Tips for Hiking Downhill (Without Wrecking Your Knees)

Going uphill makes you breathe hard; going downhill quietly wears out your knees, quads and toes. Most hikers put a lot of thought into climbing and almost none into descending. A few adjustments make a big difference.

Shorten your stride

Long steps downhill mean heavy, jarring impacts. Take shorter, quicker steps and keep your knees slightly bent to absorb the load. Think of your legs as springs, not stilts.

Use your poles

Trekking poles take a real share of the load off your knees on descents. Lengthen them a few centimetres for steep ground, and plant them slightly ahead of you. On very steep terrain, planting both poles and stepping down between them gives excellent stability.

Zig-zag steep slopes

If there’s no trail, or the trail is loose, traverse across the slope rather than heading straight down. It lowers the gradient and gives you more control.

Watch your footing

• Step on flat rocks, not rounded ones.
• Avoid wet roots, leaves and slabs where possible.
• On scree, keep your weight over your feet and take small shuffling steps.
• Look two or three steps ahead, not just at your feet.

Lace up for the descent

Before a long descent, tighten the laces across your instep so your foot doesn’t slide forward. It protects your toes — and your toenails.

Strengthen at home

Step-downs from a low box, lunges and squats strengthen the muscles that control your descent. A few weeks of this before a big trip makes the downhills noticeably easier.

Slow is smooth

Most slips happen when people are tired and hurrying at the end of the day. Take a break before a long descent, eat something, and give it your full attention.