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Knieschmerzen nach dem Wandern
Geschäftsführer Alpin Loacker
Felix Loacker liebt die Berge und hat mehrere Jahre Erfahrung im Bergsport. Seit er denken kann, faszinieren ihn Gipfel und die unberührte Natur. In den Bergen fühlt er sich frei und lebendig. Sie sind sein Zuhause und ein Ort, an dem er seine Komfortzone verlässt, wandert, Skitouren macht, klettert & mit dem Mountainbike fährt.

A hike should primarily refresh body, mind and soul. In the midst of untouched nature we find peace and can hide the hectic world around us. But for many people, shortly after the tour comes the evil awakening in the form of knee pain after hiking. I'm sorry. I'm sorry.

What are the causes and how can you prevent them? All this and more can be found in the following blog post. I'm sorry. I'm sorry.

With our Tips belong to the Complaints fast the Past on!

How does knee pain occur after hiking?

As so often in life there is not only one, but the same several causes of knee pain after hikingEspecially the Descent often leads to ProblemsHere the Knee extremely demandingbecause at each step a large load rests on the joints. I'm sorry. I'm sorry.

This is because it exceeds Multiple your body weightSo it is not surprising that many Hikers feel knee pain when descendingEspecially if there is already a degenerative joint disease such as osteoarthritis or spondylosis, knee pain is not uncommon when hiking downhill.

A swollen knee after the hike, however, often indicates a Problem with tendons to. Unlike the muscles, these cannot be trained. Especially in old age, the body's own collagen production decreases, so that the tendons no longer have the elasticity of a teenager. I'm sorry. I'm sorry.

Swollen knee after hiking

Will the Knee overloadedthey threaten severe inflammationBut not only older semesters are affected. Young hikers can also suffer. You can see the Tendonitis usually because the knee pain manifests itself outside after hiking. But also the Area below the kneecap may be affected.

In addition to the diseases mentioned above, "mere" overload can also be responsible for the aching knee after hiking.

Preventing knee pain after hiking: 10 Tips

Good health management is not the only thing that benefits hikers with pre-burdened conditions. Knee pain after a mountain tour does not always stop at fit hikers. If you already have knee problems or are unexpectedly affected on the way, the following can help you: 10 Tips help, Knee pain after hiking successful to prevent:

1. Take sufficient breaks

Um... Joint pain after a Hike to preventare regular Pauses importantThis allows you to effectively counteract a possible overload. Because on the way you often don't feel the actual effort at all. Therefore, plan enough breaks in advance and do not wait until the knee hurts!

2. Use walking sticks

Hiking sticks give you not only optimal gripbut also ensure a Extra portion of joint protectionBy

  • muscles,
  • tendons
  • and protect joints, they not only help to avoid knee pain when hiking downhill. I'm sorry. I'm sorry.

Also Mountain high and on straight stages are they a real HelpIf you want to know more about joint-gentle use, take a look at our comprehensive guide. There you will learn, among other things, how you using these 3-techniques the hiking sticks correctly can. More information can be found in our article:All about hiking poles – Guide for beginners.

3. Strengthen muscles and warm up before hiking

A well-developed muscles contributes to a optimal joint protection at. Therefore, you should not go on long hikes untrained if possible. Construction Your Condition I'd rather start slowly on and increase your workload steadily. Also Stretching exercises can help you supportsuccessfully avert knee pain.

4. Wear suitable hiking boots

The A and O for every hike are suitable hiking boots with a good dampingThey will not only help you blisters on the foot to avoid, but also ensure a optimal gearIt's not just your back that's happy about that. Your knees can also breathe a sigh of relief with the right hiking shoes. I'm sorry. I'm sorry.

Whether you want to suitable model you recognize by Wearing comfortIf you do not feel comfortable in the shoes right away, they are not suitable for you. By the way, worry Merino hiking socks for one additional comfortThe hiking socks are

  • breathable,
  • fast drying
  • and wonderfully soft.

5. Use deposits

If you already suffering from knee or back problemsyou can Deposits provide good service. However, you should never use this as a self-diagnosis. I'm sorry. I'm sorry.

