Going up is hard on your lungs. Coming down is hard on your joints.

Most people brace for how tough the uphill part of a hike will be, but it is usually the way down that causes the most damage. Every step downhill sends extra force through your knees, hips, and lower back as your body works to control the descent.

With each downhill step, your knee absorbs a force several times your body weight. Over the course of a long Utah trail, that adds up fast. Combine that with a loaded backpack, and your spine and hips are also taking on extra strain trying to keep you balanced and upright.

• Use trekking poles to take some load off your knees and improve balance

• Take shorter, more controlled steps on the way down instead of long strides

• Strengthen your quads and glutes before hiking season, since strong muscles absorb shock better than joints alone

• Stretch your hips and lower back after a hike, not just before

Knee pain that shows up specifically on descents, or lower back stiffness the day after a hike, are both signs that something is not moving the way it should. This is often a sign of joint restriction or muscle imbalance rather than a serious injury, but it is worth addressing before it becomes one.

Chiropractic care can help identify and correct the joint restrictions and imbalances that make downhill hiking harder on your body than it needs to be. A lot of hikers are surprised at how much smoother their knees and back feel after getting properly aligned.

If Utah’s trails are calling you this summer, let’s make sure your body is ready for them. Come see us at Kinetic Chiropractic in Pleasant Grove before your next big hike.