How to Protect your Knees While Hiking

Knee pain while hiking is real. Learn how to safely protect your knees while hiking downhill or uphill. Discover the best gear for protecting your knees on the trail and how to support healthy & strong knees off the trail.


Hiking is an incredible way to boost your mood, spend time outdoors, and challenge yourself both physically and mentally. As many hikers already know, it can also take a toll on your body — specifically, your knees. If you’ve ever been on a long (or short!) hike, you know those nagging aches and pains can ruin your day. The good news is that hiking doesn’t have to hurt. Knowing how to take care of and protect your knees while hiking can help keep you healthy, happy, and pain-free when you’re out bagging peaks both big and small.

In this blog post we share our top tips for protecting your knees while hiking.

Why Do Your Knees Hurt While Hiking?

Even the strongest and most experienced hikers can suffer from knee pain. No matter who you are, these joints are more likely to be at risk of injury simply because they carry nearly all of your body weight when you walk. Depending on your gait (which is specific to you) and the terrain you’re walking on, the kind of knee pain you experience and how best to treat it can vary. Of course, if you think you may have a serious injury, consult a physician for medical advice.

However, there are plenty of simple ways to care for your knee joints that begin from the ground up.

Knee pain while hiking is real. Learn how to safely protect your knees while hiking downhill or uphill. Discover the best gear for protecting your knees on the trail and how to support healthy & strong knees off the trail.

How to Safely Hike Uphill

The type of terrain you are walking on can determine the physics of everything from proper foot placement to form and especially where, and how, your body bears weight. In general, most of us rely on the muscles on the front of our body (think: quadriceps and hip flexors) to walk uphill instead of the hamstrings and calves to propel us forward against gravity. This is simply because those muscles are weaker thanks to the excessive amount of sitting we do on a daily basis. As a result, we overuse our quadriceps, and the knee tracks too far over the ankle, eventually creating painful wear and tear in the cartilage.

The simple way to fix this is to try and keep your knee and shin vertical to the ground as you walk uphill and use your calf muscles instead of the quads to move you upwards. You can do this by keeping your foot flat on the ground as you walk, including your heel, rather than making steps with your toe. 

Knee pain while hiking is real. Learn how to safely protect your knees while hiking downhill or uphill. Discover the best gear for protecting your knees on the trail and how to support healthy & strong knees off the trail.

How to Safely Hike Downhill

You know those treks down a canyon or to a lower elevation that never seem to end? They’re steep, long, and make you feel like you’re practically running. Or maybe it’s rocky with a loose surface that has you feeling a little unsteady. Even if you have healthy joints, this can start to hurt.

The key to protecting your knees as you hike downhill is to walk in a way that helps to soften the blow. Sit back slightly and allow your hips to shift from side to side to help disperse the weight as your foot hits the ground. Also, try to zig-zag down the trail whenever possible to avoid walking directly down on straight, extended legs which will create a painful feeling of pounding on the knees.

Knee pain while hiking is real. Learn how to safely protect your knees while hiking downhill or uphill. Discover the best gear for protecting your knees on the trail and how to support healthy & strong knees off the trail.

The Best Gear to Protect Your Knees While Hiking

There’s never any shame in relying on your gear to help you on your adventure. It’s both practical & smart. Whether you are on a day hike or an overnight backpacking trip, good gear can actually save your knees from excessive stress.

Here are the top five ways to utilize gear to protect your knees while hiking:
  • Trekking Poles

Using trekking poles while you’re hiking can give you better stability and keep your knee and ankle joints safe on the trail. They are the #1 way to protect your knees while hiking. Thinking of investing in a pair but don’t know where to start? Check out our guide on How to Choose the Best Trekking Poles, we also included more helpful tips on why you should use trekking poles regularly. We are big fans of the Black Diamond Distance Carbon Z Trekking Poles and Black Diamond also has specific trekking poles with added shock absorbing technology for difficult terrain

  • Proper Fitting Hiking Boots

Our feet are the foundation of almost every movement that we make. If you have improper footwear that makes you feel uncomfortable or restricted while hiking than that will certainly take a toll on your knees, hips and even the low back. It’s important to choose boots with good traction, sturdy material, and flexibility that will allow your feet a healthy range of motion to help you walk. A good rule of thumb to find out if you have properly-fitting shoes is that you can wiggle your toes. 

