How to prevent knee pain while walking

Unlike many other sports, walking on less steep routes puts strain on the knees. While going up is not usually a problem, going down is more of a challenge for the joints. The reason for this is the point load of our body weight on the knees and the effort of the muscles to brake the body while going down. The steeper and bumpier the road, the more effort is required.

Basically, it’s important to warm up the muscles before walking and choose a route that suits your ability and endurance. Overdoing yourself can be dangerous in the mountains. It is better to start with easy walks, especially at the beginning of the hiking season.

4 tips against knee pain

1 tip: squats

Squatting and deep squatting cause tendon fibers to stretch, and excessive tension is not immediately responded to with an inflammatory response. Regular repetition of this exercise also strengthens your muscles.

Tip 2: ride a bike

Untrained muscles are often the cause of knee problems. Cycling can prevent these problems, as the knee muscles are trained without high pressure. Anyone who is on the road often by bike can also improve their situation this way.

Tip #3: Use walking sticks

Walking poles optimize the position of the upper body during walking and can prevent or reduce pain by relaxing the knees on longer ascents. They also provide safer progress.

Tip #4: Good walking shoes

You should also look out for well-padded walking shoes of the right size. Without proper footsteps, you walk unsteadily and blisters may form on your feet. It’s best to seek professional advice when purchasing hiking boots and break them up before your first mountain tour. This makes hiking a pleasure.