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.
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.
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.
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
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!
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.
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
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!
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!
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.
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
Hope you are able to finish your amazing journey! Also, take a look at this video to help with knee pain walking downhill czcams.com/video/TLGgc3NBNjY/video.htmlsi=XAUKFkj4bqAUoWZG
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!
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.
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!!!
You are very welcome! Also, check out this video to help. Strengthen up your quads to make downhill walking easier czcams.com/video/TLGgc3NBNjY/video.html
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.
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!
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.
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.
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
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 czcams.com/video/1QWPtma7KHQ/video.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!
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.
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.
@@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.
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?
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.
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.
You are very welcome, sherry,
happy to help and keep up all the good work!
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.
Excellent, I hope you heal up quickly!
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
Excellent Kevin! Hope you had a great trip
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!
You are very welcome, let me know how the trip goes!
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 !
Very helpful - thank you very much for sharing!
You're very welcome!
Thank you man this is excellent advice!!
Thanks Michael!
Thank you! Trying it on my following hike on Sunday!
You’re welcome Tammy!
Excellent advice and demonstration. Thank you!
Glad it was helpful!
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.
Thanks and good luck 👍🏻
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
You are very welcome, Claire, hope it helps you!
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
Excellent points thanks!
Short and sweet great explanations and advice very good video thank you
You’re very welcome, I hope it helps!
Exactly what I needed! Now I need to learn to use poles properly.
Excellent!
This was great! I’m hiking the Grand Canyon rim to rim next June and look forward to implementing these recommendations now! Thanks!
Glad it was helpful!
Thank you 🙏
You’re welcome 😊
Great, thanks!!!
You're welcome!
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!
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!
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.
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
Hope you are able to finish your amazing journey! Also, take a look at this video to help with knee pain walking downhill czcams.com/video/TLGgc3NBNjY/video.htmlsi=XAUKFkj4bqAUoWZG
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!
You are very welcome, I’m not really into showing my legs, but I felt like it was needed for the video 😎
hello there thank you for this video.
You are very welcome, Angie
That's great to prevent knee injury. Also what exercise should one do to strengthen knees and ligaments thereby prevent knee injury ?
Damn I needed this information last weekend during the Spartan Ultra in Killington
Hey Justin, at least you know now for your next hike!
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.
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!!!
You are very welcome! Also, check out this video to help. Strengthen up your quads to make downhill walking easier
czcams.com/video/TLGgc3NBNjY/video.html
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...
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 ?
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.
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!
@@FrontRowwithEd Thank you again.
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.
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.
Way to be resourceful Yurii!
When I started serious hiking, downhill was torture on my knees. It took me 3 years to condition them. Not a problem since.
Any guides you can share?
@@ec3051 Not really, sorry. Just a lot of hiking.
My knees hurted for almost a whole month after coming down a big hill
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
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 czcams.com/video/1QWPtma7KHQ/video.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!
Pl tell how to prevent excruciating pain in the toes while walking down hill
Keep nails short and tighten your laces! This is what helped me, at least.
Over the past three years my anterior tibialis has cramped terribly. Will this type of workout help that? I'm desperately seeking help.
This video may help czcams.com/video/WvYTXJ9L2pw/video.htmlsi=-LgDtfImgkVLJn-I
I always thought toes first was the right way, that it could help the calf or somethin
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.
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.
@@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.
@@mammasantina1 You are very welcome Amy. Keep it up!
In case of steep rocky treks with lots of rocks and boulders, can one use trekking poles ?
Yes, good idea!
@@FrontRowwithEd thank you!
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?
Hey Amy, probably not, either way your knees may hurt. But, it may make the discomfort more tolerable. Good luck!
Is it better to use one trekking pole or two trekking poles ?
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.
@@FrontRowwithEd thank you. I feel comfortable with one currently
I'm mostly concerned about falling off a cliff. Knee pain can be cured but death cannot
Yes, good point :)
😂