Table of Contents:
Downhill Hiking Knee Saver
Video taken from the channel: Petra Fisher
TRAINING TIPS: DOWNHILL
Video taken from the channel: Kilian Jornet Burgada
Walking uphill and downhill
Video taken from the channel: Nutritious Movement
Lisa Ann McCall, physical therapist, shows how to walk downhill safely
Video taken from the channel: John Hammarley
Knee Pain Hiking Downhill? Technique to Save Your Knees
Video taken from the channel: Chase Mountains
How to Walk Downhill | Hiking
Video taken from the channel: Sikana English
Downhill Technique & Tips to Save Your Ankles! ️
Video taken from the channel: Chase Mountains
The Healthy Way to Walk Downhill Overview. Walking downhill puts more strain on your knees and ankles than walking uphill or on level ground. You hit the Downhill Movement.
The specific muscles that get a better workout going downhill as compared to level walking.Walking downhill is essential for building strength in the quadriceps and shins, says Olson. (Most people get sore after hiking on hills not because of the climb but because their muscles aren’t used to the descent.) So if you must walk on a treadmill, dial up the incline. And turn around, so you’re walking backward.If the weather isn’t appropriate for walking, consider walking in a shopping mall that offers open times for walkers. Warm up.
Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise. Cool down. At the end of your walk, walk slowly for.
Don’t ignore the descent — or the stairs down — as an exercise strategy. Hiking is a popular way of being active outdoors, especially during summer. Although everyone knows that climbing up a hill or mountain is a great workout, we tend to see reaching the top as the.
Downhill walking improved their glucose tolerance by 8.2 percent, compared with a 4.5 percent improvement with uphill walking. However, people who have lipid problems, especially high amounts of triglycerides, might want to consider uphill walking. Triglycerides are a type of unhealthy fat.
It’s easy to give into gravity and move quickly when you walk downhill. Although your pace will likely be faster, stay in control. Allow your muscles to move your strides instead of letting gravity pull them. Moving too quickly downhill can drain your legs of the power needed to finish a walk strongly.Tips: Hiking on uneven terrain can be hard on the ankles, so be sure to wear hiking boots, which are stiffer and taller than sneakers and have better traction.
Going downhill can be hard on the knees, so if yours are sensitive, invest in a walking.To walk down the stairs, put your cane on the lower step first. Then, step your affected leg onto the step, followed by your unaffected leg. 3. Sitting down into a chair.
Power walk. You’re torching off approximately 564 calories an hour (at a 4 to 5 mph pace). Moving at this clip, using your arms to help propel you forward and taking longer strides, your effort.Many people find walking poles particularly useful when going downhill. Try to buy poles with a good shock-absorbing system.
When using them, place the pole slightly in front and to the side before each step so that it takes some of the weight.Luckily, there are some steps you can take to stay safe on foot. Sure, you drive on the right side of the road, but that’s not where you should be as a pedestrian. You should always use a sidewalk if there’s one available, but if you need to stay on the road, the CDC recommends walking toward traffic.
The Advantages of Walking Up Hills to Exercise. Fitness professionals recommend moderate-intensity brisk walking as a fun and effective way to maintain and improve health. Although walking on flat surfaces provides fitness benefits, you can improve your results even more by walking a route that includes hills or steep.
Katy gives a quick and easy tutorial on the mechanics of walking uphill and downhill. Lay off the quads, and your knees will be grateful.Get the maximum benefits of walking with these tips from the experts at Consumer Reports.
Lose weight, lower blood pressure, and reduce stress when you walk this way.Almost everyone has a heel to toe walking stride. While that technique can cause heel pain, it also has many advantages.The writers of a May 2012 paper in Interface showed the humans have developed this stride because it’s both mechanically economical and physiologically economical.
The authors suggest that human ancestors may have walked this way for millions of years.
