Ep. 150 Why Training for Downhill Hiking Matters Most for Happy Knees
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Why do hikers feel more knee pain on the downhill than the uphill?
Hi, my name is Brady and I'm a longtime fitness professional and Midwest girl turned mountain living hiking addict. In combining my knowledge of fitness and passion for hiking, I've helped hundreds of women get lean and strong for the trails. Think of this as your one-stop shop for both education and inspiration on all things female wellness, trail talk, and adventure. Hiking, female metabolism, motherhood, nutrition, travel, and fitness are all topics you'll hear discussed here. If you are outdoorsy and active, looking to level up your health, unlock your potential, and become inspired to live your most vibrant life, you're in the right place. You're listening to the Fit for Hiking podcast. What's up, you guys?
Welcome back to the show. My name is Brady. I am your host. Today we're getting into a topic that I am very passionate about when it comes to actually training physically. For your hikes, not only to feel stronger while you're doing them, but also to prevent pain. Because a lot of times we can feel good during parts of the hike or even the whole hike, and then maybe at the very end we feel like our body is falling apart, or the next day we are in so much pain. And so part of what I work on with my clients who have big hiking pursuits is the type of training that will not only make hiking feel easier from a cardiovascular and a strength standpoint, but actually preparing their joints and their body to handle
um just the demands that hiking will put on it so that there's less overall pain throughout the entire hike and afterwards. Okay, so we're going to be talking about why training for downhill hiking matters so much if you have knees that tend to be um a little bit in pain while or after hiking. And even if you aren't experiencing that now, that's not to say that that will always be the case, especially if you do not start training properly and you do a lot of big um a sense and desense while you're hiking. So if you've ever finished a hike feeling really strong, maybe on the uphill, which tends to be the part that people fear the most, but then your knees are screaming on the way down, then this one is for you because a lot of hikers assume that the uphill is gonna be the hard part because it's burning more calories, it takes more out of us, right?
It raises your heart rate. You it feels more physically demanding. However, when it comes to knee discomfort, muscle soreness, and just long-term hiking enjoyment, the downhill is where a lot of people experience challenges. So the happiest hikers aren't necessarily going to be the strongest. They're the ones whose bodies are prepared for both the ascent and the descent. Okay.
What is eccentric strength and why is it crucial for downhill hiking?
Before we dive into things, If you are a female hiker trying to figure out how to train for stronger and less painful hikes, trying to piece it all together yourself and really just wanting a plan that fits your life to help you reach these goals and you're wanting to lose 10 to 30 pounds for good, we do have five spots opening up in my mountain metabolic coaching program this summer. So if you want to apply to get a spot, then you can do that at the link in the show notes. And you'll get a hundred dollars off of coaching just for mentioning that you are a listener of the podcast. Okay, let's dive in. So why downhill feels so much harder on the knees? So a lot of this comes down to the forces involved.
So when hiking downhill, every step is kind of acting like a mini-breaking action. Your body is absorbing that force. And it's greater than your own body weight. Okay. So you're going to feel a lot of that force absorption. And over time, when you're doing that motion over and over and over again, let's say you're hiking downhill for four plus miles, that is going to start to create some wear and tear on the knees. The steeper the trail, the greater the load will be because you're having to lower yourself down further than just this casual step out in front of you, right? Um, so unlike uphill movement where the muscles generate force to propel you upward, downhill requires muscles to absorb the force repeatedly.
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Chapters
8 chapters
1
Why do hikers feel more knee pain on the downhill than the uphill?
0:00–2:29
2
What is eccentric strength and why is it crucial for downhill hiking?
2:29–4:46
3
How do concentric, eccentric, and isometric movements differ for trail training?
4:46–6:34
4
Which specific exercises build the eccentric strength needed for descents?
6:34–8:49
5
How can step‑down, decline walking, and loaded squats prepare my knees?
8:49–11:04
6
Do trekking poles really protect my knees or just aid balance?
11:04–12:50
7
Why is year‑round strength and glute work essential for knee health?
12:50–14:47
8
How can I create a progressive downhill‑training plan without over‑training?
14:47–16:52