Why Your Knees Hurt Going Downhill (and 5 Exercises That Fix It)

Knee pain when hiking downhill usually comes from eccentric load: on every step down your quads lengthen while braking your body weight and your pack, for hours. The fix is not avoiding descent but training it. Here are 5 exercises that prepare your knees and legs for the way down. Quick answer: Going downhill loads your quads eccentrically, which causes the muscle damage and knee strain you feel on the descent and two days later. Muscles adapt quickly to this (the repeated bout effect), so regular controlled descent training, such as eccentric step-downs and stair descents, protects your knees. A Stairmaster only goes up, so it gives your legs no descent training at all. In this video: Why going up and going down are two different sports The repeated bout effect: why your legs learn fast Why the Stairmaster won't save your knees 5 exercises with sets and reps How much descent training to do in each phase How Train to Mountain builds descent into every plan The 5 exercises (starting prescriptions): 1. Eccentric step-down: 3 x 10 each leg, 4 seconds down 2. Slant board squat: 3 x 12, 4 seconds down 3. Tibialis raise: 3 x 20, 3 seconds down 4. Outdoor stair descent: 3 x 2 minutes, controlled pace 5. Decline treadmill walk with a pack: 30 to 45 min at -8 to -12%, zone 2 FAQ 1. Why do my knees hurt going downhill but not uphill? Downhill, your quads work eccentrically, lengthening while they brake your weight. That load is much harder on muscles and knees than climbing, even though it feels easier. 2. How do I train for downhill hiking without mountains? Use outdoor stairs, eccentric step-downs, and a decline treadmill. A Stairmaster and an incline treadmill only train the climb. 3. How much descent training do I need? Train it every week. Train to Mountain targets a minimum eccentric share of weekly load: 15% in base, 20% in build, 30% in specific, and 35% just before the taper. Check your physical readiness for your mountain, free: https://traintomountain.com Try the interactive demo: https://traintomountain.com/demo Research mentioned: Maeo et al. 2017, Khassetarash et al. 2023, Tallis et al. 2024. This video is general training information, not medical advice. Pain that persists after rest, swelling, or a knee that gives way needs a physiotherapist. #hiking #kneepain #mountaineering #traintomountain #mountainteeringtraining