What is hikers knee?

One of the telltale signs of hiker's knee is pain around the knee cap, and it usually occurs after several hours of hiking. Although hiking uphill can be strenuous because of steep inclines and rocky terrain, it is actually downhill hiking that can damage the knee joint and surrounding cartilage.

casacolinasurgerycenter.com - Five Steps to Protect Your Knees While Hiking

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Five Steps to Protect Your Knees While Hiking

Hiker’s knee is a common condition among avid hikers. One of the telltale signs of hiker’s knee is pain around the knee cap, and it usually occurs after several hours of hiking. Although hiking uphill can be strenuous because of steep inclines and rocky terrain, it is actually downhill hiking that can damage the knee joint and surrounding cartilage. This is because compressive forces on the knee are three to four times greater when hiking downhill than uphill.

There are several precautions that you can take to prevent hiker’s knee:

Wear quality hiking shoes or hiking boots — Proper footwear is the most essential consideration for your hike, so purchase hiking boots with ankle support and shock-absorbing soles. Instead of shopping for hiking shoes or boots online, go into a store to get fitted so you can select the size and brand that will provide the best support. Use a knee brace — For longer or more challenging hikes, wear a knee brace that will provide additional stability. This is especially important if you are recovering from an injury. Use hiking poles — Hiking poles are not just for older hikers. The Journal of Sports Sciences says that hiking poles reduce compressive forces by 25 percent. By redistributing load-bearing body weight to the arms and shoulders, hiking poles reduce the impact on your knees. Put a spring in your step — When you begin your descent, do not “brake” too much because it causes the knee to jerk. Let gravity carry your body weight at a rhythmic pace. Stretch before and after the hike — Loosening your muscles before your hike will help your legs and knees to be more pliable. After the hike, your muscles will be contracted so you need to stretch again to get them back to their normal length (Source: India Hikes). Caring for your knees will help ensure that they will carry you up and down hills and mountains for years to come. Proper equipment, technique and rest are key when it comes to maintaining knee health and preventing hiker’s knee. Talk to your doctor if you experience sustained pain or swelling after a hike. It is normal to feel some soreness after an invigorating hike, but if tenderness or swelling lasts for more than a day or two, you should consult your doctor.

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Does hiking with weight burn more calories?

The more you weigh, the more calories your body is likely to burn on a hike. For example, a 160-pound person will burn somewhere between 430 and 440 calories per hour of hiking, while a 200-pound person will burn closer to 550 calories per hour of hiking.

backroads.com - Hiking: How Many Calories Does It Burn? - Backroads

1. Fitness Level

The fitter you are, the harder it is to burn calories simply by logging more hiking miles because the human body adapts to higher physical activity thresholds. If you’re thinking about piling on more miles to your hike for calorie count alone, keep this fact in mind.

2. Intensity

Hiking at a faster pace for at least 45 minutes can increase the number of calories you burn during and after your hike. The sustained vigorous pace helps to increase your metabolism, meaning your body continues to burn calories for an average of 14 hours after you finish your hike.

3. Pack Weight

The weight of your hiking pack influences the number of calories burned on a hike. A light daypack adds about 50 to 100 calories to your hourly calorie burn rate. A heavier load, like you might carry on a backpacking trip, can raise your calorie burn count by roughly 200 calories per hour.

4. Terrain

The more challenging the terrain, the more calories you’ll burn. Trails with uneven, rocky ground and steep,long uphill sections cause your muscles to work harder and you to burn more calories. Why It’s Important to Know How Many Calories You’re Burning on a Hike Having a rough idea of how many calories you’ll burn on a hike is useful for figuring out how much food you’ll need to bring on your hike to keep you properly fueled and energized. It’s also useful for anyone planning a detailed workout regimen and tracking their caloric intake and burn. OutsideOnline.com has a backpacking calorie estimator that factors in your body weight, pack weight, hiking speed and the slope of the terrain you’ll be hiking. Find it here.

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