Hiking and Knee Health in Ottawa: Tips for Protecting Your Knees
Clinically reviewed by Dr. Ken Brough, Chiropractor, CURAVITA Glebe
Fall is one of the best times of year to explore Ottawa’s trails. Cooler temperatures and colourful leaves make hiking enjoyable throughout the National Capital Region.
But hiking can also challenge the knees, particularly when walking downhill, navigating uneven terrain, or suddenly increasing your activity level.
Why can hiking bother your knees?
Hiking involves repeated bending and straightening of the knee.
Uneven surfaces also require your body to constantly adjust your balance. Going downhill can place additional demands on the muscles surrounding the knee.
This does not mean hiking is bad for your knees.
In fact, regular physical activity can be an important part of maintaining strength, mobility, cardiovascular health, and overall well-being.
The key is gradually increasing your activity.
How can you prepare?
Start with shorter hikes and gradually increase distance, elevation, and difficulty.
Strengthening the muscles around the hips, thighs, and lower legs can help prepare your body for uneven terrain.
A dynamic warm-up before hiking can also prepare your joints and muscles for movement.
Does footwear matter?
Absolutely.
Choose hiking footwear with appropriate traction, a secure fit, and adequate support for the terrain.
If you regularly use custom foot orthotics, make sure your hiking footwear can accommodate them comfortably.
A properly fitted custom orthotic may help address specific foot mechanics and redistribute pressure during walking, depending on your individual needs.
What if my knee already hurts?
Do not automatically assume that pain means you must stop all activity.
The appropriate approach depends on the cause and severity of your symptoms.
A chiropractor or physiotherapist can assess your movement, strength, joint mobility, and walking mechanics to help determine an appropriate plan.
For people with osteoarthritis, for example, exercise and strengthening are often important components of conservative management.
When should you stop hiking?
Pain that progressively worsens during activity, significant swelling, instability, or an inability to bear weight are reasons to stop and seek assessment.
Listening to your body early can help prevent a manageable problem from becoming a longer-term limitation.
At CURAVITA Health Group, our chiropractors and physiotherapists can work with you to improve mobility, strength, and function so you can continue enjoying Ottawa’s outdoor spaces.
Explore the trails, build your tolerance gradually, and give your knees the preparation they deserve.