View Full Version : Knee discomfort following rugged section
Buffalo Skipper
10-04-2012, 08:40
I just finished a 60 mile section from Clingman's Dome south to NOC. In the past, I have never had a problem with any knee pain/discomfort with downhill sections. However about halfway through this trip, I began experiencing some discomfort in my knees. It is directly behind the knee cap, and does not occur when I step down (on impact), but instead is felt after the step, as the knee is being bent (descending). Oddly, this is only on steep uneven downhills. Anytime I as able to stretch out my leg and take a long, regular strides (even during steep descents), it faded away and after a dozen of these long steps was gone.
Not having ever had any knee problems, I was hoping others here could share any related experience. Thanks.
ive experienced something like this on 2 recent trips. i'm about ready to blame it on my new trail runners. the location of my pain is more to the outside of the knee than behind the knee cap, but it happens as the knee flexes to swing back behind my body on a downhill. truly flat ground doesnt bother me (as in, not on a trail flat, pavement essentially) and uphill is absolutely painless. my prevailing half baked self assessment is IT band strain caused by the new trail runners.
"Hiker's Knee", pretty common, there are several threads here about it. I had problems with it, but knee bands have done the trick. Elastic-type braces don't help, but firm bands around the knee at the bottom of the knee cap stabilize the knee and prevent the stress that causes the pain.
what you experienced is very common with many hikers... "runner's knee", "hiker's knee", there's many names for it.... exercises to strengthen the quads and hamstrings will help you in the future. After trying many different neoprene type knee braces and wraps which didn't help, and some even made knee pain worse, I started using the Cho-pat dual action knee strap 3 years ago, and have never had knee pain since. Check it out.
http://www.cho-pat.com/products/dualactionkneestrap.php
my knees were not a problem on my recent LT hike, using the Cho-pat.... my problem on the LT was anterior tibialis tendonitis, brought on by running downhills and jumping off the starting line with too many miles/day...(a common problem I have on hikes)...and I'm finally getting 90% over after 2 weeks of rest/ice/NSAIDs, and some Phys therapy.
Llama Legs
10-04-2012, 10:15
Extend your trekking poles a bit to give you more assist on the downs and take your time. That's helped my wife a bunch.
Pedaling Fool
10-04-2012, 10:51
You're getting old, that's just part of the deal. Good news is, you can fight it with various exercises. One of the best is weightlifting, because you can exercise all muscels and connective tissue, unlike what happens with hiking. Sorry, but you can't just do one activity and maintain health into your later years. The body, when doing one exercise, such as walking, works some parts of the leg really well, but not other parts, so over time an imbalance occurs.
Here are some ideas to get started http://www.topendsports.com/fitness/technique-squat.htm
Buffalo Skipper
10-05-2012, 08:56
Thanks everyone. I knew this was a common occurance, but never having experienced it for myself, I had no frame of reference. Yeah, I know I am getting old, but I am one of those who will go down fighting. Now that I know what I am dealing with, I can take corrective actions. I appreciate the tips on where to look for solutions.
All good suggestions.... Also, if you are not using trekking poles, they normally make a huge difference.
Buffalo Skipper
10-05-2012, 13:11
All good suggestions.... Also, if you are not using trekking poles, they normally make a huge difference.
I love my trekking poles, and I use them very effectively. In fact, I really feel they saved me on my downhills this trip.
Here is a picture of the whole gang at Spence Field Shelter, all of us with trekking poles.
17659
jimmyjam
10-05-2012, 16:09
I had the same problem a couple of years ago. My doctor said I had patellofemoral pain syndrone- runner's knee. He gave me a couple of pages showing nine differrent exercises for me to do to strengthen my knees and the muscles around them. With that and lighting what I carry I rarely have any problems. Usually only time my knees bother me now is when I go shopping with the wife and end up standing on concrete for hours. Google it and you will find some excercises to help or better, see your doctor first.
Blissful
10-05-2012, 16:59
Welcome to the Achy knee club.
That stretch was really rough on my knees on the downhills...coming down into Fontana was the only time I ever had knee pain in 850 miles of hiking.
Wise Old Owl
10-06-2012, 07:49
Good posts - If it pain in the burses besides the patella doesn't go down with icing over the next couple of days... there's no harm in establishing a relationship with a specialist in Orthopaedic Medicine and a Physical Therapist-I now have both.
They start with shots of their choosing and over time .... we will welcome you to the Meniscus club.