Why do knees hurt after hiking Bukit Kledang?
Bukit Kledang is steep, with rough steps, roots and long stretches that go on climbing. The knee works hard to lift you up, and even harder to lower you down. The ache sits at the front of the knee, behind the kneecap.
If you have not hiked in a while, the muscles tire before the joint is ready. The pain is then felt in the knee, and it shows up on stairs, when you stand from a chair or when you sit for a long time.
Why is the downhill harder than the climb?
Going down, the thigh muscles act as brakes. They lengthen while holding your body weight, and the force through the front of the knee grows with each step. When the muscles tire, the joint takes the load.
Most hikers say the knee only complains on the descent, or the next day. That pattern is typical of overload, not of a broken knee.
How can you hike with less knee pain?
Small changes help a lot.
- Shorten your steps on the way down and keep the knees soft.
- Use trekking poles and plant them ahead of you on steep steps.
- Slow the pace, and take a short break before the knee starts to complain.
- Wear shoes with grip and cushioning, and keep the laces secure.
- Drink water and bring a snack. Tiredness changes your technique.
- Build up distance gradually, not a big trail after weeks off.
What about the heat and the rain?
Ipoh’s humidity makes you tire sooner, and tired legs land harder. Start early in the morning to avoid the afternoon sun and the rain. Wet clay and roots make the trail slippery, which makes you tense and stiffens the knee.
If it rains, slow down and use the poles. If the trail is slick, turn back. A safe descent is better than a fast one.
What can you do at home to prepare?
Strong thighs, hips and calves share the load. A Cochrane review of 54 trials found that land-based exercise reduced pain and improved function in wear-and-tear knee arthritis [1]. Strength work is worth the effort at any age.
- Sit to stand from a chair, ten times, slowly.
- Step up and down a single stair, leading with the sore leg.
- Stand on one leg beside the kitchen counter for thirty seconds.
- Squat to a chair height, keeping the knees over the toes.
- Calf raises on the bottom step, lowering slowly.
Do these three times a week. Stop if pain climbs above mild.
When should you see a physiotherapist?
See one if the pain lasts more than a few days, if you notice swelling, clicking with pain, giving way or locking, or if stairs hurt every day. Get urgent medical care for a sudden knee that cannot bear weight, severe swelling after a fall or a hot, red knee with fever.
Our pages on knee pain and pain at the front of the knee explain more. Read about stairs and knee pain too.
How does physiotherapy help hikers?
We check how the knee, hip and ankle move, find the weak link and set a plan. You learn how to step and use poles on the descent. We also help you plan the return to hills, with home physiotherapy across Ipoh now.
Our Canning Garden centre, near Fatimah Hospital, is opening soon. Home and centre prices differ and are quoted on WhatsApp.