How To Prevent “Trekker’s Knee”?

You have seen the pictures of the Himalayas, they are really beautiful with snow on top and the sun going down. The travel books won’t show you something very important: the big stone steps that you have to walk down and how to prevent trekker’s knee. People say that if you go up the mountain you also have to come down and if your knees are not strong enough for this, the beautiful views can hurt a lot. The mountains can be very painful to walk due to trekker’s knee if you are not ready for all the steps.

What’s The Secret To Prevent Trekker’s Knee?

People usually spend a lot of time getting ready to climb up hills but the truth is going down the hill tires you the most. When you are walking downhill, the muscles in your body have to work like brakes to slow down your body weight. The climbing muscles like the quads and glutes are really important because they act like brakes. If those muscles are not strong, the knee joints have to deal with all the pressure from walking.

The good news is that you do not need a gym to fix this but you just need to teach your legs how to slow down. Your legs just need to learn how to move and slow down which will make a big difference to prevent trekker’s knee.

Which Exercises To Prepare?

Imagine you get to the top of Everest Base Camp and you are actually happy to walk back down. Your legs do not feel weak you do not get pain in your knees. You do not have to walk at the back of the group. If you do some exercises at home you can go to trekking feeling strong and ready for the trail.

The “Slow” Step-Down: Stand on the step of a stair and slowly lower one of your feet to touch the floor slowly. This is like the “braking” move you will use when you are on a trail which helps you get ready.

The Wall Sit: You do it by leaning against a wall and sliding down until your knees are bent at an angle. Just hold this position until your legs start to feel really tired. The Wall Sit helps you build endurance in your legs. This is really important for those hiking days that can last for 6 hours.

Trekking Poles: The trekking poles can help take a lot of weight off your knees up to 25 percent. Think of it as having two legs when you are walking.

Start Your Prep Today!

Don’t wait until you’re halfway down a mountain to realize your knees are unhappy. Start these simple exercises 8 weeks before you fly out. We want you focusing on the views, not your joints. Check out Navigate Outdoor for more tips and also for the best trekking experience in Nepal.