Knee Pain and Injuries: How To Avoid on Trek

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Have you faced knee pain after your trek? Well if your answer is yes then you’re not alone. Nearly 40% of trekkers complained of knee pain because your knees are extremely overworked on a trek with long hours of walking.

So it’s important to understand how to prevent knee pain and the process starts much before your trek. In this blog, I’m going to show you steps to follow before your trek, during your trek, and after your trek, so that you can avoid any pain.

How to avoid Knee pain and Injuries on Trek are mentioned below:

1) Things to do Before your Trek to avoid Knee pain:

Let’s talk about what you can do before your trek. Now we know that on a Trek, your leg muscles are the most worked muscles. Specifically your quadriceps, your hamstrings, your calves, and even your gluts to an extent. So you must strengthen these muscles before your trek. Otherwise, your knees will bear the brunt of it.

a) Running and Squats

Running and Squats to avoid Knee pain

Include exercises that are specifically meant to strengthen these muscles. What we do is, we run. Running is a very good workout for your entire lower half.

And the next is squats, that help in strengthening all of these muscles. They specifically work on your quads, your glutes, your hamstrings, they are extremely good exercises. Make sure you do squats every day.

Do it consistently every day and make sure you do it right. You can also mix it up with jump squats and sumo squats to make it better more effective.

b) Lunges and Leg lifts

Lunges and Leg lifts

The next thing is lunges. Now lunges are also very effective to do. So you could do forward lunges, reverse lunges, even lateral lunges make sure you do that also in your routine.

You could also do leg lifts, you could do it lying down, standing, kneeling, there are different kinds of leg lifts that you can do. so these are four basic things that you can do to work on your leg muscles and this is before your trek you have to do it at least for a month or 45 days in advance. So that it actually works on your legs.

2) Things to do During your Trek

Next, let’s talk about what you should do during your trek to prevent knee pain. There are three points which you must follow:

a) Trekking Pole

Trekking Pole to avoid Knee pain

The first is to use a trekking pole. A trekking pole helps you, especially while descending. It saves around 40% of your energy, it gives you that extra balance and support that you require while trekking and acts as your third leg. Which means it takes off a lot of pressure from your knees.

b) Descending


The second is, to descend correctly. A lot of trekkers are very nervous about descending they are slow and they stop themselves from going too fast and that stopping motion adds a lot of pressure on the knee you might have felt a leg shivering when you’re actually descending, that’s because of the pressure. So it’s important to let yourself go with the flow let gravity take you down if you want to slow yourself down use a trekking pole for that

c) Stretching and Trekking gear

Stretching and Trekking gear to avoid knee pain

The third thing is to do enough stretches before and after your trek when you wake up your leg muscles are all very stiff so you kind of need to loosen them up and get them ready for the flexibility required while you’re trekking.

The last thing to use the right trekking gear. So these are steps to follow during your trek.

3) Things to do After your Trek to Avoid Knee Pain

Rest, Ice, Elevation and Compression

Next, what can you do after your trek to avoid knee pain? Well, there’s not much, but first thing is to rest. Rest for around one week after your trek. Let your leg muscles recover from their exercise. But after that bring your leg strengthening and running back your fitness routine it’s always a good practice to have them.

If you do feel a slight pain in your knee then it’s time to address it earlier than later because knee pain can get worse it can last for months. So as soon as you feel pain in your knee start working on it, visit a doctor.

There’s a RICE formula that people use to Rest, Ice, Compression, and Elevation but take care of your knee it’s a very important part of your body while trekking and also if you want to do more treks.

So that’s about how to avoid knee pain after your trek. Do share your views in the comment box below. Also, Do share with your Friends and Family.

You may also like my previous post on Trek places.

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Till the Travel to Meet Yourself.


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  • Surya Kumar Yadav April 2, 2021 At 5:34 am

    Very Informative

  • Will surely try!!!

  • Masttt

  • Nice one

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