Backpacking is an opportunity to hike on trails over various terrain as you look at scenic views and free-ranging wildlife. Heading on an extended backpacking trip requires specific equipment and a backpack weighing 20 lbs. or more. Along with your equipment, the terrain and altitude require a significant amount of physical strength. If you have an injury, such as a bad knee, you can still head out for a backpacking trip by preparing, packing smart and choosing appropriate trails.
Preparation
The most important step for backpacking with a bad knee is preparing for the trip. According to Dr. Eric Alan Weiss, author of "Wilderness 911," preparing for a backpacking trip is similar to any athletic activity. Basic preparation includes strength training to improve lower-body strength and low-impact aerobic workouts such as cycling to improve cardiovascular fitness. You can also take short day hikes in your neighborhood or nearby parks to prepare your feet, hips, back and shoulders for the demands of the backpacking trip.
Reduce Weight
Your knees feel every extra pound in your backpack. Reduce the overall pack weight to reduce the impact and stress on your knees. Decrease your pack weight by taking only the essentials that can be used for multiple purposes and allowing someone else to carry your gear. For example, choose technical clothing fabrics so you don't need an extra set of clothes for every day. If your knees start aching on the trail, stop to rest until the pain subsides.
Flat Trails
Trails are rated as easy, moderate and challenging based on the terrain and grade. If you are backpacking with bad knees, research the trail maps and ratings to choose flat, easy trails. While you're hiking these trails, take comfortable strides at a smooth pace. Backpacking near campsites allows you to rest periodically during the hike. If you encounter terrain changes on the trail, switchback, or zigzag, along the trail to avoid moving in a straight line and reduce the stress on the knees.
Trekking Poles
Trekking poles are used to decrease the amount of pressure felt on the knees and hips during every step. They also improve balance and add stability while ascending or descending rugged terrain. You can adjust the length of the trekking poles to match your height and terrain. For example, shorten the poles for hiking uphill or lengthen the poles for hiking downhill.
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