Orthopedic physical therapist Tom Walters explains that when hiking downhill, the quadriceps act as the primary braking mechanism. With each step, the knee bends to absorb impact, while the quads contract eccentrically to control this movement, preventing the hiker from losing balance and tumbling down the slope.
This process can trigger muscle soreness and tendon irritation, leading to super sore quads, reactive tendinopathy, and pain at the front of the knee. Fortunately, incorporating functional quad strengthening exercises into your routine can lessen the impact of post-exercise soreness.
Quad Strengthening Exercises
Tom Walters and Jenny McCoy, a NASM-certified personal trainer, recommend exercises to build quad strength and reduce knee pain when hiking downhill. These exercises can be incorporated into your regular workout routine two to three times a week.
The first exercise is a wall slide, which involves standing with your back against a wall and sliding your back down the wall until your knees are bent to 90 degrees. Hold for 30 to 60 seconds to complete one rep. You can make it harder by holding a weight plate or dumbbell at chest level or lifting one leg up.
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Another exercise is the goblet squat, which involves holding a dumbbell in front of your body and lowering down into a squat. This exercise is more quad-dominant than a back squat and can help strengthen the quads and patellar tendons.
Walters notes that Uphill hiking is the true lung-buster, but the downhill can really do a number on your quads and knees, leaving them sore, cranky, and painful for days to come.
By incorporating functional quad strengthening exercises into your routine, you can improve your overall hiking performance and reduce your risk of injury. Stay informed with Outside Online for more information on hiking and fitness, including press releases, and expert analysis.
