View Full Version : Need advice from hikers with knee trouble
This year will be my 4th year hiking the A.T. Last year around the 300 mile part of the trail my knee went bad. I pulled a tenden on the inside and under the knee cap. I call it the down hill tenden. Every time I go out in the cold weather it hurts in the same spot. Doctor said I may have arthritish [sorry about the spelling] I have heard that those straps that go around the knee help. I thank you all for any advice on this. I dont want to miss another thru hiking season.
Red Beard
03-01-2010, 12:00
This year will be my 4th year hiking the A.T. Last year around the 300 mile part of the trail my knee went bad. I pulled a tenden on the inside and under the knee cap. I call it the down hill tenden. Every time I go out in the cold weather it hurts in the same spot. Doctor said I may have arthritish [sorry about the spelling] I have heard that those straps that go around the knee help. I thank you all for any advice on this. I dont want to miss another thru hiking season.
Do you use poles or a staff? I've had knee problems since high school football, and I would not be able to hike at all without my poles. I'd ask a doctor first, but you might also try a knee brace with the hole cut out. These stabilize the knee cap.
I found that I had to wear knee braces the entire trail. Find something that helps your problem and stick with it all of the time. Poles will also help relieve pressure on your knees when going down hill.
max patch
03-01-2010, 12:30
When I had knee problems - hurt to run - I went to a sport doc who gave me a series of exercises to strengthen the muscles around the knee. Worked for me.
Poles do help, that's for sure. If anyone has any suggestions on a good knee brace I'm all ears. I've had a few sports related injuries to my right knee that gives me all kinds of problems. I usually wear one when I run or play any sports but it is rather heavy. Thanks.
I've also had knee problems in the past, and have tried lots of different over the counter neoprene knee braces and knee straps. The doctor and phys therapist told me my problem was mainly due to Illotibial band syndrome. Aggravated by steep downhills on the trail. My knee completely froze up on me after going down the north side of Blood Mountain back in October.
I suggest trying the Cho-Pat dual action knee strap
https://secure.cho-pat.com/products/product.php?product_type=10
I used it last year on section hikes from Springer to Clingmans Dome, and it was by far the best knee brace I've ever hiked with.... gives you full range of knee motion, unimpeded. Never had any more knee problems after using the Cho-Pat.
The illotibial band syndrome really requires one to spend time on stretching and strength exercises for the ITB, calves, quads and hamstrings. That's a whole other subject, I also use a foam roller on the leg/ITB that helps with the problem too.
Snowleopard
03-01-2010, 15:34
Definitely talk to your doctor some more. If the doctor is not a specialist (orthopedist, sports medicine) get a referral. Ask the doctor what you can do to continue hiking.
For some kinds of knee injuries strengthening and stretching exercises help. This is best learned in physical therapy.
Two hiking poles help. I decided years ago that if I wanted to preserve my knees for future hiking I needed to learn to use two poles.
skinny minnie
03-01-2010, 15:53
On the inside and under the knee cap is where I had tendinitis from overuse/abuse. The dual action cho-pat helps a lot. I still had pain with it, but it was more manageable. I also use poles, and after hikes when I have pain I ice and elevate as soon as possible. And I do a lot of strength exercises.
Does it only hurt in cold weather?
I only ask because I just got custom orthotics and the guy who fitted them was really helpful and knowledgeable. Turns out that the way the soles of my feet collapse affects my leg and knee muscles. Something I would have never been able to figure out on my own and this was not something my doctor picked up on either. Anyway. If it's a year round pain and not just a cold weather pain... there are a lot of other areas of the body that have a huge impact on knee issues.
WalkSoftly33
03-01-2010, 17:25
This past summer I switched to hiking in Vibram Five Fingers, if you are unfamiliar they are basically a glove for your foot. Im not saying to switch to these. But reading through this post I thought it would be worth mentioning...
I noticed alot less strain on my knees when going down hill. The reason I think is that there is no heel raise in these shoes. It lets your foot go all the way down to the ground so your body weight is more over your knees and the angle of pressure on them is less. I have tendonitis right below my knees (jumpers knee) from playing sports and they feel alot better in my VFF then in reg shoes.
Try finding a lower profile shoe that does not raise the heel up. And hiking poles really help alot!
I used these poles (http://www.pacerpoles.com/) all the way - Georgia to Maine - and really loved them. The ergonomic handle design allowed me to minimize pressure on the knees during many difficult trail situations. Great for "pushing" uphill as well!
singing wind
03-01-2010, 20:08
Terry7,
I've found using two poles and the Cho-Pat dual action knee braces on the trail supplemented with regular stretching and breaks, yoga - to keep the rest of the body and complementary structures limber, going into low gear on downhills (one small step at at time to help reduce impact), and a good diet help keep me on the trail. Hopefully you can find something that works for you.