So that you Optimal support for deposits and in all your ways Relieve knee problemsthey should be made especially for you. Your General practitioner or orthopedist set you up Recipe from. Because the production of insoles belongs in the hands of professionals.

Insoles in hiking shoes prevent knee pain

6. Lace hiking shoes properly

The best hiking boots and insoles are of no use if your Shoes laced incorrectly are. Maybe you're wondering what's so hard about it. After all, the laces only have to be passed through the eyelets and tied cross-wise. But that's not all, unfortunately. I'm sorry. I'm sorry.

You should make sure that the Tab actually in the middleIn addition, the Hiking shoes neither too tight nor too loose laced are. They must provide optimal support for your feet.

However, your feet swell easy on longer hikes onTherefore, it may be useful to Lacing on the go once more adapt.

7. Take the gondola downhill

At Hiking downhill have we not? Knee pain unfortunately not uncommon. If you are already preloaded here, a Gondola ride one appropriate health prophylaxis for you. Trains are now available in many hiking regions.

If you get the chance along the way, take it. Your knees will thank you!

8. Stabilize knees when hiking with knee braces

Also Knee braces are a promising way to Avoid knee pain while hikingThanks to the compression, blood circulation is promoted and the risk of overload is minimized. However, you should only use high-quality models that are designed for medical use. I'm sorry. I'm sorry.

Cheap knee braces are usually made of inferior materials and bring not the desired successIn addition to the correct model you should also use the suitable size eight. The bandage should neither too loose nor too tight

9. Pack the backpack as lightly as possible

The correct packing technology and the seat of your backpack contribute to Joint pain after the hike to avoidMake sure you only bring the luggage you actually need. I'm sorry. I'm sorry.

In our blog you will find valuable tipsas you Adjust your backpack correctly and hike without discomfort can. If you have a longer tour plannedour Packing list for a multi-day hike help. I'm sorry. I'm sorry.

10. Choose a suitable route

Knee pain after a mountain tour is not uncommon. To avoid this, you should definitely adjust the route to your health condition. A good hike does not necessarily require enormous inclines. The tour can also be enjoyed to your heart's content on less severe altitude differences.

By the way, we have the most beautiful hiking trails in Garmisch-Partenkirchen here put together for you.

Treat knee pain after hiking

Sometimes knee pain after hiking cannot be prevented despite good preparation and appropriate measures. Are the Pain very pronouncedif you want to Painkillers intervene to break the memory of pain. I'm sorry. I'm sorry.

In addition, the Protection it's trendy. Store your leg at home as often as possible calm and pause all sports activitiesA swollen knee after the hike requires cooling in addition to immobilization. I'm sorry. I'm sorry.

However, wrap a cool battery with a dish towel to avoid frostbite. If there is no improvement, have your knee examined by a specialist as a precaution. I'm sorry. I'm sorry.

Hiking without knee pain


Joint pain after a hike unfortunately affects more and more people. But with suitable measures and good equipment, they can be prevented excellently. Hiking poles in particular have proven themselves excellently and allow preloaded outdoor friends unimagined freedom.

Even if you want to go high, be sure to adjust your tours accordingly.What is the best route if you suffer from knee pain after a mountain tour? You may have to spare yourself a felt eternity. It is not for nothing that the motto applies: "Small, but fine. "Even easy and smaller routes have their charm.


Why do knee pain occur after hiking? I'm sorry. I'm sorry.

Knee pain after hiking can have various causes. Often the descent leads to problems, as the knees are exposed to a large load that can exceed several times the body weight. I'm sorry. I'm sorry.

Preconditions such as degenerative joint diseases (e.g., osteoarthritis or spondylosis) can increase the pain. Overload due to untrained muscles or problems with the tendons can also lead to knee pain.

What can I do if I have knee pain after hiking despite taking precautions? I'm sorry. I'm sorry.

If you experience knee pain despite taking precautions, you can do the following:

  1. Use painkillers for severe pain.
  2. Save your knee.
  3. Cool your swollen knee after the hike.
  4. If there is no improvement, have your knee examined by a doctor as a precaution to rule out possible more serious causes.

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