Summer Hiking Season: Protecting Your Knees on Arizona Trails

As summer arrives in Northern Arizona, hiking season is in full swing. From scenic trails around Flagstaff to challenging routes with steep elevation changes and uneven terrain, outdoor enthusiasts are increasing their mileage and exploring more of the region’s trails.

While hiking is a great way to stay active, the added demands of longer distances, elevation gain and rocky terrain can place extra stress on the knees. During the summer months, knee pain is one of the most common complaints among hikers and can often be linked to arthritis flare-ups, meniscus injuries and overuse conditions.

“Many hiking-related knee injuries occur when people increase their activity too quickly or underestimate the physical demands of the terrain,” says Dr. Lewicky, orthopedic surgeon specializing in orthopedic sports medicine and adult joint reconstruction surgery of the shoulder and knee at Northern Arizona Orthopaedics. “Proper preparation and recognizing early warning signs can help hikers stay active while reducing the risk of more serious injuries.”

Why Hiking Can Cause Knee Pain

The knee absorbs significant impact during hiking, particularly when navigating steep climbs, descents and uneven terrain. Common causes of hiking-related knee pain include:

• Arthritis flare-ups: Existing joint wear and tear can lead to increased pain, stiffness and swelling following longer hikes or increased activity. 
• Overuse injuries: Rapid increases in mileage, elevation or hiking frequency can place added stress on the muscles, tendons and ligaments that support the knee.
• Meniscus injuries: Twisting motions, sudden changes in direction or uneven footing can injure the meniscus, the cartilage that cushions and stabilizes the knee  joint.

Hiking With Arthritis

A diagnosis of arthritis does not always mean giving up the activities you enjoy. Many people with knee arthritis can continue hiking by selecting appropriate trails, wearing supportive footwear and gradually increasing their activity level.

Strengthening the muscles surrounding the knee, warming up before hitting the trail and allowing adequate recovery time can also help reduce stress on the joint and improve overall function.

“Staying active is important for maintaining mobility and joint health,” says Dr. Lewicky. “The goal is to find the right balance between movement and protecting the joint.”

Can Trekking Poles Help Protect Your Knees?

Trekking poles can provide added stability on Arizona’s rocky and uneven trails. They help improve balance, especially during descents, and may reduce some of the stress placed on the knees by distributing weight more evenly.

Warning Signs of a Meniscus Tear

Hikers should pay attention to symptoms that may indicate a more serious knee injury, including:

• Pain along the joint line of the knee 
• Swelling or stiffness after activity 
• Catching, locking or clicking sensations 
• Difficulty bending or straightening the knee 
• A feeling that the knee is unstable

If knee pain continues, worsens or affects daily activities, an orthopedic evaluation can help identify the cause and determine the right treatment approach.

Recovery Tips After a Long Hike

After a challenging hike, proper recovery can help protect your knees and prepare your body for future adventures:

• Rest and allow your muscles and joints time to recover 
• Stay hydrated, especially during Arizona’s warmer months 
• Stretch and strengthen the muscles supporting your knees 
• Apply ice if swelling or soreness develops 
• Avoid pushing through sharp or persistent pain

Keep Exploring Arizona Trails Safely

Northern Arizona offers some of the best hiking opportunities in the country, and with the right preparation, hikers can continue enjoying the outdoors while protecting their joints.

If knee pain is limiting your ability to hike, exercise or participate in activities you love, the orthopedic specialists at Northern Arizona Orthopaedics can help diagnose the cause and develop a personalized treatment plan to get you back on the trail.