Walking downhill may seem to be a breeze. Descending will be easier after you crest the hill and can take a break to catch your breath. It takes less energy to go downhill, but you can still get a workout and be healthy.
Adding stress to your joints may cause knee pain in some people. There are things you can do to make your downhill walking more enjoyable and reduce your chances of getting hurt.
Overview
Walking downhill requires more effort from your knees and ankles than walking uphill or on level ground. The harder you hit the ground with each step, the more it hurts your knees.
Walking in a downward direction is a type of exercise that works the muscles by lengthening them and applying a force that slows down the movement. Uphill walking is an example of concentric exercise, which shortens the muscles during contraction. Although it may cause more pain at first, eccentric exercises are beneficial in the long run as they help to build and train muscles.
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Downhill Movement
The muscles that gets a better workout going downhill rather than level walking are the gluteus maximus (your large butt muscle), quadriceps (front of the thigh muscles), soleus (back of the calf), peroneus (outer side of calf), and tibialis anterior (front of shin). If you exercise your leg muscles by walking downhill, you may feel the effects afterwards.
Your body has lower energy demands when going downhill. Downhill running requires less oxygen than running uphill. You burn fewer calories over the same distance. You improve your resting metabolism by doing eccentric exercise.
You burn slightly fewer calories per mile when walking downhill than on flat ground. A 150-pound person would burn 5 calories less per mile.
Benefits
Downhill walking provides balance in the natural environment. When you walk uphill you are working a bit harder then when you are walking on a flat surface. As you walk uphill, you may notice your heart rate increasing and the muscles in your lower body working harder. You will have to put in less effort going downhill.
According to research, downhill walking and other similar endurance exercises have metabolism-improving benefits, such as better lipid metabolism and insulin resistance. It increases your lean body mass, which can mean you burn a few more calories even at rest.
The positive effects of walking downhill have been observed in not only young and healthy individuals, but also older people and those with chronic health problems.
People with cardiac rehab or COPD generally find it easier to walk downhill than either uphill or on a level surface. It can help these people to stay physically fit.
Some people may not feel comfortable walking downhill. People with obesity and/or joint problems, such as knee pain, may find that walking downhill makes their condition worse. Uphill walking may be more beneficial for people with obesity than walking at a faster pace on level ground.
Aches and Pains
The research backs up what people who walk regularly report: that you can end up with achy muscles and soreness the next day. You are most likely to feel this if you aren’t used to walking downhill, such as if your typical workout is on a treadmill that doesn’t have a decline setting (negative incline), or you do most of your walking on level ground. Walking downhill puts more stress on your quads and can cause soreness if you aren’t used to it.
Walkers often report discomfort in their knees when going downhill. Iliotibial band friction syndrome results in pain along the outer leg and knee, especially when walking downhill. This is caused by overusing the affected area.
If you are suffering from knee osteoarthritis or other knee conditions, you may find that walking downhill causes more pain. Chondromalacia patella, also known as runner’s knee, is a condition in which the individual experiences pain beneath the kneecap when walking up or down hills.
Strategies
If you work on improving your walking form, you can walk downhill more safely and avoiding pain or slipping.
- Relax and Flow : Your stride will naturally elongate going downhill. This overstriding is bad on the level, but going downhill it helps to brake you a bit while gravity keeps you moving faster than usual. If you find yourself going too fast, shorten and/or slow down your steps and keep it natural.
- Don’t Lean Back : Leaning back will put you off balance, instead stay upright over your hips and knees or lean very slightly forward.
- Straight Posture or Lean Slightly Forward: Keep your torso upright or lean slightly forward for stability.
- Bend Your Knees : On steeper slopes, keep your knees slightly bent at all times.
- Switchbacking : On very steep slopes or those with a loose surface, take a serpentine path by angling across the slope for a few steps left, then a few steps right. This switchbacking is a common trail design to reduce steepness either uphill or downhill.
- Take Care on Loose Surfaces: Going downhill has a greater risk of slipping on loose gravel or loose dirt. Although you may want to speed through a downhill, you should take caution on natural surfaces.
- Use Trekking Poles: Research confirms that trekking poles can help take some of the impact off as you go downhill, plus give you a little extra stability. You may have to adjust the length when you start the descent to make your poles longer.
- Faster May Be Better for Stability: Oddly enough, going a little faster rather than picking your way down a slope may result in fewer slips. Your balance system will go into gear automatically if you jaunt down a slope, and if you hit a loose rock you are immediately stepping off it and on to the next one. This is the parkour technique. If you take careful steps you are going to have to make sure of stable footing with each step and you are thinking it through rather than using the instinctual balance.
