Many of us struggle with physical ailments that may be preventing us from having the confidence to pursue the adventures we dream about. 

Knee pain, especially when hiking downhill, is a common issue for many outdoor enthusiasts. 

To get expert advice, we spoke with Dion Wallace, knee physiotherapist from Sports and Spinal Physiotherapy on the Sunshine Coast. 

“Strengthening your muscles is crucial, particularly the quads,” he explained. 

“To build strength, you can start with double-leg squats, focusing on a slow descent, then progress to single-leg squats with the same technique.” 

“If you’re planning a multi-day hike, make sure hiking and often stair practice is part of your training regimen. This will help prepare your body.” 

A study published by examined 24 non-professional female athletes (with no prior knee injuries) to compare how their knees performed during uphill and downhill walking Bottoni, et.al (2015). 

The joint-position sense (JPS)—the awareness of your knee’s position in space—is essential for stability and coordination when walking or participating in sports. 

The study found no issues with uphill walking, but significant impairment was observed during downhill walking in post-test JPS results. The conclusion emphasised the importance of focusing on injury and strain prevention during the downhill phase of hiking. 

Focusing on building leg strength and factoring hiking into your preparation plans will set you up for success.  

To ensure we can best support you on the trail share any ailments of medical issues in your medical declaration. This will give your guides the information they need to provide you with personalised guidance  

Finally, we recommend using hiking poles, which are available for all our guests. Many hikers find poles helpful for relieving stress on the knees, especially on downhill sections. They also provide great balance on the more challenging Grade 5 areas of the trail. 

Don’t let your pain in the knee deter you from joining us on the Scenic Rim Trail. 

References 

Bottoni, G., Heinrich, D., Kofler, P., Hasler, M. and Nachbauer, W. (2015). The Effect of Uphill and Downhill Walking on Joint-Position Sense: A Study on Healthy Knees. Journal of Sport Rehabilitation, 24(4), pp.349–352. doi:https://doi.org/10.1123/jsr.2014-0192.