Downhill Technique & Tips to Save Your Ankles! 🏔️
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- čas přidán 29. 06. 2024
- Do your knees and ankles give you pain when going downhill? I'm sharing with you my downhill technique to save your knees and ankles from all that pain! I also go over a simple and effective ankle mobility technique to prevent sprained ankles, rolled ankles or worse! Get those ankles mountain proof!
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HERE IT IS: Ankle Mobility Video: bit.ly/mtn-proof-ankles
I was trying to explain to my mate this squat-jog descent I was doing down the mountain, and I’m so glad to see it’s an actual thing haha. No prizes for best facial expressions going down the mountain, but got down with no sore knees 👍
Same here. I dont squat but put my body weight on hills instead of toes and it helps.
Love it! When I was hiking a lot, I somewhen adopted this tecnique by myself. It served me very well since. I believe the main problem for most people with this technique is, that you need stron quads to do thi for more than 1 minute.
Thank you, I'll check all your videos. This really helps!
Thank you so much for these tips. I’m gonna do these mobility exercises.
Great video, as always! Exactly what I need now
love this video. Thanks for this tips!
Excellent video thanks for the tips !
Dude, huge thank you for this video, seriously!!
I just did The Steamers on Sunday and, yes i looked like a complete knob coming down some of the hilly parts, but far out it made a difference! Combined with your trekking pole video and my first time using my new Costco (LoL) trekking poles, the leg pain i usually have after a big hike like that was negligible! After using your technique ONCE it made such a huge difference! I only wish i knew about that sooner! I would have saved myself a lot of pain haha.
I've shared this video on the hiking group i'm in on Facebook as well! Thanks again man!
Thanks for the tips 🙏
Thanks Chase! Really appreciate it.
Brilliant thanks for the information!
Great work sir keep it up Awsome work
The advice you give regarding moving quickly down it is great and I do that when ever I can. In the White Mountains of New Hampshire in the U.S. we have to deal with a lot of rock hopping and bouldering where you there is a foot, 30 centimeter, drop. How do you suggest I descend safely yet not hurting my knees?
This makes so much sense, years ago i've watched a doc about (joint bending/ tendon stretching) martial art, where the sensei (70+ years) had the mobility of 8 year old. He explained that the tendons shrink and get dry with age (collagen deficiency), and thats the main reason why you get prone to injuries as you get older, the key is to stretch em beyond rupture point and retain that mobillity. That way even in unexpected move you'll never bring your old ''crunchy'' tendons close to that rupture/injury point. Good stuff. U've got yourself a new subscriber, keep up the awesome work bro! Greetings from croatia! :)
I've been hike/running for many years now. I recently started staying lower when running downhill. I saw a major difference and I don't get trashed quads on my longer runs. However as mentioned in the comments here, most of the coaches say land with the forefoot.
Thanks, very useful!
Great tips, I've been a lot of times on that position running in the mountains and thinking "please don't sprain the ankle, I've seen anyone in the last 5 hours and there is no cell phone network" :(
yeah when you're alone it and you realise how vulnerable you are it really gets pretty scary!
so with this downhill technic you gotta heel strike first? wouldn't that be bad for your knees? I've read that heel striking puts pressure on knees so I have been trying to avoid that while going downhill.
A lot of people actually recommend not heal striking and striking with the forefoot or midfoot instead when going downhill. Thoughts?
You are doing a great job sir climbing mountains 🏔 is an awesome thing sir hats off to you this was what I was finding awesome job sir keep making such kind of great videos on sessions of climbing
thanks, I'll try this out slowly. finally returned to hiking and downhill definitely feels harder after the injuries. can't get injured again
Chase, love your videos. I hike in the Franklin Mountains in El Paso Texas and in new mexico, the Oregon mountains and other mountain ranges, and the downhills are the ones that challenge me the most because it is mostly rock, boulders, and scree. I tried the downhill technique a couple of times and have almost fallen backwards which tells me I need to figure out how to redistribute my weight, but wonder if you have any recommendations on how best to manage this kind of terrain. I'm a low to medium intermediate hiker, not really interested in being a mountaineer or rock climber, but I do need to feel safer and more competent on the trails. I'm also 77 years old, still in great shape, and certainly don't want to be landing on rocks to break something! Thank you so much for all the information you've provided. I'm learning so much and definitely benefiting from the exercises.
Hats off to you, Sir. Amazed that you are still very active at your age.
Heel strike first. Wow. When I was in my 20-30, yes. Now in my 50's I use forefoot instead. Mimicking tiger 😃 Reduce alot impact to my old knees. The speed gained is pretty similar once your muscles used to it.