  • Compression Socks For Your Knees

Hiking compression socks can help with improving muscle & joint stability as well as muscle recovery. Kim, BFT’s former Community Manager, wore compression socks during the first 500 miles of the Pacific Crest Trail to give her added support while on the trail and to promote faster recovery while on her zero days. CEP, a well-known company amongst runners, makes a few outdoor specific hiking compression socks of varying lengths some of which are even made with Merino wool.

  • Supportive Knee Braces

There are a few different supportive braces to protect your knees while hiking that are designed specifically for hitting the trails. If you’re mostly just a weekend hiker, a knee sleeve might be a good idea. My boyfriend Ryan has bad knees and finds these very useful. You can wash & thoroughly dry the brace between uses to keep it fresh. When Kim was researching knee support for her PCT thru-hike her family’s chiropractor recommended a brace that leaves the kneecap exposed, so you aren’t compressing your knee joint for an extended period.  If you’re thru-hiking or needing a knee brace for a multi-day outdoors vacation, you might want to consider a knee strap. They are slimmer & less restrictive without absorbing as much body sweat (& smell), yet still provide ample support for your knees.

  • Get Plenty of Omega-3’s 

Omega-3’s are fatty acids that your body doesn’t produce on its own. They help to lubricate your joints as well as decrease muscle and joint pain by reducing inflammation. Flaxseeds, walnuts, chia seeds, egg yolks, and olive oil are all rich in Omega-3’s. You can also take fish oil capsules. Omega 3’s have been proven to improve focus and concentration which is great for conquering those 14er’s or a thru-hike. If you’re completing a thru-hike, you might want to also consider taking glucosamine which helps reduce pain and repair and rebuild cartilage.

How to Have Healthy Knees Off the Trail

Speed up healing and recovery by giving those knees a little extra love and attention after a long hike. Any activity that requires physical exertion will make your muscles tight and potentially add insult to injury. When it comes to your knees, that tightness can seriously stress out the joints, so make it a habit to regularly stretch and release the muscles.

  • Break up tight connective tissue and relieve soreness by massaging or rolling out your feet and calf muscles with a self-massage tool like a foam roller or acupressure ball.
  • Those quad muscles do a lot of the heavy lifting. You can also use a muscle roller or soft foam ball to stretch them out and release tightness.
  • Strengthen your hamstring muscles. Exercises that help you develop strong, healthy and resilient hamstrings will give you the push power you need to engage the proper muscles while walking and hiking. Lunges and squats are two great exercises for strengthing your hamstrings. You can even do lunges with a loaded pack on if you want to add weight or use a kettlebell when doing squats.

Read more about training for long-distance hiking trails. 

How do you protect your knees while hiking? Have any advice to share or questions? Leave us a comment below or join the Bearfoot Theory Outdoor Adventurers Facebook Group.

Some of the links in this post are affiliate links. Any purchases you make help to support this blog at no added cost to you. I only recommend products that I stand behind, and if you ever have any questions about any of the products featured on my site, please email me. Thanks! Kristen

Written by Kristen Bor

Hey there! My name is Kristen, and this is my outdoor blog. I discovered the power of the outdoors in my 20s, at the time I needed it most. Now 15 years later, prioritizing that critical connection with nature continues to improve my life. My goal at Bearfoot Theory is to empower you with the tools and advice you need to responsibly get outside.

6 comments on “How to Protect your Knees While Hiking

  1. Great tips! I’m starting to prep for the summer hiking season and my knees are always top of mind. I like to “train for the downhills” too, since I find that to be the hardest on my knees. I add heel drops and step downs to my squats and lunges to help with that. A little prep can make a huge difference out on the trail!

  2. I like the post about compression socks. I’ve heard they are not only useful for long airplane travel, but also for hikes. I’ve started to wear them. I will continue to test post-hike recovery.

  3. Hi, following three knee surgeries, I have invented and patented an accessory which negates and or reduces strain on knees for hikers descending slopes. Check out The first generation product is being replaced by a much more practical and simple to use model. The new model should be on the website within 10 days as website is being updated soon.

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