Hiking Tips
Hiking downhill is often taken for granted. In the minds of some, it represents the equivalent of “backcountry gravy”; the reward that follows the exertion of a challenging ascent. Yet hiking downhill takes its toll. Twists, slips and tumbles are most likely to happen while descending and no other type of hiking causes more wear and tear on the joints and muscles. By learning how to hike downhill efficiently in all types of terrain, the hiker can minimize the impact on the body and decrease the probability that falls and mishaps occur. As a bonus, descending with good technique means that you move faster and feel lighter, without having to put forth any extra physical effort. Without further ado, here are a dozen tips for hiking downhill
- PrepareyourTrip
Before beginning a downhill section give your gear a quick once-over:
- A. Tighten your hip belt and shoulder straps – on steep and uneven descents this will assist in minimizing pack movement, which can impede your balance if left unchecked.
- B. Check that your shoelaces are properly tied – you want them tight enough that they feel secure, but not so close that they restrict blood flow.
- C. If you’re carrying trekking poles, lengthen them accordingly. Poles that are too low will have you reaching unnecessarily forward, thereby disrupting your centre of gravity.
- D. Pre-hike tip– Don’t forget to trim those toenails.
- Centre of Gravity
Don’t lean forward, don’t lean back – while descending a mountain your centre of gravity should be low and over your legs.
- Minimize Stress
Due to the force of gravity, hiking downhill takes significantly more toll on our bodies than other types of walking.
That being the case, how do we minimize weight-bearing impact while descending? You can start by always keeping your downhill leg slightly bent on impact. This will help minimize stress on the knees, as the muscles rather than the joints take the brunt of the strain. “What about trekking poles?” Poles can help by redistributing some of the load to your arms and shoulders, thereby
reducing strain on the lower body. As a bonus, poles can also assist with balance and stability by providing two extra points of contact with the trail; particularly helpful for folks that aren’t especially surefooted and/or have pre-existing leg issues.
- Comfort Zone
Trips and falls can occur when hikers are rushing unnecessarily to keep up with their partners. When it comes to hiking downhill – particularly in technical terrain – there can be a big difference in comfort levels between hikers. Descend at a pace that feels right for you. By diligently practising good technique, over time the speed and confidence with which you descend will increase (Chronological Caveat: I believe this last point holds up to a certain age, after which no matter how good your technique might be, you won’t be going faster downhill).