Tips To Help You Hike Down Pain Free
Go to a physical therapist!
If you are having trouble with your knees or if you regularly experience pain after walking down hill or going on a long hike, please see a physical therapist. It is always best to visit a professional who has been studying the complex mechanisms related to movement. Other tips may help a bit, but visiting a professional is the best option.
They can help you find the source of your knee pain and give you exercises to alleviate it. Your knee pain could be caused by an underlying issue or imbalance, and the other tips may not help. It is advisable to consult with a professional if you have this issue on a regular basis.
Wear the right hiking shoes
Choose hiking shoes that will provide good shock absorption. A good hiking shoe can help reduce the impact on your knees when going downhill. The cushions on the inside of your old hiking shoes may be completely worn out, even though they look good from the outside. It’s probably a good idea to get a new pair.
It’s a good idea to buy hiking shoes from an outdoor store so that you can get expert advice. Let them know you’re having issues with your knees and they’ll get you set up with the ideal pair. Additionally, ensure that your shoes are fitting snugly so that you do not move around within them. Ow, and clip your toenails before hiking!
Train your legs and butt
If you strengthen your legs and buttocks, you will put less strain on your knees. The muscles can take on most of the force, which would then save your knees from an excessive strain. Make sure you exercise your large butt muscle, called the gluteus maximus, and the front of your thigh muscles, called the quadriceps, a lot if you do a lot of downhill walking. For example, you can do shoulder bridge lifts, lunges, and squats.
Make sure to exercise your peroneus longus (outer side of calf) and tibialis anterior (front of shin) as well as stretching to properly prepare for descending. If you regularly hike up and down hills, this will also help to train your leg muscles. If you want to avoid getting injured while hiking, make sure to gradually increase the length of your hikes, rather than going on long hikes after a period of not hiking at all.
Train your mobility, flexibility and balance
Training your muscles for strength is not the only good idea–you should also train your general mobility, flexibility, and balance. You will become more confident in your abilities to hike up and down mountains by training your body and learning its limits. There are many different exercises and courses that can help you become fit.
Flexibility is a measure of how easily a muscle can be stretched or lengthened, with or without engagement. Static stretches using body weight, limb support, or props help improve muscular flexibility.
Whereas stability is related to the muscles and their ability to keep the joints in place, mobility is related to the joints and their ability to move actively through their full range of motion. Lifting your leg up to a 90-degree angle and then back down again. That’s active mobility.
Start slowly with smaller hikes
You should start with an easy hike before you attempt a longer and more difficult one. Get your muscles ready for hiking up and down hills again. Doing too much too fast is a sure way to get injured.
Make sure to ease into hiking. It’s better to take it slow, even if it can be annoying.
Wear a hiking knee brace / sleeve
A good knee brace or sleeve can provide extra support if your knees feel sore. Be sure to get a knee brace or sleeve designed for hiking! You should bring a problem with you even if you don’t have one. If your knee starts feeling strained, put this on immediately.
Don’t pack too much
If you want to make your hike easier on your knees, carry a lighter backpack. Basically, if you weigh less, your legs don’t have to work as hard. Bring only what you need and leave the heavy gear at home if you don’t need it. You can lighten your load on a multi-day hike by choosing lightweight gear.
The same goes for your body weight of course. If you are carrying extra weight, it puts additional strain on your knees. So maybe lay off that cake for now. If you’re not one of the lucky few people who can eat anything and remain slim,
Rest before heading down, during the descent and after your hike
Hiking up a mountain is a difficult workout for your body. When you’re at the top of your game, you’re probably really tired and you might already have some muscle ache from all the strain you’ve put your body through. It can be dangerous to descend when you are very tired because you are likely to lack the focus and strength needed to maintain your balance.
It’s important to take a break before continuing on. After you finish your meal, spend some more time admiring the view, but make sure to stay bundled up. You might want to stop for short breaks on your way down, to give your muscles some time to recover. Once you’re finally down, take it easy. It is suggested that you take a day of rest after a difficult hike to help your body recover. Resting is important!
Hike down focussed, slowly and with small steps
Hiking down needs focus. It’s usually best to do it slowly and methodically. Walk as if you’re stepping on soft, fluffy clouds. Don’t just clomp down your feet wherever. Keep track of your steps and be aware of where you are putting your feet. It is important to frequently check your surroundings to avoid any sudden surprises.
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