Hiking Knee Injury

Hiking Knee Injury
Knee injuries can keep you away from your favorite hiking trail. Make a plan to prevent knee injuries and rehabilitate chronic problems to stay pain-free this hiking season.

Acute Injuries

An acute knee injury results from a single, traumatic incident. For example, an unexpected sideways slip dislocates your patella. Depending on the severity of the injury, you may need to seek medical treatment.

Overuse Injuries

Overuse injuries develop over time. Common overuse injuries of the knee include illiotibial band syndrome, patellar tendonitis and bursitis.

Acute Injury Prevention

Prevent acute knee injuries by hiking with trekking poles that help you balance and support your joints. Don't hike when you're too tired. Fatigue hinders proprioception, which you need to protect your joints as you travel on uneven surfaces.

Chronic Injury Prevention

Build your hiking fitness to give your muscles time to strengthen and knees time to adapt to the impact of hiking. Strong muscles support your joints to help prevent injuries.

Recovery

It's important to rest your knees if you experience pain on your hikes. Ice and anti-inflammatories help control pain and swelling. After swelling and pain subside, add strength training to your routine, such as lunges and squats.

Article Written By Kathrine Cole

Kathrine Cole is a professional outdoor educator. She teaches rock climbing, backpacking, cycling, and bike maintenance classes. She is a graduate of the National Outdoor Leadership School, a Wilderness First Responder, and a Leave No Trace Trainer.

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