List of related literature:
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from McCurnin’s Clinical Textbook for Veterinary Technicians E-Book | |
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from Alternative Ageing: How To Stay Looking and Feeling Younger For Longer | |
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from ChiWalking: Fitness Walking for Lifelong Health and Energy | |
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from Stronger After Stroke: Your Roadmap to Recovery | |
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from Living a Healthy Life with Chronic Conditions: Self-Management Skills for Heart Disease, Arthritis, Diabetes, Depression, Asthma, Bronchitis, Emphysema and Other Physical and Mental Health Conditions | |
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from Run to the Finish: The Everyday Runner’s Guide to Avoiding Injury, Ignoring the Clock, and Loving the Run | |
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from Environmental Health: From Global to Local | |
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from The Edge of Evolution: The Search for the Limits of Darwinism | |
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from Nutrition Therapy and Pathophysiology | |
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from Study Guide for Medical-Surgical Nursing E-Book: Assessment and Management of Clinical Problems |
49 comments
I genuinely do not understand why you have to come down at speed?
Sometimes some snow glissade can be coming over snow bridges with water flowing underneath. If it breaks, you may end up in a running water with no easy escape, plus sharp rocks etc
This is a great video with excellent tips and information!! As a lifelong swimmer, I have been blessed with extremely flexible ankles. This has saved me, with ankle roll over events on trail, more times than I can count.
Parabéns!!! Ótimo vídeo!!! Um dia espero conhecer e poder correr na neve!!!
Great tips, I’ve been a lot of times on that position running in the mountains and thinking “please don’t sprain the ankle, I’ve seen anyone in the last 5 hours and there is no cell phone network”:(
Kilian can ski better with his bare foots than most people with skis:)
Thank you so much for these tips. I’m gonna do these mobility exercises.
I have parkinson’s disease and love to hike. None of my friends who hike are willing to hike with me, So I have to hike alone. any tips for making it easier? I always have my poles with me just in-case. Any instagram page?
Great tip Lisa Ann! This is a wonderful way to stay connected with all of us who love you and what you do!
I enjoyed the video, and took a lot away from it. I had a question though, wouldn’t landing on the ball of the foot lead to shin splints and further joint problems?
So, Chase? I’m in my 50s and am getting ready for a short backpacking trip in the Grand Tetons.. so I went for a short six mile hike near where I live at a 8% grade.. and coming down KILLED my calves.. knees were fine but calves were on FIRE.. and I’m having trouble walking today (not kidding).. Will this bent knee technique help with the burning? if now, any ideas? I did walk backwards for a while and got some relief but that’s not real safe in the Tetons.. any help you can give is much appreciated.
How would you use this technique coming down slower and what about in the snow?
Don’t know if you reply to comments but I’m interested to know if you were taught these techniques or if you learned them naturally over years of experience?
You could have mentioned increasing the length of the poles to enable the body to maintain a more upright position, while keeping the center of gravity slightly forward of the heels.
I just watched a video by YouTub’er “Chase Mountains”, that is directly contradictory in regard to footstrike. He says “land on heel first and allow forward roll”. This is confusing for me, my downhill knee pain is significant. Please watch his video and comment.
please remember to also take off your clothes and leave them, for even less weight carried
Whenever I hike after three days of the hiking I suffer from muscles pain especially in the legs! What can I do to prevent this issue?
Would you please make a video on how to improve your endurance?! I wanna ask also about the recovery time. Often when I go hiking, my heart rate stay high for a long time, sometimes up to the next day. It even wakes me up at night (true story). Is this normal?
Is this the Onion? No mention of trekking poles and dumping water, delete this and rethink.
You are doing a great job sir climbing mountains is an awesome thing sir hats off to you this was what I was finding awesome job sir keep making such kind of great videos on sessions of climbing
Joder, yo esto lo bajaría rodando. Hay que tener mucho equilibrio, control del cuerpo y muchas pelotas.
Hi your instructions are fantastic.. really appreciate.. i have been into trekking and rock climbing for some time.. I was looking for some training plan for everest/annapurna base camp treks. Any help really appreciated
Great advice. Nicely demonstrated. Never lock your knees on a downhill trek. And go easy enjoy the surroundings. It’s what you’re there for.
Umm where’s your 17kg pack and exhaustion from climbing it 15 min before?
