I remember a conversation with a friend I met in the park. She told me not to go hiking.
“It will weaken your knees,”
she warned. She used to hike often, but eventually stopped when her knee began to hurt — especially on steep descents.
Honestly? That scared me a little. Because I love the idea of hiking — the views, the fresh air, the workout without even realising it’s a workout. But here’s what I’ve learned: it’s not hiking itself that wrecks your knees. It’s hiking without the right form and prep.
With the right care, your knees can carry you through trails for years to come:
. Warm up gently: leg swings, lunges, ankle tolls — wake up the muscles that support your joints. Don’t just jump straight into the trail.
. Uphill: Small steps, lean forward at the hips (not waist), let your glutes and hamstrings do the work.
. Downhill : This is where the knees usually get trashed. Keep them soft and bent, don’t stomp, lean forward just a little. Trekking poles are your BFF here.
. Cool down: stretch your hamstrings, quads, calves, hips — give your knees a thank-you gift by letting your joints release the tension. Hiking is not just a leisure activity. It is cardio respiratory training — a discipline that strengthens the heart, expands lung capacity, builds endurance, and develops the lower body. It sharpens balance, burns energy, relieves stress, and gifts you views that no treadmill can.
And here’s where it connects to my earlier posts: your core engagement and hip hinge are not just gym techniques — they’re trail survival skills. A strong core keeps you stable on uneven ground. A proper hip hinge lets you climb and descend without dumping weight into your knees.
If my friend had known this, maybe her story would be different. Maybe yours still can be. So when you hike, do it mindfully. Protect your knees, engage your core, hinge at your hips — and let the trail be the place where body, mind, and nature meet.
[👉 Read more on Core Engagement here https://jazzy-fit.com/2025/07/11/engage-your-core-the-foundation-of-strength-and-calm/]
[👉 Explore my post on the Hip Hinge here https://jazzy-fit.com/2025/09/19/a-simple-step-to-move-pain-free/]
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