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4 Ways to Reduce Knee Pain and Stress

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    • 4 Ways to Reduce Knee Pain and Stress

      4 Ways to Reduce Knee Pain and Stress
      By Matt Heid

      AMC Outdoors, August 2015



      How many thousands of miles can your knees take? As the years go by and the miles pile up, it’s a question I’ve been thinking about with increasing regularity. Achy knees are one of the most common ailments hikers face, especially as time and adventures wear down these crucial joints.

      To maximize the longevity of your knees—and reduce existing aches, pains, and soreness—a few simple gear changes can make a world of difference.
      First, some quick background. Anytime you walk, your knees compress as your feet strike the ground and your weight settles. The resulting forces are amplified when going downhill, explains Erin Futrell, an orthopedic certified specialist with Joint Ventures Physical Therapy and Fitness in Boston. “People fear walking uphill, but it’s actually more difficult to walk downhill,” she explains. “It puts a lot more force on your knees.”
      Wearing footwear with minimal shock absorption or carrying excess weight on your back (or body) also increases the pressure on your knees. Over time, these factors wear out your knees’ natural shock absorbers, including the meniscus, a specialized layer of cartilage that sits at the top of your shin bones, and the cartilage located at the bottom end of your femur.
      The key to reducing knee pain is to minimize the amount of force they absorb in the first place.
      Solution #1: Use Trekking Poles
      Studies have shown that using trekking poles significantly reduces the amount of compressive force on the knees, especially on downhill sections. (Shock-absorbing poles may help even more, however the trade-off is that they are counterproductive on uphills unless switched to a locked position.) One oft-cited study in the Journal of Sports Sciences found that using poles on a 25-degree downhill grade decreases the compressive force on the knees by 12 to 25 percent. Another study found that poles reduce knee stress on level ground by approximately 5 percent.

      To maximize the benefits of your trekking poles, make sure they are adjusted to the right length. When the pole is planted in front of you, your elbow should form a 90-degree angle. On downhill sections, this means you’ll need to extend the length of your poles accordingly. Also make sure you’re using the wrist straps correctly to transfer weight effectively to your upper body.
      Solution #2: Upgrade Your Insoles
      Your shoes can absorb some of the forces that otherwise would go straight to your knees. Most hiking boots, however, offer far less shock absorption than other athletic footwear, such as running shoes.

      Offset this cushion deficit by upgrading your hiking insoles. “Squishy” insoles work (think Dr. Scholl’s) but only until they become permanently compressed, which can happen relatively quickly on the trails. A better option are designs like those from Superfeet, which position the meaty part of your heel underfoot to provide natural shock absorption; they easily last for years. When shopping for insoles, look for styles that feature stiff arch support and that closely match your foot shape (which varies extravagantly from person to person).

      Solution #3: Carry Less Weight
      Lightening your load benefits more than just your muscles. It also reduces pressure on your knees. Losing several pounds from your pack can be easier than you might think, especially if you focus on cutting weight from your shelter, backpack, or sleep system (sleeping bag and pad). Carrying excess pounds on your body doesn’t help either; consider dropping a few if it’s appropriate.

      Solution #4: Tread Lightly
      Beyond gear solutions, Futrell recommends one other simple technique on the trail. “When you’re hiking, listen to how hard your feet hit the ground,” she says. “Listening to your footsteps can help you recognize when you’re pounding your knees. Try instead to literally tread lightly. This forces you to use your muscles more and reduces the pressure on your knees.”

      The knee is a complex joint and prone to a variety of injuries beyond simple wear and tear, including damage to the many ligaments and tendons that surround the joint. While it’s common to experience sore knees for a day or two immediately after a strenuous hike, long-term pain is a red flag. “If the pain doesn’t go away after two or three days, seek advice from a medical professional,” Futrell advises.