And oh, I think there are some older threads on WB that talk about knee issues and other ways of approaching this kind of challenge.
Good luck!
pythonathiker
03-01-2010, 20:23
I agree with everyone else about consulting with a doctor; find a doctor who specializes in sports medicine.
I have a bad left knee (ACL, MCL reconstruction) but I worked with a personal trainer and she helped me strengthen my hips and quads which helped minimize my knee pain.
Also check out http://optimumsportsperformance.com/blog/?p=375.
Thanks for all your help. The cho-pat thing was what I was thinking about getting. I always have my Leki poles with me. See ya all out there.
You may find this information useful:
Hiking with Knee Injuries
http://www.thebackpacker.com/trailtalk/thread/44147.php (http://www.thebackpacker.com/trailtalk/thread/44147.php)
Hiking With Knee Pain – What Has Worked for Me
http://www.the-ultralight-site.com/knee-pain.html (http://www.the-ultralight-site.com/knee-pain.html)
How to Use Hiking Poles
http://www.ehow.com/video_2354883_use-trekking-poles.html (http://www.ehow.com/video_2354883_use-trekking-poles.html)
http://video.google.com/videosearch?hl=en&source=hp&q=how+to+use+hiking+poles&um=1&ie=UTF-8&ei=7CWNS-vcMpKENNqqgW4&sa=X&oi=video_result_group&ct=title&resnum=4&ved=0CB0QqwQwAw# (http://video.google.com/videosearch?hl=en&source=hp&q=how+to+use+hiking+poles&um=1&ie=UTF-8&ei=7CWNS-vcMpKENNqqgW4&sa=X&oi=video_result_group&ct=title&resnum=4&ved=0CB0QqwQwAw)
What Features to Look for in Trekking Poles
http://www.outdoorplaces.com/gear/equipment/trekking_poles/ (http://www.outdoorplaces.com/gear/equipment/trekking_poles/)
Rowdy Yates
03-02-2010, 15:11
I've also had knee problems in the past, and have tried lots of different over the counter neoprene knee braces and knee straps. The doctor and phys therapist told me my problem was mainly due to Illotibial band syndrome. Aggravated by steep downhills on the trail. My knee completely froze up on me after going down the north side of Blood Mountain back in October.
I suggest trying the Cho-Pat dual action knee strap
https://secure.cho-pat.com/products/product.php?product_type=10
I used it last year on section hikes from Springer to Clingmans Dome, and it was by far the best knee brace I've ever hiked with.... gives you full range of knee motion, unimpeded. Never had any more knee problems after using the Cho-Pat.
The illotibial band syndrome really requires one to spend time on stretching and strength exercises for the ITB, calves, quads and hamstrings. That's a whole other subject, I also use a foam roller on the leg/ITB that helps with the problem too.
I second Praha4's suggestion. I have one of these and it works for me.
Surplusman
03-02-2010, 17:05
I've also had knee problems in the past, and have tried lots of different over the counter neoprene knee braces and knee straps. The doctor and phys therapist told me my problem was mainly due to Illotibial band syndrome. Aggravated by steep downhills on the trail. My knee completely froze up on me after going down the north side of Blood Mountain back in October.
I suggest trying the Cho-Pat dual action knee strap
https://secure.cho-pat.com/products/product.php?product_type=10
I used it last year on section hikes from Springer to Clingmans Dome, and it was by far the best knee brace I've ever hiked with.... gives you full range of knee motion, unimpeded. Never had any more knee problems after using the Cho-Pat.
The illotibial band syndrome really requires one to spend time on stretching and strength exercises for the ITB, calves, quads and hamstrings. That's a whole other subject, I also use a foam roller on the leg/ITB that helps with the problem too.
I also use the Cho-Pat dual action knee strap and it's great! Besides, it's easy to put on and take off, and I've found it's not as hot in the summer as a lot of other knee brace.
I just ordered the Cho-pat strap, again thanks for all your info.
Do you use poles or a staff?
Poles help a lot, especially on downhills. But it sounds like you're already using them, so...
I went to a sport doc who gave me a series of exercises to strengthen the muscles around the knee.
Without a doubt the most important thing to do are exercises for the knees. Talk to a specialist about a regimen for your knees.
This past summer I switched to hiking in Vibram Five Fingers,
I recently also tried Vibram Five Fingers for running, and have to agree that my knee strain is way way less than using shoes. You don't have to get those specific shoes though... sprinter's shoes accomplish almost the same thing (prevent you from landing on your heel, making you land on the ball of your foot instead). I would suggest getting a pair of sprinter's flats for general wear, as this will help to slowly strengthen your legs over time.