Why Walking Downhill Is Harder on Your Knees Than Up

Here's something counterintuitive: walking down a mountain is actually harder on your body than climbing up it. While your lungs might disagree, your knees know the truth.

When you descend a steep slope, each step sends a shockwave through your lower body. Your knees absorb forces of up to three times your body weight—and on very steep terrain, that number can climb even higher.

The Physics of Going Down

Walking downhill is essentially controlled falling. With each step, your lead leg must brake your entire body's momentum while also supporting your weight against gravity's pull.

Unlike climbing, where your muscles contract concentrically (shortening as they work), descending requires eccentric contractions—your muscles lengthen while under tension. This type of movement is significantly more demanding on your joints and connective tissue.

Why Your Knees Take the Hit

The knee joint sits at the intersection of two major forces during downhill walking:

• Compressive force from your body weight pressing down
• Shear force from your momentum pushing forward

Your quadriceps muscles fire intensely to prevent your knee from buckling, which ironically increases the pressure on your kneecap. The steeper the slope, the greater these forces become.

The Numbers Don't Lie

Research from the Journal of Biomechanics has measured these forces extensively. On level ground, walking puts about 1.5 times your body weight through your knees. Climbing stairs bumps that to roughly 2.5 times.

But descending a steep hill? The impact forces spike to three to four times your body weight. For a 150-pound person, that's 450 to 600 pounds of pressure with every single step.

Protecting Your Knees on the Trail

Hikers and mountaineers have developed strategies to minimize this stress:

• Trekking poles can reduce knee forces by up to 25%
• Zigzagging down steep sections reduces the effective slope angle
• Shorter steps decrease impact forces compared to long strides
• Keeping knees slightly bent allows muscles to absorb more shock

Some experienced hikers actually find the descent more challenging than the climb—not because of cardiovascular effort, but because of the cumulative joint stress.

The Day-After Effect

Ever noticed your thighs are more sore after hiking down than up? That's delayed onset muscle soreness (DOMS), and it's directly related to those eccentric contractions. Your quadriceps work overtime as shock absorbers, and they let you know about it 24 to 48 hours later.

This is also why people with knee problems often struggle more with stairs going down than up—the forces involved are simply greater in that direction.

So next time you're dreading a steep climb, remember: your lungs might burn on the way up, but your knees are saving their complaints for the journey back down.