Walking Knee Pain - 5 Hiking Tips To Stop The Hurt

[@MattShafter]

Don't let pain stop your hike. Prevent it or if it does occur, handle it. Get out there!

[@Paramedic772]

One of the things I appreciate most about your videos is their content and brevity. Always solid information, thoughtfully delivered and right to the point. So many that are posting outdoor content spend way too much time and say very little. Thanks Again!

[@MattShafter]

No problem! Thanks!

[@woollychaps]

Hi Jon! (William formerly of GRTE).

[@danielkutcher5704]

Great advice, Matt. As an older hiker who does long-ish section hikes on the AT, I can say that I used to have more knee problems than I do now, well into my 60s. I've used trekking poles for 20 years, but occasionally would have dull knee pain for the duration of my hike. Age has naturally slowed me down, and I find that the slower pace brings far fewer physical issues. I read some sage advice in a book by a thruhiker who was warned by a veteran that the number one reason why northbound thruhikers drop off the AT within 200 miles is that they hike "Too fast, too far, too soon, and too heavy."

[@MattShafter]

I like that "too fast..." part! Nice.

[@Smilin_Don]

As an older backpacker with a history of associated knee pains, this is a subject I have thought a lot about. Great information -- thanks. Looking forward to more of this series. Happy trails.

[@MattShafter]

Thanks Don!!

[@ceithearnc4215]

Awesome vid Matt, thank you. Knee pain going down hill has been an issue for me for several decades. Always working on ways to reduce it; look forward to seeing more from you.

[@MattShafter]

Thanks! I know I’ll have more ideas as I practice PT more.

[@DanRigsby]

Knee bursitis is what has plagued me this year. Overuse injury after multiple 40 mile days. Hopefully when they heal, they will be stronger. 4 months of pain so far.

[@MattShafter]

Those damn bursas!!! You'll get it back!

[@backkat9475]

Good tips. I am guilty of being a weekend warrior without proper pre-conditioning! I always use trekking poles now as I'm getting older and have degeneration with only a bit of meniscus left. Love your vids!

[@MattShafter]

Thanks Kat!

[@abidamian592]

That was very helpful to watch. New to hiking and my left knee hurts when descending. I’ll implement your tips. Thank you.

[@MattShafter]

Very good! I’m glad you’re out there!

[@abidamian592]

Thank you :)

[@sterlmorrison]

No nonsense, great practical advice with (visual) examples. Bravo!

[@MattShafter]

Thanks!

[@carlumland6657]

I've found that wearing zero drop shoes are very helpful for lessening knee pain because of the angle of the foot strike while descending slopes.

[@MattShafter]

Great tip!

[@_dmart]

Great info. And glad to hear you’re graduating soon. Congrats! Looking forward to more of your expertise 🙏🏼

[@MattShafter]

More to come!

[@Ali_ReBORN]

Thanks bro. Great insights and advices! I’m planning some epic trips soon so doing my research ❤

[@MattShafter]

Any time!

[@robschaefer4305]

Super useful and well explained. Many thanks!

[@MattShafter]

You’re welcome!

[@MrDopeddoped]

condromalacia grade 2 here 41 years old avid avid hiker. but with all volume of cartilage preserved. even tho started to have some pain in late 2022, but i managed to relearn how to take things more cautious when i got the diagnosis: trekking poles EVERyTIME, going downhills more slowly and uphills using more the arms force in the poles. dont stop long periods of time and start with strongs hikes, and now i use EMS eletroterapy machine on quads 3 times a week, to never loose muscle.. just hope to reach my 65 years old and can stiil enjoy the mountains.

[@MattShafter]

Keep working hard! I think you'll get there!

[@gracefulonthetrail2244]

Thank you! Thank you! Thank you Matt!

[@MattShafter]

Hey, it was easy!

[@Paramedic772]

Excellent video Matt! Thanks for posting it!

[@MattShafter]

My pleasure!

[@laurajean1855]

These are great tips, thank you. Just what I was looking for (left knee has had two meniscus surgeries and now the right is wearing, likely from favoring the left). Tip 4 is surprising to me though, I tend to lean my upper body back slightly or put more weight on my heels, because it feels like I'm alleviating the pressure on my knees that way. This feels counterintuitive but I'll give it a try.

[@TaborPrzemyslaw]

I had a problem with knee pain that started to appear after a 10+ km each steep hike. Turned out it wasnt actually a problem with my knee, but with my posture: I wasnt walking perfectly straight, but sligthly leaning to one side, which bent my left leg to the outside and as a result the knee was positioned in a slightly bad way. When I have found thats the issue, Ive made constant adjustments to walk straight which was not easy since my body kind of defaulted to this sideway lean. But after a couple of hikes, running and exercise the problem disappeared, I guess because muscles rebuilt and readjusted to proper posture. Also, proper stretching session before and after a hike is really helpful for me

[@MattShafter]

Great info!

[@MJCenac76]

Thank you! This happened to me this weekend in the Beartooth’s! My last 10 miles were so brutal!

[@MattShafter]

Ugggggh I am sorry. Did it start on the downhill and as I described? See how it progresses and see your PT if need be. Your state is probably direct access, so you will not need a referral from an MD.

[@MJCenac76]

@@MattShafter It happened again today on a 4 mile hike. Only while going down hill. Lateral side of patella on right leg. Really trying to stretch and build this area up. It seems to happen every hike these days.

[@bev7236]

@@MJCenac76 I'm having this exact issue and in same location. Did you find a way to stop it?

