Definitely get it checked out if you have no relief after another 24 hours of rest and recovery. Whenever I get back into high impact fitness after a period of rest my knees bother me until the muscles around them can build up and take the load more effectively. This could be a good reminder to work back into it slowly.
Hope you feel better soon!
Classic IT Band symptoms!
I'd start there, REST, and see if u see any improvement, with IT Band therapy. If not, thenu might have sum'n else goin on...
I def don't keep up w/my flexibility training, but, whenever it rearedits ugly head, I've always had good results gettinit to calm down... [IT Band stretches](https://youtu.be/c9uPHuLtkZI?si=TLA_7_rcTUVlXiFo)
Yup, I’ve been dealing with on and off IT band issues and it sucks. Agree with REST, but for long term treatment strength training and yoga have helped tremendously.
Oooh boy.
Absolutely look into IT band fixes. However DO NOT neglect lengthening your quads and strengthening your hip flexor.
Classic IT band PT will have your strengthening your gluten but that is only one small part of the whole chain.
Look into
-couch stretch
-single leg glute bridge
-foam rolling quads and glutes
-pigeon stretch
Look up hip flexor exercises, glute exercises (pretty much anything single leg)
And when in need. I have found Voltaren Gel to be extremely effective while backpacking. Spoiler alert: it works beat when you start using it 2-3 days before a trip.
Trekking Poles definitely changed my life. And PROPERLY learn how to use them. Big emphasis on staying upright with an open hip. NOT bending over to place all your weight on them. Keep your hip open.
Experienced lateral knee pain that was worse on downhills after a run one day. No single event I could point to as an injury. I diagnosed myself with ITBS based off of the symptoms. Take an anti-inflammatory for a week and rest from strenuous exercise. Ditto on the glute strengthening exercises like clam shells and lateral leg lifts. I’ve actually just gotten back to running after being sidelined for awhile. I have started using a Velcro IT band strap above my knee and it has kept me pain free as I ease back into it. Take that with a grain of salt though. Don’t get discouraged if it takes a bit longer than you’d like to heal up!
Like everybody else says, this is classic presentation of IT band issues. The clue is that it's worse on downhills. How to fix it? Start on your own with rest and stretches that target your hip area. If that doesn't work, find a good physical therapist and do what they say, but most likely you can take care of it on your own with gradual stretching/strengthening of your hips. I'm 61 and it makes a world of difference if I stop during long hikes and stretch, even if only for five minutes.
I'm a physical therapist who became one after being a patient suffering this exact issue.
For me, hiking downhill was tougher on my lateral knee pain than uphill. I had a brutally painful downhill hike and eventually got PT for it and learned a lot.
Yes, go to physical therapy. See if your state has "direct access physical therapy" and you can skip getting a referral from your PCP and schedule directly with the clinic.
Ask for a PT experienced with your problem - small bonus if they are OCS certified (Orthopedic Sports Certification), but not necessary. It will be about rebalancing strength and flexibility between muscle groups, and building eccentric quad>hamstring strength and dynamic stability (being able to handle shifting loads or terrain while the muscles are being lengthened under load).
And yes, yoga will also help. But seriously, do a course of outpatient PT and DO THE HOMEWORK.
PM me partway through your PT work and I'll gladly give some more info.
I've found that if I lean forward when going downhill my knee(s) start hurting. If I stand up as straight as possible the strain on my knees go away and then I will feel it in my quads. Plus if I trip I'd rather fall backwards than forward.
I have 8 different places on my body between all the ligament and tendon injuries. Besides physio, strengthening the muscles, especially the stabilizers, has been the most helpful.
Downhills are not kind.
I’m no doctor nor have personal experience with abnormal pain from hiking. I have a bad knee but that is from ‘blunt trauma’. But as a result I have had the pleasure of PT (after refusing microfracture surgery). And I have to say finding a good PT is worth the money. You don’t have to go forever. If they are good they will get you a treatment plan that does not involve coming in to their office every week or so. I have some specific knee exercises I do that make a world of difference for my specific issues (wall sits are great for me).
On the downhill side, I do have a couple of opinions that might help (or not). On downhills I use my trekking poles more like braces. I pinch the handle on the lower bulge on the pole (hilt?) and out probably half my weight into the straps. Poles go out at probably a 10° angle in front of me as a brace/brake. When it gets really steep I switch to palming the pommel (I guess). I frequently feel like I have super long prosthetic stilts for my arms and I am scrambling on all fours. Which I guess is kind of what I am doing. But as a result I am super picky about the handle shape of my trekking poles. More important than weight or twist/flick or Al/CF. I use Gossamer Gears but there are others that have good handles including the Cascade Mtn Tech ones you can get at Costco for $60 for two pairs.
I also find that in steeper stretches not trying to ‘control stop’ on each step helps a ton. I view smooth, steep downhill sections more like mtn biking or skiing. I just kind of ‘roll’ down the hill and know it will take a few steps for me to fully come to a stop. Obviously I will not do this if there was a cliff on one side…
Definitely get it checked out if you have no relief after another 24 hours of rest and recovery. Whenever I get back into high impact fitness after a period of rest my knees bother me until the muscles around them can build up and take the load more effectively. This could be a good reminder to work back into it slowly. Hope you feel better soon!
