Knee Pain Hiking Downhill? - Technique to Save Your Knees

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Knee Pain Hiking Downhill? - Technique to Save Your Knees

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Күн бұрын

Are you concerned about knee pain and hiking doing damage to your knees? As a personal trainer who works specifically with hikers and climbers I have a technique that may help you.
A common problem with trekking and climbing is the stress placed on the knee joint. Use this technique to make you stronger and lessen the chance of injury in your training and on your adventure.
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Пікірлер: 62

@larrykay6606 7 жыл бұрын

I'm 56 years old and just got into hiking a couple of years ago. This technique helped mitigate pain in both my knees (just below my knee caps) coming down steep hills on my last hike. The pain started a couple of months ago and I thought it meant no more hiking for me. Wearing ChoPak braces and using this technique will hopefully keep me going. Thanks Chase!

@user-qz6ix7od3b Жыл бұрын

it's been 5 years, i'd love to hear how and if this is still working out for you 👍

@toyopulentmusic4919 3 жыл бұрын

I have returned to Climbing and Alpine after 20 years. I thought that I was cooked. After implementing a handful of these movements over the last few weeks I can already see a difference. I inquired so many people in the business as to how to repair these issues and didn't get a real straight forward answer. I am forever grateful to you mister C.

@sovereignyx3158 Жыл бұрын

I am jogging slowly on my toes mostly downhill… This is also such a great technique that is helping by knee pain

@billr7056 5 жыл бұрын

Great advice. Nicely demonstrated. Never lock your knees on a downhill trek. And go easy - enjoy the surroundings. It's what you're there for.

@ChaseMountains 5 жыл бұрын

Bill R thanks mate! That’s great advice!

@jackluke6209 2 жыл бұрын

Great tip! I learned this technique on my own after hiking down dozens of mountains the wrong way and finally realizing how I could mitigate the shock and subsequent pain going to my knees when hiking downhill.

@BeHealthyEnough 2 жыл бұрын

Thank you! I just got asked this question from a client who's over 50 and I have the same problem. You video was short and sweet and I can't wait to try this!

@Longtack55 2 жыл бұрын

Good stuff Chase! I'm 68 and have a disability to feet and legs, but very keen and active in the mountains. Norm Hardie was one of Ed Hillary's contemporaries, and he counseled "small even steps." Veteran Himex Co Everest guide Russell Brice, who retired last year, refused to descend at a run, as he did as a young climber, and as so many contemporaries do, because he could see how trashed knees became.

@Pluscelamemechose 4 жыл бұрын

I started lowering my core to put the weight on my thighs. Eliminating the knee pain. And excellent shoes. Altra Torin plush. Best cushioning shoes ever. On sale just now, so I ordered another pair. In case they aren't making them anymore. Terrible to think that. Thank you for the video.

@FunnyCatVidzz 9 жыл бұрын

This is helpful. I walked Mt Warning last week and had sore knees for the next two days.

@ChaseMountains 8 жыл бұрын

+Matthew Terry This technique is basically muscular endurance training while walking, has it helped strengthen your knees?

@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 !

@physiorando6784 5 жыл бұрын

Hey Chasse! Love your stuff! I'm a physical therapist on Montreal, Canada that runs a french blog on hiking injury treatment and prevention. Just tout let you know I just shared your video with my whole community! Keep it Up!

@ChaseMountains 5 жыл бұрын

Physiorando hey, that’s great! I really appreciate it. These days I’m trying to up the video quality a bit so I think I’ll remake this one! If there are any questions that come out of it I’ll all to me list of videos to make

@lunabellemarie 6 жыл бұрын

You have some really great helpful videos! Thanks so much for sharing your knowledge!

@rizkyamaliaulfa1696 5 жыл бұрын

This is the video I've been looking for. Thank you!

@paulrichard4945 3 жыл бұрын

hi everyone ,if anyone else wants to uncover posterior shin splints stretches try Mackorny Run Fast Blueprint (Have a quick look on google cant remember the place now )? It is a good one off guide for getting rid of shin splints without the headache. Ive heard some incredible things about it and my friend got great success with it.

@mrandroid2191 5 жыл бұрын

Thank you 🚶‍♂️ Will trial and report back soon

@pattidanzig3622 4 жыл бұрын

Great technique. Looks like it could also prevent one from falling forward if the rock is loose.

@ChaseMountains 4 жыл бұрын

Yes, instead you can fall on your butt! Much preferred hahha

@dianal.1279 6 жыл бұрын

Awesome. Thank you for sharing! I'm off to check your other videos. Great stuff!

@djbreakfast 3 жыл бұрын

So helpful! I wish I had watched this video a week ago 😅 healing those knees, and then back on the trail, but this time squat-walking! Squaking?

@Quadrant14 8 жыл бұрын

Hey Chase I am now 57 , in the last 5 years I have had a knee replacement and second and full lateral/vertical fusion to my rt ankle and 2 complete shoulder reconstructions...a lot of rehab time gone there , 4 years, I have almost lost my will to get out and do the exercises , and this is hard coming from an ex SAS soldier who has carried enormous loads over great distances....I am going to get back into it hard core and your vids are helping...hiking poles I think are a must now ....thanks for the tips {or reminding me how I did it years ago} Chris

@southia64 7 жыл бұрын

Quadran

@mig1017 3 жыл бұрын

Trying this in 2 days. Thanks

@elpachay 2 жыл бұрын

Thank you, good to know 👍🏽

@odessaodyssey 3 жыл бұрын

Thanks for the tips and tricks! 👍👌🙋‍♀️

@5unshineBear 3 жыл бұрын

Thanks for sharing this technique ^_^

@Theonegamefreak Жыл бұрын

What are the two or three exercises?