      outdoors.org
      its all good
    • Stronger Knees, Please

      AMC Outdoors, April 2009

      Another glorious hiking season approaches. A time of beautiful trails, mountaintop views, and knees that go crunch. The Northeast’s punishing terrain—up, down, rocks, ouch, repeat—takes its toll on your knees, those most crucial hiking joints. Over time, soreness, stiffness, sprains, and other injuries become increasingly common. Knees are at great risk during the start of hiking season, when crucial stabilizing muscles have gone soft in the wan light of winter. So be aware, and prepare.
      THE BIG PICTURE Multiple leg muscles are involved in stabilizing and supporting the knee, primarily the quadriceps, hamstrings, calves, and hip abductors (outer thigh) and adductors (inner thigh). They are key elements of the greater knee system, which includes the ligaments, tendons, and cartilage in and around the joint itself. “Ligaments are static stabilizers; muscles are more like dynamic stabilizers,” explains Darryl Elliott, an orthopedic specialist with Bay State Physical Therapy in Weymouth, Mass. “They turn on and off depending on the needs of the joint.” If weak muscles fail to meet those needs, the knee is subjected to more pain-inducing, injury-creating stress.
      DON'T STRESS With each thudding step, impact forces travel upward from your feet and through your legs. “Knees will take the brunt of this force,” Elliott notes, “but if you can dissipate these ground forces and take them in through the rest of your body, the stress gets less focused. The goal is [to] not let the stresses go to one joint—usually it comes down to addressing other weaknesses in the body.” Flabby leg muscles are often a prime culprit. To make the biggest difference, focus on two of the most important: quads and hamstrings.
      SUPER QUADS Your quadriceps are crucial for knee support and stability. They straighten the joint, help your kneecap track appropriately, and provide major shock absorption on downhill descents. One of the easiest quad-strengthening exercises, the straight leg raise (pictured above), can be done on your living room floor. Lie on your back and bend the knee of one leg to a 90-degree position with your foot flat on the ground.


      Keep the other leg straight and slowly raise it 6-12 inches off the floor. Hold for 5-10 seconds, slowly lower, and repeat 10 times. Build up to three sets. As your quads strengthen, add a one-pound ankle weight; increase in 1-pound increments up to 5 pounds.
      HAM AND LEGS Hamstrings bend your knees and are used to push against objects with your leg. Along with your quads, they provide critical knee support. Extend your training session by rolling over, lying flat on the floor, and keeping both legs straight. As with the quad exercise above, raise one leg 6-12 inches off the ground, hold for 5-10 seconds, slowly lower, and repeat 10 times; build to three sets and add ankle weights as needed. Keep in mind that your hamstrings work in tandem with your quads. Overstrengthening one can create an injury-provoking muscle imbalance; exercise them both equally.
      IT'S A START Building leg strength will help support the knee and prevent injury, but realize that it’s only one way to reduce knee stress. Consider the following: Trekking poles can lower knee impact forces by as much as 25 percent on downhill grades. A lighter backpack (or lighter, leaner you) reduces knee-crunching weight. Quality footwear and insoles with good cushioning absorb shock before it hits the knee. Build up gradually to this summer’s big hiking adventures. Train by taking shorter, easier hikes and slowly increasing the length and difficulty. Don’t just charge for the summit on the first beautiful day of the season. “Heading out without training?” Elliott laughs. “That’s how people end up in our offices.”


      outdoors.org
      its all good
    • I've seen hikers, and people walking at work or at the mall, stomping their feet as they walk. They must not realize it as they also complain about their feet and knees hurting all of the time.

      Walking with your toes pointing strainght ahead, instead of feet turned inward or outward, could also help.

      I had foot pain some years ago, and asked my sister to watch me walk... every few steps I put the side of my foot down first, then rolled the bottom of my foot onto the ground... something else I have to watch out for.
      --
      "What do you mean its sunrise already ?!", me.
    • Different people have different gaits. I naturally have outward pointing feet and no problems generally. I had knee issues late in my AT hike but am sure my age and PA's rocks were more the issue.
      Weight is definitely a cause. I think the "tread lightly" referred to is a big factor. Many people walk with a parade ground pound of the ground. I grew up with a lot of walking on granite boulders (thankfully rounded not sharp like PA), both at ocean edge and in wooded areas. The ability to sort of "shock absorb" with my whole leg is something I am sure enables me to do long distances at good pace.
      Resident Australian, proving being a grumpy old man is not just an American trait.