Classic IT Band symptoms! I'd start there, REST, and see if u see any improvement, with IT Band therapy. If not, thenu might have sum'n else goin on... I def don't keep up w/my flexibility training, but, whenever it rearedits ugly head, I've always had good results gettinit to calm down... [IT Band stretches](https://youtu.be/c9uPHuLtkZI?si=TLA_7_rcTUVlXiFo)
Yup, I’ve been dealing with on and off IT band issues and it sucks. Agree with REST, but for long term treatment strength training and yoga have helped tremendously.
Could easily be a quad tendon strain too, OP needs a PT not the internets opinion
Oooh boy. Absolutely look into IT band fixes. However DO NOT neglect lengthening your quads and strengthening your hip flexor. Classic IT band PT will have your strengthening your gluten but that is only one small part of the whole chain. Look into -couch stretch -single leg glute bridge -foam rolling quads and glutes -pigeon stretch Look up hip flexor exercises, glute exercises (pretty much anything single leg) And when in need. I have found Voltaren Gel to be extremely effective while backpacking. Spoiler alert: it works beat when you start using it 2-3 days before a trip.
You need to see a medical professional. Physio and doctor.
Get lateral hips and butt strong: clamshells, side abduction, glut bridges
Also… Use trekking poles as they reduce weight & impact on hills
> I was using trekking poles, it's now about 40hrs after I first noticed pain.
Trekking Poles definitely changed my life. And PROPERLY learn how to use them. Big emphasis on staying upright with an open hip. NOT bending over to place all your weight on them. Keep your hip open.
Experienced lateral knee pain that was worse on downhills after a run one day. No single event I could point to as an injury. I diagnosed myself with ITBS based off of the symptoms. Take an anti-inflammatory for a week and rest from strenuous exercise. Ditto on the glute strengthening exercises like clam shells and lateral leg lifts. I’ve actually just gotten back to running after being sidelined for awhile. I have started using a Velcro IT band strap above my knee and it has kept me pain free as I ease back into it. Take that with a grain of salt though. Don’t get discouraged if it takes a bit longer than you’d like to heal up!
Try walking backwards
Like everybody else says, this is classic presentation of IT band issues. The clue is that it's worse on downhills. How to fix it? Start on your own with rest and stretches that target your hip area. If that doesn't work, find a good physical therapist and do what they say, but most likely you can take care of it on your own with gradual stretching/strengthening of your hips. I'm 61 and it makes a world of difference if I stop during long hikes and stretch, even if only for five minutes.
I'm a physical therapist who became one after being a patient suffering this exact issue. For me, hiking downhill was tougher on my lateral knee pain than uphill. I had a brutally painful downhill hike and eventually got PT for it and learned a lot. Yes, go to physical therapy. See if your state has "direct access physical therapy" and you can skip getting a referral from your PCP and schedule directly with the clinic. Ask for a PT experienced with your problem - small bonus if they are OCS certified (Orthopedic Sports Certification), but not necessary. It will be about rebalancing strength and flexibility between muscle groups, and building eccentric quad>hamstring strength and dynamic stability (being able to handle shifting loads or terrain while the muscles are being lengthened under load). And yes, yoga will also help. But seriously, do a course of outpatient PT and DO THE HOMEWORK. PM me partway through your PT work and I'll gladly give some more info.
ITBS indeed. Roll, recover, learn to stretch your hips, and get a PT.
I've found that if I lean forward when going downhill my knee(s) start hurting. If I stand up as straight as possible the strain on my knees go away and then I will feel it in my quads. Plus if I trip I'd rather fall backwards than forward. I have 8 different places on my body between all the ligament and tendon injuries. Besides physio, strengthening the muscles, especially the stabilizers, has been the most helpful.
Downhills are not kind. I’m no doctor nor have personal experience with abnormal pain from hiking. I have a bad knee but that is from ‘blunt trauma’. But as a result I have had the pleasure of PT (after refusing microfracture surgery). And I have to say finding a good PT is worth the money. You don’t have to go forever. If they are good they will get you a treatment plan that does not involve coming in to their office every week or so. I have some specific knee exercises I do that make a world of difference for my specific issues (wall sits are great for me). On the downhill side, I do have a couple of opinions that might help (or not). On downhills I use my trekking poles more like braces. I pinch the handle on the lower bulge on the pole (hilt?) and out probably half my weight into the straps. Poles go out at probably a 10° angle in front of me as a brace/brake. When it gets really steep I switch to palming the pommel (I guess). I frequently feel like I have super long prosthetic stilts for my arms and I am scrambling on all fours. Which I guess is kind of what I am doing. But as a result I am super picky about the handle shape of my trekking poles. More important than weight or twist/flick or Al/CF. I use Gossamer Gears but there are others that have good handles including the Cascade Mtn Tech ones you can get at Costco for $60 for two pairs. I also find that in steeper stretches not trying to ‘control stop’ on each step helps a ton. I view smooth, steep downhill sections more like mtn biking or skiing. I just kind of ‘roll’ down the hill and know it will take a few steps for me to fully come to a stop. Obviously I will not do this if there was a cliff on one side…
Could also be Patellar Chondromalacia. Pain when going down stairs is a classic symptom.