Hiking can be a time to enjoy the outdoors while challenging yourself physically. But there are times when an injury requires you to make adjustments to your style of hiking. For example, a torn meniscus is a common knee injury that reduces the amount of cushion between the tibia and femur. As a result, every step during a hike may result in excessive pressure on the knee joint and pain. You can, however, hike with a torn meniscus by taking a specific approach on the trail.
Step 1
Wear a knee brace or compression sleeve. The compression helps reduce swelling, along with preventing any excessive twisting or turning of the knee.
Step 2
Use hiking poles to reduce the impact on the knee joints and leg muscles. You can choose to carry only one hiking pole or carry two for a smooth, consistent stride pattern.
Step 3
Reduce your overall pack weight by eliminating unnecessary items or having your hiking partner carry heavy items. The reduced pack weight helps reduce the amount of stress placed on the knees during the hike.
Step 4
Select easy to moderate trails. Rugged or difficult trails may have significant elevation gains that place additional stress on the knee joints. The easy to moderate trails allow you to hike easily without worrying about your knee buckling with the rugged terrain.
Step 5
Hike shorter distances over one to two days. Pain with a torn meniscus typically occurs with running or walking long distances. Keeping the distances short keeps the swelling down by allowing sufficient rest between hikes.
Step 6
Apply an ice pack to the knee, if possible, after each hike. If you are based out of a campsite with a cooler and ice, apply an ice pack to the torn meniscus for at least 20 minutes to reduce the pain and swelling.
Things You'll Need
- Compression knee brace
- Hiking poles
- Ice pack
References
- Mayo Clinic; Torn Meniscus - Definition; Mayo Clinic Staff; February 2011
- Mayo Clinic; Torn Meniscus - Treatments and Drugs; Mayo Clinic Staff; February 2011
- Slackpacker: The Real Pros and Cons of Trekking Poles
- Mayo Clinic; Torn Meniscus - Causes; Mayo Clinic Staff; February 2011
- Mayo Clinic; Torn Meniscus - Symptoms; Mayo Clinic Staff; February 2011
