Referreport
If you have osteoarthritis in your knee and are planning a hike, you should take your body and its needs into account when planning. Under no circumstances should you start from zero to one hundred – and immediately embark on a forced march.
“With osteoarthritis, the knees are more sensitive. But if you treat them well, you can often still do a lot,” says Professor Karl-Heinz Frosch, Director of the Clinic and Polyclinic for Trauma Surgery and Orthopaedics at the University Medical Center Hamburg-Eppendorf.
Slowly get used to the strain
It is important to gradually get your knees used to the strain. So it is better not to plan long, strenuous routes. “Even several days of hiking in a row can lead to excessive strain and pain. The knee needs rest breaks in between to recover,” says the knee expert.
In general, exercise is recommended. “Cartilage can be trained. In the long term, exercise strengthens the remaining cartilage tissue as well as the bones, tendons and muscles,” says Frosch. Important: Before people with knee arthritis, but also with severe knock knees or bow legs, go on a tour or go on a hiking holiday, they should check with a specialist whether and under what conditions this is possible. Insoles can sometimes help.
What is important when planning the route?
- Route: High-altitude trails and panoramic trails are more suitable than a steep climb to the summit. “Walking downhill in particular puts a lot of strain on the knees. You should avoid that,” says Frosch. If you want to see far, you can take the cable car downhill.
- Emergency plan: “When choosing a route, make sure that there are always opportunities to get off.” This is important in case you have to stop the hike early because your knee hurts, for example. And even if you don’t have any pain, always plan enough breaks.
- Terrain: People with knee arthritis should avoid uneven paths with roots and stones. Asphalt roads are also not suitable for sensitive knees. Instead, Frosch advises: “If possible, it is best to run on flat forest paths.”
What is important about equipment?
- Shoes: It depends on the surface. “Soft sneakers with padded soles are good for the joints and are the right choice on flat forest paths,” says Frosch. If the terrain is uneven, however, it is better to wear hiking boots. “They prevent you from twisting your ankle and can provide a little more support.” Overall, the shoe should be well broken in and tried and tested.
- Poles: They absorb part of the weight and can therefore take the strain off the knee. “Especially when going downhill, this can mean ten to fifteen kilos less load.”
- Bandages: If you want a little more support, you can support your knee with bandages. “But I wouldn’t wear them all day or regularly. Bandages are not a permanent solution. It’s better to strengthen the muscles in a targeted manner beforehand,” advises Frosch.
- Compression stockings: There are compression classes 1 and 2. “Class 1 is more like firm jogging socks. Class 2 is tighter. You usually need an aid to put them on. That’s why they’re not that popular,” says Frosch. Nevertheless, they can help if you have problems with swelling in your knees due to your arthritis.
- Luggage: The backpack should be light. “Two or three kilos shouldn’t be a problem. And of course you should take enough water with you. But too much weight – just like excess weight – puts additional strain on your knees.” It’s best to plan a place to stop for refreshments along the route. Then you’ll have to carry less provisions.
About the person: Professor Karl-Heinz Frosch is a knee expert of the German Society for Orthopaedics and Trauma Surgery (DGOU) and active in the German Knee Society (DKG). He is also the director of the Clinic and Polyclinic for Trauma Surgery and Orthopaedics at the University Medical Center Hamburg-Eppendorf and the medical director of the Hamburg Accident Hospital.
Source: German