Why Can't I Walk Downhill?

Walking downhill is an excellent way to get a great cardio workout, but it can be hard on your muscles and joints. Many people develop iliotibial band friction syndrome while walking downhill, or have other pains. The main reason that walking downhill hurts is because it puts a lot of stress on the knee. We can reduce the impact by changing our gait pattern.

Knees and Hips

Often times when hikers complain about knee pain on hills it actually stems from other structures in the hip and ankle. They may also experience muscle aches or tightness in the upper leg and ankle as well. This is known as regional interdependence and it is very important to keep this concept in mind when screening the body for pain sources. The knee is a hinge joint and each time you walk downhill you force the quad to contract eccentrically (the muscles contract while they lengthen). If this force is excessive it can irritate and damage the quad's tendon which can cause that sharp pain in the front of the knee. Walking downhill is also hard on the lower back as it causes lumbar spine extension. This movement activates the deepest and most important spinal stabilizing muscle in the body, the multifidus. Keeping these muscles strong will help prevent back pain when hiking downhill. Some great exercises to do for this include squats, planks, bird dogs, clams with a band around the knees, and single-leg deadlifts.

Vestibular Issues

Symptoms include dizziness, vertigo, and balance problems. They may also include tinnitus and fullness in the ear, and vision changes such as blurriness or difficulty focusing or concentrating. Vestibular disorders can be caused by injury, disease, or medication. The vestibular system is a link between your inner ear and your brain. If a disease or injury damages this system, you may experience dizziness, difficulty with your balance, and other symptoms such as nausea or motion sickness. Many people find that walking backwards downhill helps them maintain their balance and avoid dizziness. It is important to talk to your physiotherapist about this and other strategies to deal with vestibular issues. They can assess your symptoms and create a vestibular rehabilitation program to help you learn to live a life rebalanced. A vestibular disorder can be frustrating, but the right management plan will help you get on your way to feeling better again.

Poorly Fitting Shoes

During downhill walking your feet hit the ground at an unnatural angle, which adds force to every step and puts extra pressure on your knee joints. This can result in muscles pain and stiffness, especially the day after hiking downhill. Unlike walking on flat ground or uphill, when you walk downhill you are working with gravity rather than against it. This can take more energy than walking on level ground or uphill, and is not something that you can simply get used to. When walking downhill you can prevent this pain and strain by changing your footing technique. The natural tendency to elongate the stride when walking downhill can help brake, but it can also cause your toes to bang into the toe box of your shoes which can lead to bruised and sore toes. To help you maintain control, stick to a straight posture and lean forward slightly. The more steep the slope, the more you will need to bend your knees.

Poorly Fitting Socks

Walking downhill requires a different set of muscles from walking uphill or on flat ground. When you walk downhill you are attempting to control your body weight against gravity and each step must be controlled to reduce the impact on your knees and skeleton. During steep downhill sections it may be more difficult to control your balance. This can lead to a greater tendency to lean back which in turn puts more strain on the back, neck and core muscles. A good way to counteract this is by making sure to maintain a vertical posture and if you have the option to use trekking poles, do so. It is also important to wear socks that fit well on your feet. A sock that is too loose will cause your toes to bang against the toe box of your shoes which can create friction and pain. You want a sock that is snug from heel to toe and doesn't shift in your shoes during your hike.