd Thank you again.

@TheXone7 5 ай бұрын

How is your pain now these days? Did it get better? I have exactly the same experience as you and despite I workout, the descend always bring pain after a mile or so.

@estefaniadelaconcha2018 Ай бұрын

Just came from a big hike, but I returned without my knees LOL ! Thank for the video, I'll try it on my next hike !

@FrontRowwithEd Ай бұрын

Good luck!

@minutesandmils3466 Жыл бұрын

Very helpful - thank you very much for sharing!

@FrontRowwithEd Жыл бұрын

You're very welcome!

@ygonzales2599 4 ай бұрын

Great, thanks!!!

@FrontRowwithEd 4 ай бұрын

You're welcome!

@justcohen305 11 ай бұрын

Damn I needed this information last weekend during the Spartan Ultra in Killington

@FrontRowwithEd 11 ай бұрын

Hey Justin, at least you know now for your next hike!

@angiemagat425 8 ай бұрын

hello there thank you for this video.

@FrontRowwithEd 8 ай бұрын

You are very welcome, Angie

@leo.budimir Жыл бұрын

I recently tried going backwards on the downhill. Funnily enough it helped, but ofc it more of a last resort option because it is not very convenient, but actually quite safe even on the steep slopes where you would not walk fast anyways.

@FrontRowwithEd Жыл бұрын

Way to be resourceful Yurii!

@Yxyxyxy-i8w Жыл бұрын

Thank you 🙏

@FrontRowwithEd Жыл бұрын

You’re welcome 😊

@golDroger88 14 сағат бұрын

The problem with this is that you have no traction and will slip at the first sign of gravel.

@naturelover7409 7 ай бұрын

That's great to prevent knee injury. Also what exercise should one do to strengthen knees and ligaments thereby prevent knee injury ?

@eacummings6804 3 ай бұрын

Incorporating these approaches and exercises and supports helps prevent stiffness as well as pain? I only ask because I don’t feel pain but definitely feel my lower legs and especially knees and a few inches in either direction of the knees are tight, stiffened. Just got back from a multi-day hike in Tucson (Sabino and Pima canyons, Catalina State Park, and mild walks in Saguaro (Nat’l. Park) East and West. Used to a different landscape in eastern Iowa.

@xochilguevara3429 Күн бұрын

I heard “my lovely life who wikes to hike.” Anyone? 😁

@marcuswright1484 Жыл бұрын

Hey ed my name is Marcus I just hiked San jacinto for my birthday today. I suppose my knees weren't ready for the down hill quick pace my brother wanted to do. And after getting home I have discomfort/pain on the inside facing area of both knee caps. I can put a little pressure on them and they feel like they are bruised. I'm hoping they are just overworked. Also I feel it when I go up and down the stairs. Kind of a dull pain. I'm a bit of a worry wort but I'm hoping you can give me some insight. This is the first video I have looked up for this problem. Please and thank you

@FrontRowwithEd Жыл бұрын

Hey Marcus, sorry to hear about your knees. Sound like you did "over work" them and they should settle down within a few days. However, you can ice, stretch your quads, and foam roll to help recover a bit faster. Here's a link that may help kzfaq.info/get/bejne/Z7eHg9eexp2veIU.html The title of the video is about arthritis, but I'm not saying you have arthritis, but the exercises /foam rolling will help. Let me know how you feel in a few day, good luck!

@msysmilu23 2 ай бұрын

How come the heel strike? For loose terrain I imagine it's tricky and you would prefer a toe strike / shifting the weight on the ball of the foot...

@arundhatimalviya3533 Жыл бұрын

Pl tell how to prevent excruciating pain in the toes while walking down hill

@laurabeth8616 Жыл бұрын

Keep nails short and tighten your laces! This is what helped me, at least.

@Reve14twelve 11 ай бұрын

My knees hurted for almost a whole month after coming down a big hill

@jackd7298 9 ай бұрын

I always thought toes first was the right way, that it could help the calf or somethin

@mammasantina1 Жыл бұрын

My osteopath says with weak knees (I.e. bone o. Bone,cartilage and meniscus worn out) never do a squat greater than 45 degrees. Does this sound right to you.

@FrontRowwithEd Жыл бұрын

Hello Amy, thanks for the question. Yes, squatting can be challenging on your knees but if you think about getting out of a chair without using your hands, you would have to squat down to approximately 90°. Therefore, I recommend that people do at least chair squats because it’s very functional.

@mammasantina1 Жыл бұрын

@@FrontRowwithEd Thank you. Makes sense. But I do do squats daily at 45 degrees and can get up from a chair without my hands no problem. Thanks for your excellent videos. They form the basis of about half my exercise routine.

@FrontRowwithEd Жыл бұрын

@@mammasantina1 You are very welcome Amy. Keep it up!

@naturelover7409 7 ай бұрын

In case of steep rocky treks with lots of rocks and boulders, can one use trekking poles ?

@FrontRowwithEd 7 ай бұрын

Yes, good idea!

@naturelover7409 7 ай бұрын

@@FrontRowwithEd thank you!

@ojibwayinca8487 Ай бұрын

Over the past three years my anterior tibialis has cramped terribly. Will this type of workout help that? I'm desperately seeking help.

@FrontRowwithEd Ай бұрын

This video may help kzfaq.info/get/bejne/jdyJh7t7nrKWoKs.htmlsi=-LgDtfImgkVLJn-I

@fanisss 6 ай бұрын

Does tha means we need to bend our upper body a lil bit in front ? Will it hurts our back if we have heavy load bag ?

@AmyProctor 10 ай бұрын

Just did a 12 miler on the Highline Trail in Glacier National Park... the last four miles are brutal, unrelenting downhill hiking. Not sure I could do that for four hours... could i?

@FrontRowwithEd 10 ай бұрын

Hey Amy, probably not, either way your knees may hurt. But, it may make the discomfort more tolerable. Good luck!

@naturelover7409 7 ай бұрын

Is it better to use one trekking pole or two trekking poles ?

@FrontRowwithEd 7 ай бұрын

Great question! It depends on different factors, one being how comfortable you are with 2. Elizabeth uses 2 and loves it. I sometimes prefer just 1.

@naturelover7409 7 ай бұрын

@@FrontRowwithEd thank you. I feel comfortable with one currently