Knee braces

[VictoriaM]

I went out on a 4 mile hike today, in much more rugged terain than I'm used to. I learned that I'll need poles, that low-top hiking shoes will not work for me, and that I probably need a knee brace for the long haul next year. I injured the knee cap on my left knee as a teen (it was slightly lifted and probably tore something vital, bacuse it's never been the same since...and I was not allowed medical treatment for it at the time). When hiking today my knee was getting a bit sore.

Does anyone here use a brace when hiking? Can anyone recommend a brand?

[Alligator]

I use two. Just the usual ones from the drug store. I had one with metal supports in it, but found the generic ones to work just fine for me.

If you can, get it checked by a sports doctor or physical therapist. My PT recommended adding some foam to my brace. She also showed me exercises to handle my specific knee problem.

I ran into two people at the same shelter using knee bands. I talked a bit with them, and they sounded like they had the same problem I do ITB syndrome (ilio tilio bandio somesuch I always forget exactly). One person felt they helped, one person did not see any difference. Just some extra info with that.

[icemanat95]

I use two. Just the usual ones from the drug store. I had one with metal supports in it, but found the generic ones to work just fine for me.

If you can, get it checked by a sports doctor or physical therapist. My PT recommended adding some foam to my brace. She also showed me exercises to handle my specific knee problem.

I ran into two people at the same shelter using knee bands. I talked a bit with them, and they sounded like they had the same problem I do ITB syndrome (ilio tilio bandio somesuch I always forget exactly). One person felt they helped, one person did not see any difference. Just some extra info with that.


The thing that helps ITBS the most is stretching the Glutes, Hamstrings, The ITB itself and the calves. Lengthening all that muscle and stuff in the backs of your legs helps tremendously.

Avoid dependency on knee braces. They can actually weaken everything over the long haul. Wear them when things are getting iffy, but when the pain is relieved and things are functioning well again, take them off and go without them, even for part of the day on less challenging terrain.

I second the sports medicine recommendation.

[map man]

A lot of long distance hikers swear by Cho-Pat knee straps. I'm going to give them a try on a week-long hike I'm starting in a few days. Both knees gave me trouble on a two week hike earlier this year. You can find Cho-Pat items at a lot of different places -- just google "Cho-Pat."

[strebor]

I have had 2 knee surgeries on my right knee. And, I will get some pain when hiking or running. I use a neoprene knee brace which works for me. It supports my knee great. And it also dries out fast.

[MedicineMan]

and find out if anything is torn or worn...he will usually promise that surgery is the answer....dont do it yet....next step is a sports medicine physician who can give you more options and answers since he/she is not nec. prone to surgery as a solution..and most often will point you to a good PT for more help...I've seen people who were told they would never walk again hike again! but you must find out first what damage was done years ago

[blackbishop351]

I've had bad knees and ankles for a long time. I had to quit running because of my knees. I can't do any winter sports either. But. That being said, I haven't had any problems while hiking. Then again, my longest trip so far has been about a week.

Poles are definitely a good way to go. Once you learn how to use them, they'll take some of the weight off your feet, your ankles, and your knees. They also give you a lot more stability in rough terrain.

Like I said, I have pretty weak ankles, too. I've found that low-top shoes actually work BETTER for this problem. Even with high-tops, you can still roll your ankle. But with the lighter weight and increased flexibility of the low-tops, you can recover from a roll a lot quicker and easier. If you roll in a high boot, you're pretty much committed. I do wear high boots in the winter, though, for the insulation value.

Just my .02 :D

[Frolicking Dinosaurs]

Go to the doc and find out what the problem is. This will let you know if a knee brace will help or hinder you. PT may really help your problem making the changes unnecessary.

Four miles is a long way for a training hike in rugged terrain. Before you give up on low shoes, try starting out with one to two miles on unpaved trails and increasing about 1/4th mile a day. Get off the trail to simulate the more rugged terrain if necessary.

If you still have problems, you may need to switch to something with a more stable platform and more ankle support. I had to a couple of years ago after an accident damaged some muscles and found Hi-Tec Sierra V-Lite Fastpack (http://www.hi-tec.com/category.php?styleId=1768&colourId=4720). This boot is only 4 ozs heavier than my trail runners. I also use Superfeet insoles - the green ones for hiking. They make a world of difference.

[TDale]

Another vote for seeing some knee specialist first. There are many kinds of knee problems and many non-surgical solutions. Braces come in specific-remedy styles and you need the right one for your problem.

[VictoriaM]

Thanks for all the good advice. Unfortunately we don't have insurance, so going to a doctor is out. I'll look into the knee braces and straps, though. I'm sure I can pick up a couple of kinds so I can figure out what works. Thank again!

[Blue Jay]

The thing that helps ITBS the most is stretching the Glutes, Hamstrings, The ITB itself and the calves. Lengthening all that muscle and stuff in the backs of your legs helps tremendously.

Avoid dependency on knee braces. They can actually weaken everything over the long haul. Wear them when things are getting iffy, but when the pain is relieved and things are functioning well again, take them off and go without them, even for part of the day on less challenging terrain.

I second the sports medicine recommendation.

This is exactly correct and stated much better than if I had posted it.

[Frolicking Dinosaurs]

Victoria, you might try doing the exercises here (http://holisticonline.com/Remedies/Arthritis/arth_hip-and-leg-exercises.htm) & here. (http://holisticonline.com/Remedies/Arthritis/arth_ankle-and-feet-exercises.htm) Many knee problems are caused by lack of flexibility, imbalances that happen when one muscle group is stronger than other muscle groups and muscles that are too weak to hold the knees and ankles in proper alignment.