Most hiking injuries don’t happen on the way up…
They happen on the way down.
Downhill hiking creates eccentric loading: your muscles are braking your full body weight instead of lifting it.
That creates more microscopic damage to muscles, tendons, and joints than climbing.
Translation: You’re not weak.
You’re just hiking downhill wrong.
Three rules that saved my knees across 300+ hikes in the past two years alone:
• Shorter steps
• Slower cadence
• Trekking poles only downhill
I use trekking poles because they offload up to 25% of knee force.
Need some tips to pick out new poles?
Here’s what to look for:
1️⃣ Be honest about your hiking style Different hikers need different poles. Period.
2️⃣ Collapsible > fixed (for 90% of humans) If you ever stash poles in your pack, travel, film, or hike mixed terrain, you must go collapsible
3️⃣ Aluminum vs carbon Aluminum = bends, survives abuse Carbon = lighter, stiffer, snaps when it hates you (I’ve had two break coming down waterfalls in the last year alone)
4️⃣ Flick locks or walk away Twist locks fail when wet or dirty. Flick locks save your wrists.
5️⃣ Cork grips or regret it later Cork molds to your hand. Foam dies. Rubber gets gross.
6️⃣ Straps aren’t decoration If they’re flimsy, the poles are trash. Use them right or don’t use them at all.
7️⃣ Tips + baskets Carbide tips. Replaceable parts.
8️⃣ Weight doesn’t matter as much as comfort A pole that slips or hurts your hands is heavier than one that weighs 3 oz more.
Bottom line: Buy poles that match your hiking reality, not your fantasy version of yourself.
Follow for more pro hiking tips and let me know if this helped you out!
In my experience, many hikers underestimate the strain downhill hiking puts on their knees and joints. The eccentric loading—where your muscles act as brakes—can lead to more subtle damage over time if not managed properly. Beyond just using trekking poles, I found that focusing on my downhill technique drastically reduced knee pain. First, shortening your step length helps control your descent and prevents overextension of your knee joints. I started consciously taking smaller steps, and this also improved my stability on uneven terrain. Pairing that with a slower cadence reduced the jolting forces that often cause discomfort. About trekking poles, I can’t emphasize enough how they offload up to 25% of the knee force. For me, poles with flick locks have been a game-changer, especially since twist locks tend to fail when dirty or wet. Cork grips have also made long hikes much more comfortable by reducing hand fatigue and absorbing sweat. When selecting poles, consider your typical hiking conditions honestly. Collapsible poles are almost always better unless you hike flat, predictable terrain exclusively. Aluminum poles have stood up to rough use and accidental drops better than carbon for me—even if they're slightly heavier. Also, never overlook the importance of sturdy straps; they help control the pole without gripping too tightly and exhausting your hands. Additionally, regularly check pole tips and baskets. Carbide tips provide excellent grip on rocky trails, and replaceable parts ensure longevity. The weight of the poles should take a backseat to comfort and reliability. A slightly heavier pole that feels secure and comfortable is far preferable. Finally, remember that downhill hiking requires as much preparation and care as climbing. Adapting your technique and investing in the right poles can extend your hiking enjoyment and keep your knees healthy for many adventures to come.
