Many trekkers find that perhaps the toughest portion of an mountain trek isn't the difficult upward climb, but the long steep, unending descent. Trails in Himachal Pradesh, Ladakh, and Uttarakhand frequently involve long descents over rough uneven terrain. If not properly prepared and mastered these downhills can put an immense strain on knees making a trek to a painful and uncomfortable experience.
In the TrekUp India We have noticed knee pain slowing down, or even stop treks for those who are otherwise fit. The positive side is that knee pain on downhills is generally prevented. With the proper training, equipment and the right movement technique Trekkers can secure their knees, and enjoy ascends and downs with equal ease.
Why Downhill Trekking Is Hard on the Knees
Increased Impact Forces
The descent of a hill puts more than three times the entire body's weight on your knee joint with each step. Repetition of impact during long inclines can significantly increase the stress on your knee joint.
Eccentric Muscle Load
When you descend, your quadriceps are working in an eccentric way to regulate movements. The constant braking force puts an unending tension upon the joint of knee as well as the surrounding tissues.
Uneven Terrain
Loose gravel, wet stones and uneven steps create uncomfortable foot positions, which increase the strain on ligaments and tendons.
Fatigue Factor
As muscles get older and weaken, shock absorption decreases which makes joints more susceptible to injury and pain, especially towards the end of the day.
Preparing Your Knees Before the Trek
Strengthen Supporting Muscles
Strong muscles absorb impacts and help protect joints.