@alexduero9444 Жыл бұрын

Hey Chase, this is 8 years old now - do you still stand by this technique?

@susankaempfer8427 3 жыл бұрын

I know this video is rather old, but I’m wondering why you need to heel strike? I generally try to come down on my forefoot because it gives me additional spring so now I’m wondering if I’m missing something?

@yuaanrai6058 3 жыл бұрын

I love trekking and hiking but my knee got injured while trekking mardi base camp I cane to realize that i too use toe first when going downhill Be conscious while using toe, u will realize that knee will be bent more when using toe than heel So if less amount of knee is bent meaning less pressure/force on knee joint

@WheretheJones 6 жыл бұрын

Great data. Thanks

@kylewalton4090 5 жыл бұрын

I did this but Chirripo still fucked up my knees.

@ChaseMountains 5 жыл бұрын

I'm assuming chirripo is a mountain? you want to try out my next strength program before I release it? I need people to road test it. email me chase@basecampfit.com

@insanecrazyshockingbrucele6643 6 жыл бұрын

Cool thanks

@dmicah3960 3 ай бұрын

I slip easily when doing heel strike tho

@tmrwic 3 жыл бұрын

Hi Chase. I've been practising up Mt. Beerburrum. It's been pretty demanding on the thigh muscles but for sure they will develop to be stronger. But it does feel lighter on the knees. Has this technique been around or did you develop it yourself? Keep it up!

@ChaseMountains 3 жыл бұрын

It's something I starting doing after working with one of my early mentors Kennet Waale. You can see me learning this technique for the very first time in this video kzfaq.info/get/bejne/gdSegZejl6upYIU.html

@RichardsonLeAnn 9 жыл бұрын

So, Chase? I'm in my 50s and am getting ready for a short backpacking trip in the Grand Tetons.. so I went for a short six mile hike near where I live at a 8% grade.. and coming down KILLED my calves.. knees were fine but calves were on FIRE.. and I'm having trouble walking today (not kidding).. Will this bent knee technique help with the burning? if now, any ideas? I did walk backwards for a while and got some relief but that's not real safe in the Tetons.. any help you can give is much appreciated.

@ChaseMountains 8 жыл бұрын

+RichardsonLeAnn hey Richard! So this technique is mainly to strength quads and the muscles that stabilize the knees. The calves are usually worked hardest on the uphill, and overuse of calve sis generally to do with not grounding down the heel on the step upward, if you found the trail very steep and had to predominanlty use your toes, this may have caused the calves a lot of stress. Switching back, or zig zagging will decrease the gradient and reduce the calf stress, but at the end of the day working on some strength as a basis for muscular endurance will help. Our base program is a great place to start www.bigmountaintraining.com/collections/programs/products/base-program

@chrisperez3758 2 жыл бұрын

Question, wouldn’t you want to go toe first instead of heel? That way you use the calves as shock absorbers? I’m just curious! Thanks for the video! I’m going to try this next time I’m out on the mountain. Knee almost gave out last time.

@shamsta21 2 жыл бұрын

was thinking exactly the same thing, I thought landing on toes was better

@chrisperez3758 2 жыл бұрын

@@shamsta21 Every video I’ve seen is saying ankle strike. Must be something to it. I’m going to try it next time I’m on a trail! Been having a right knee problem for a bit now. I’ve been watching Knees Over Toes guy and doing his exercises to try and rehab a little.

@ArkOfMystery Жыл бұрын

There would be less shock if you keep your knees somewhat bent down the mountain. Then rolling the foot from heel will even lessen the stress.

@Spacegoat92 4 жыл бұрын

Did you film this at Mt Maroon? Looks familiar...

@ChaseMountains 4 жыл бұрын

Great guess! It's Mt Barney, right next door!

@Spacegoat92 4 жыл бұрын

@@ChaseMountains Nice!! That's on my list, i'm working up to it. I mainly did White Rock near Ipswich and Mount Coot-tha, but the last few months i've been going out of my comfort zone and tackling the bigger ones. I did Maroon cave trail a few weeks ago which was awesome and Mt Greville on the Sunday just gone, and going to The Steamers this weekend. Gonna give the new trekking poles a run haha. Thanks for the reply too man.

@josephsaeteurn9158 6 жыл бұрын

awesome.. i do that too but what if i use a trekking pole?

@ChaseMountains 6 жыл бұрын

Great question, if you want to come down with some speed, essentially you do the same action with your legs and use the poles to occasionally to keep you on track or to slow you down. If there are good strong poles I even use them to push me through the air a little, almost like pole vault haha! I’ll make a video about this soon

@josephsaeteurn9158 6 жыл бұрын

i will try that.. just like skier coming down the slope knee bents. if this work i can beat my personal best descending down mission peak..

@ChaseMountains 6 жыл бұрын

Joseph Saeteurn i’d love to hear back from you when you do! Stay safe though! comment or send me an email chase@basecampfit.com with an update!

@Aswajar 7 жыл бұрын

How would you use this technique coming down slower and what about in the snow?

@ChaseMountains 7 жыл бұрын

Aswajar simply do it slower, our videos on single leg step ups and squats will show you how to build the strength. Coming down in snow... you kick your boot heel in to the snow to make a little step ;)

@Aswajar 7 жыл бұрын

Chase Tucker thank you. Really need to practice the technique.

@DidierMonot 5 жыл бұрын

Umm where’s your 17kg pack and exhaustion from climbing it 15 min before? 🙂

@ChaseMountains 5 жыл бұрын

Didier Monot sorry I left it in the car 🤣 When I made this video I was just on a short hike with my girlfriend and very spontaneously made a video haha

@DidierMonot 5 жыл бұрын

I have a hiking business so I was being sarcastic haha, good on ya for making videos. Yes I agree there is a muscle method to hiking. Walk like a flowing river 😛