Excellent tips! Downhill is so hard
In almost anything to do with movement, a tight and engaged core, a good athletic position (bent knees, knees over ankles if possible, elbows bent and hands a bit forward) and, as you say, using the muscles, not the joints to absorb the shock, works really well. I've turned my ankle so many times, on almost every long hike I do, but years of yoga, I think it must be - maybe also some natural flexibility - have prevented me from spraining an ankle except once when I was 10 (now 65). When it rolls, I just go with it and kind of collapse my body downward onto the other foot - hard to describe, as it's instinctive . That takes the pressure off the rolling ankle and seems to do the trick. I still love coming downhill, although no longer as fast as you do, but with pace. Same with walking on talus. It's a concentration, focus, mindfulness game. The body is a terrific machine made to handle such terrain. Don't look at the half-mile of talus ahead, just the rock right under your foot.
Thanks!
Would you please make a video on how to improve your endurance?! I wanna ask also about the recovery time. Often when I go hiking, my heart rate stay high for a long time, sometimes up to the next day. It even wakes me up at night (true story). Is this normal?
Thanks a lot for tips :)
No worries Tomasz! Thanks for your comment
Great video Chase and excellent tips. But the knee is a really important gait shock absorber not just a stabilizing joint.
A GREAT addition while descending is the big arm flap while going over larger drops. Through the arms up coming off the top of the drop, improves balance here and then drop the arms as your fore foot impacts the low ground. A great "big talus hop move." Effectively, that disperses the impact over a longer period, softer landing, a great compliment to your, always bent knees steps, it also reduces and disperses impact forces. At 50 I'll do anything to protect my knees! Skillful use of trekking poles sure helps too! All this protects ankles too. A last desperate move for me, if safely possible, when I do roll an ankle I instantly take the weight off it and collapse until I can catch myself with hands, poles and or the other foot! Nothing worse than a long hike out on a very sore ankle. . . I'm going to do your mobility stretches! Thanks!
Thanks a LOT🌹
Thanks for the tips! I just did my first summit in like 5 years the other day, after also being the heaviest I've ever been. I went with someone more advanced so I had to keep up with them a lot. On the descent I was bit worried about my ankles as well but I naturally got into a low position and half ran down the mountain to keep up with the advanced person. All good except that my glutes and my calves are still sore three days later haha and also time to upgrade to proper hiking shoes as well I was just using runners.
Good on you for getting back out there after a big break. Welcome back!
@@ChaseMountains Thanks I moved back to the mountains so super pumped. Just did another one the other day with proper hiking shoes and I'm back in the game! Not as much pain after this hike. Got another more difficult one lined up next week.
Thank you so much for these videos and tips! I was curious about the downhill technique where you said to put your heel hitting the ground first. Would it be better to have your toe go first to absorb the shock a little more? I have dislocated my left knee (not related to hiking) in the past and want to make sure all my trips down are going to keep feeling good. Thanks again man!
Thank you!
You are quite welcome! Let me know how the training goes!
Thank you so much for these helpful tips!!
This is a great video with excellent tips and information!! As a lifelong swimmer, I have been blessed with extremely flexible ankles. This has saved me, with ankle roll over events on trail, more times than I can count.
As a swimmer did you have any joint durability issues? I'm also a lifelong swimmer and as soon as I got into running and backpacking I busted my ankle 😬
@@matthewwoods339 oh no, that’s a bummer. No, I have had really good luck with my ankle durability.
It's hard to roll an ankle barefoot so the switch to barefoot style shoes/boots have made sprains a thing of the past. Now I just have to deal with the downsides of barefoot boots like cold, lack of grip, can't use crampons etc.
You’re really funny! Thanks for the video!
Enjoying the mobility exer. Did your full ankle video and did feel like I had NEW feet! Thx. Question-Ive sprained my left ankle10x and 1 dr. Told me I needed surgery and another said no way! Is mobility also a way to strengthen? They have given me no therapy or advice. Thank you.
Good bro
Your my favourite channel
Naww. 😍 Thanks!!
Coming down the hike, what if the trail has wider and steeper steps how would you use that coming down technique?
if it was steps i'd just go straight down, but thats me. but in the situation where i was filming the video you can see there is no trail, its just wide open alpine grass everywhere so i was going diagonally down in large zig zags as to take the edge off some of the steepness.
Mobility of the ankles is important to avoid sprains, but I am not sure I agree with your downhill technique. I only do the heal breaking when there is snow to absorb the shock. Also, using the heals loses the foot-ankle to help absorb shock and sends it all up to the knee and hips. I agree with flexing the knees, but I currently absorb speed by taking more steps and avoid falling by keeping the nose in front of the toes. That being said, each terrain and level of energy requires adjustments and I am always open to new ideas to change things up and rotate in different styles for the long downhills which tyre me out :-)
Interesting, thanks for your comment and contributing to the conversation. I'd like to try and replicate what you are describing here, and as you said it's different based on the terrain Sonora likely I do what you are describing already. Yeah certainly the arch of the foot is a natural shock absorber, but only if you're wearing minimal shoes and have been doing so for some time. Most shoes are so oversupportive that they don't allow the arches to do their job.