[@MJCenac76]

@@bev7236 I switched to a pair of Solomon Speed Cross shoes and just kept hiking. It has gotten much better since I commented. I think my high top hiking shoes may have been restricting my ankles and putting the west on the knees. With a low top shoe, the knees feel a lot better!

[@MJCenac76]

Wear***

[@mindypope1937]

Just found you and really enjoying your videos. Congrats on the PT graduation. Looking forward to hearing more.

[@MattShafter]

Thanks Mindy!

[@billb5732]

I'd like to hear more about this patellar strap.

[@CesarValdez13]

Finally got around to catch up with your videos, and another good one! So keep it up! I was wondering if you saw my thread over in the UL sub about my hip issues? You're pretty active there, so figured you may have seen it. Just want your take on it as an almost PT! I am sticking with my PT's advice and daily exercises and after a few weeks I do feel better, and can't wait to get on trail again. But dude, you should totally do a video like this one on the knees, but focus on the hips. I was surprised by the number of other hikers commented in my post about having the same or similar issue with their hips. Hope you are well!

[@MattShafter]

I missed it!! Those videos are on deck!! I just need time to make them. :D .... Keep working your PT's advice!

[@mctaguer]

Thanks Matt. I have a problematic meniscus, so I'm looking for help.

[@MattShafter]

You're welcome!

[@mctaguer]

@@MattShafter I also defended your Westcott scissors (I have them too) that were recently mocked on someone's video (okay, it was Kyle). 😂

[@glasgowbhoy8711]

Went down a mountain very fact to make up time exactly like you described and ever since I’ve had bad pain when hiking and running ( the outside of ma knee at the back) wish I just slowed down that day and this would never be an issue! Don’t know how to help the pain thinking about trying a knee brace but not sure

[@MattShafter]

Go see a PT Dylan, they can parse out what's wrong and send you elsewhere if needed.

[@glasgowbhoy8711]

@@MattShafter thanks mate been considering going to a physio first going to book 1 this week and see what they have to say

[@davidson_oldbull_sectionhiker]

Thanks Matt great information

[@MattShafter]

You're welcome!

[@theartoffitness800]

Excellent video man, thank you!

[@MattShafter]

No problem, thank you!

[@unclehanklin]

I appreciate this!!!

[@MattShafter]

You're Welcome!

[@MadVacolyte]

You rock. Great info, thanks for sharing.

[@MattShafter]

You rock!

[@ChristineMC74]

Thankyou..this video helped me understand the pain I had when I went hiking. Does hiking shoes play a role in the pain?, I was thinking to see an an orthopedic.

[@MattShafter]

You're welcome. If you have pain, go see that ortho!

[@cozmo3778]

Awesome thnx for sharing!!

[@MattShafter]

You're very welcome! More to come

[@adelekhagna]

Awsome tips !!! Thank you 🙏

[@MattShafter]

You're Welcome!!

[@markj.6402]

Hey Matt. You understandably may not want to go down this rabbit hole in the comments section; but do you have any insight on IT Band Syndrome?

[@MattShafter]

This has to be covered. I want to get some professional time in before working this one!

[@sanfransimo]

I'm there with you, Mark. Horrible and frustrating problem. (downhill walking/running, pain on the outer knee?). I've personally managed to deal with mine pretty well (after years of searching for answers), but all indications are that its triggering causes are specific to the individual. The really awesome thing is that it's not a cartilage problem or arthritis. You can bounce back from it 100%:).

[@janicsuhran]

Omg thank you for this cool and informative video!

[@MattShafter]

Glad you liked it!

[@mechastrisand3607]

Thank you!

[@MattShafter]

You're welcome!

[@jhonyermo]

Another great ass MattShafter video. Thank YOU

[@MattShafter]

Big ass thank you!

[@sinfonianbarelytone9191]

Bend your knees slightly on the downhill. Save your knees work your leg muscles.

[@jimcastillo8950]

Hello, this is the first year I experienced inner knee pain after 1 mile of upward hiking. It gets stiff and painful. It happens on my left knee. I am 59 years old. This has happened twice now. Then it takes a couple of days before the pain leaves me. Do you have some advise?

[@BackcountryPilgrim]

Good stuff thanks!

[@MattShafter]

You Bet!

[@tubeularvids]

I went running for months straight. Felt fine then one day I started getting pain . Right in the spot you’re talking about! I really need to get out there again what should I do?!

[@MattShafter]

Go see a medical person! Most states you do not need a script to go see a PT

[@abl5516]

What are your thoughts on zero drop shoes? Should everyone try to make the transition(seems like so people have)? I had a bad experience five fingers when they first came out. I want to give Olympus 4.0 a try but they’re spendy and I’m sceeeeeerd. Thanks Matt...

[@MattShafter]

I like zero drop! I don'tthink it's a "must have." I would put my max drop at 7mm.

[@andyveres3982]

Yeah boyyyyyy

[@MattShafter]

I think you might be a Bot. lol

[@andyveres3982]

@@MattShafter no bot here just perfect timing. I was doing my morning routine 🚽 when I got the video notification 💩

[@sanfransimo]

Whats up with all these random interior spaces? Looks like you're squatting in unused vacation properties.

[@MattShafter]

I'm on the run! Safe houses!

[@gentryaustin]

How come this vid looks like it was shot in my grandma's house

[@charlieshaftersongs]

Because it was, Gentry. Right after she put her teeth back in.

[@marklemmert6840]

Thank you!

[@MattShafter]

You bet!