Excelente vídeo Kilian! Casi en realidad virtual! Grandes consejos para los que nos apasiona el trail,sobre todo envió didáctico.
i wish i watched this sooner but i took an arrow to the knee
Awesome. Thank you for sharing! I’m off to check your other videos. Great stuff!
You have some really great helpful videos! Thanks so much for sharing your knowledge!
I’m 56 years old and just got into hiking a couple of years ago. This technique helped mitigate pain in both my knees (just below my knee caps) coming down steep hills on my last hike. The pain started a couple of months ago and I thought it meant no more hiking for me. Wearing ChoPak braces and using this technique will hopefully keep me going.
Thanks Chase!
How long are you in Europe? Would be cool to do a hike with you, if there’s a way to contact you?
Hey Chase I am now 57, in the last 5 years I have had a knee replacement and second and full lateral/vertical fusion to my rt ankle and 2 complete shoulder reconstructions…a lot of rehab time gone there, 4 years, I have almost lost my will to get out and do the exercises, and this is hard coming from an ex SAS soldier who has carried enormous loads over great distances….I am going to get back into it hard core and your vids are helping…hiking poles I think are a must now….thanks for the tips {or reminding me how I did it years ago}
Chris
I started lowering my core to put the weight on my thighs. Eliminating the knee pain. And excellent shoes. Altra Torin plush. Best cushioning shoes ever. On sale just now, so I ordered another pair. In case they aren’t making them anymore. Terrible to think that. Thank you for the video.
Warning: You can be badly hurt, when you slide down in the snow like viewed in this movie, by sharp stones!
If you’re descending down very steep ground, all this advice goes to shit.
Mobility of the ankles is important to avoid sprains, but I am not sure I agree with your downhill technique. I only do the heal breaking when there is snow to absorb the shock. Also, using the heals loses the foot-ankle to help absorb shock and sends it all up to the knee and hips. I agree with flexing the knees, but I currently absorb speed by taking more steps and avoid falling by keeping the nose in front of the toes. That being said, each terrain and level of energy requires adjustments and I am always open to new ideas to change things up and rotate in different styles for the long downhills which tyre me out:-)
I just watched a video by YouTub’er “Sikana English”, that is directly contradictory in regard to footstrike. He says “land on forefoot”. This is confusing for me, my downhill knee pain is significant. Please watch his video and comment.
Coming down the hike, what if the trail has wider and steeper steps how would you use that coming down technique?
I am sure that you will find good way to make it on Woodprix Webpage.
You you you kilian jonet goes to the end, every time trains he goes to nowhere, just the facts are tracks that he does to get fas…at the mountain he is in, at the earth eat he fish…when he trains he feed his brain, he is the best without stresss… Everymodafoka who wants to follow him must tu use twitter because running is impossible…. Yow yow yow 2018, new york, los angeles yow yow yow
I clicked on this vid b/c I thought it was downhill mnt biking…. I dont run downhill… but this vid is SICK!!!
This is helpful. I walked Mt Warning last week and had sore knees for the next two days.
good one kj. I’ve often tried laughing at my colleagues when passing but find them reluctant to buy me beers after completion of run. how would you recommend avoiding this predicament?
literally one of the best trail running advice videos. Not even joking. Thank you Kilian! ✌
Ok, I dumped all my water out. now I can finish my hike without all that extra weight.
Doesn’t matter how much I concentrate on going downhill properly, I still find my knees are taking a battering. Do I just have shitty knees or do I need to build up tolerance? Only been doing a regular 20 miles a week for a few weeks now, before that, just 10-15k a week.
Hey Chasse! Love your stuff! I’m a physical therapist on Montreal, Canada that runs a french blog on hiking injury treatment and prevention. Just tout let you know I just shared your video with my whole community! Keep it Up!
Good edition but the music in the background for the whole of the video is a mistake.. Use only few seconds of music and monetize your videos.
Love it! When I was hiking a lot, I somewhen adopted this tecnique by myself. It served me very well since. I believe the main problem for most people with this technique is, that you need stron quads to do thi for more than 1 minute.
If you walk around with your legs stretched wouldn’t your joints get more instead of less impact?