@@ChaseMountains It is hard to describe in a comment, but I meant the ankle and foot, not just the foot...to help with absorption (15-20%). Striking heal first would cause more of the shock to go up the leg and it seems that it would increase the risk of slipping on rocks. Maybe the video is misleading because of the angle, but it seemed that your center of mass was weighted towards the back. I'm not trying to be critical... just trying to figure out techniques to improve my downhills since they do me in more than the uphills from my long-term, bio-mechanic faults and weaknesses. The biggest help I have found so far is the quick steps and short stride to avoid braking and go with the flow.
I enjoyed the video, and took a lot away from it. I had a question though, wouldn't landing on the ball of the foot lead to shin splints and further joint problems?
Chuck Adams did I day ball? Fuck I hope not, what I mean is to land heel strike first. Either way would result in shin splits for a number of reasons, however if your muscles are strong and supple, you’re much less likely to experience shin splits or any other injury. Check out the next video and the ankle proof mountains free program :)
I notice that I'll roll my ankle often at the end of the day or mid day if I've worked hard. I get sloppy in my foot placement, and the thing that helps more than anything is to eat something. I always notice it's happening when my body isn't getting enough fuel.
What if I need to go downhill while the surface is sandy? Do you have any tips?
Totally unrelated to your video... I have size 3 feet. Do you know of any shops that sell technical boots for midget feet. I went on my first long hike in my usual boots. Turns out they’re really painful once you start doing a proper distance. Happy for anyone else to wade in too. Thanks
Any action cam
❤
The greater the thickness of your footwear the greater the potential ankle sprain role angle which makes heel strike dangerous.
What’s the best way to use trekking poles going downhill?
I cover that in this video czcams.com/video/-q9z_H5quZ8/video.html
which lowe alpine bag do you have and size?
this one! I guess its regular or large size? czcams.com/video/S_ArYRl_9gY/video.html
Hi Chase
I got a Question (probably a stupid one because I'm new to hiking)
Why didn't you use trekking poles here? Is it just to demonstrate how to decend safely without poles being there to create confusion?
Or is it actually just betterr to descend without poles?
Thanks for the helpful vid 👍🙂
Yeah I chose not to use them for the video because it's about using the technique outside of poles but in general poles will help a lot going downhill as well
@@ChaseMountains aah I understand. Thanks for the answer :)
I went on my first mountain climb this sunday, and on the descent I used these techniques without even realising it. Injured my knees a while back so I took great care to look after them. Quads are on fire though 😄
You still look cool!🙂
I like the downhill technique, not that fast though
My knees make crunching sounds every step I make down- or uphill, or upstairs/downstairs. I can't take it no more. I'd love to go to the mountains again but I'm scared of the pain.
I guess it was the jogging, downhill, in boots, with a rucksack and rifle hat gave them the rest.
My wife says, just eliminate ALL the sugar and carbohydrates and your knees will be good again. I wish I could beliebve in that.
It’s not quite that simple, but there’s a lot of truth in what she’s saying, inflammation is the cause of many many problems and carbs and sugar are huge causes of inflammation. Also probably swap boots for trail runners and lighten your pack as much as possible etc.
I have knee issues too and going really light, less carbs sugar etc and tricks like these from chase have changed everything
Lol that is exactly what I think when going downhill
I just watched a video by YouTub'er "Sikana English", that is directly contradictory in regard to footstrike. He says "land on forefoot". This is confusing for me, my downhill knee pain is significant. Please watch his video and comment.
Link me the video here please I'll check it out.
I have parkinson's disease and love to hike. None of my friends who hike are willing to hike with me, So I have to hike alone. any tips for making it easier? I always have my poles with me just in-case. Any instagram page?
Hey Stu, so glad that your getting out hiking with Parkinson’s - there are a heap of videos on this channel about making hiking easier, I find that the poles make hiking way easier for me, but with your condition I can understand that the poles could be annoying sometimes. Training always makes hiking easier, might help with PD as well! Yes I have Instagram, please get in Touch! @chase_mountains
Also see if there are any meetup groups in your area that enjoy slow hiking
@@ChaseMountains Thanks Been looking at them. Will continue.
I carry a gps communicator just in case. Worth it
Go on hiking, or any kind of physical activities, that would strenghten your muscles and lessen the neurological impairment, not to mention your mood !
I genuinely do not understand why you have to come down at speed ?
Yeah that was a oversight on my behalf, that's just how I do it. I feel really stupid doing this slowly, I have a video coming out about knees in particular in the next few weeks where I demonstrate it again but slowly :)
It took me long enough to hike up there and I wanna go home
To injure your ankle in the outdoors it's because inappropriate footwear (sneakers and this blue slippers in video). In mountaineering school first what you learn how to save ankles wearing real boots (supportive technical hiking shoes above ankles), especially if you're alone in wilderness. Years of hiking prove me that security is over light footwear. In Europe we have brands with hybrid shoes from both of two worlds - light and extremely durable/high/ankle supportive shoes. So, safety above all other.
roll your ankles? they are ball joints they roll on purpose
or just wear proper boots.