If you plan to hike this summer and want to avoid knee pain, a walking coach recommends following this four-week treadmill walking plan

If you’ve ever experienced pain in your knee when walking up or downhill, you’re not alone. In fact, there’s even a name for it: hiker’s knee.

“Hiker’s knee is a term commonly used for knee pain caused by repetitive stress during steep descents, excessive hiking, or weak supporting muscles," explains Ludgina Dieujuste, who’s a walking coach at WalkFit.

It’s a specific type of pain, different to the discomfort associated with something like runner’s knee. “The pain is often localised at the front of the knee or around the kneecap and can cause aching, swelling, or a grinding sensation,” Diejuste explains.

Although hiking is a great way to improve your fitness and build lower-body strength, it can put pressure on the joints, which is why it might lead to this type of knee pain.

“Fortunately, hiker’s knee can often be avoided by strengthening the glutes, quads and hips, while also progressively preparing your body for steeper hills,” Diejuste says.

She explains that the best way to strengthen these muscles while preparing your body for hiking is progressive incline walking.

“Progressive incline walking is a simple but effective way to build the strength needed for hill climbing. By gradually increasing the incline over several weeks, walkers can target key muscle groups that are essential for tackling steep terrain,” Diejuste explains.

Below, the walking coach has put together a four-week plan that will help to get you ready tackle steep gradients during hiking season. Not only are you reducing your chances of experiencing hiker’s knee, hiking will feel easier.

Diejuste says this programme is especially beneficial for beginners or older adults returning to exercise. “This type of training helps develop strength and endurance while reducing unnecessary stress on the knees,” she says.

This workout plan isn’t designed for people who are experiencing ongoing pain in or around the knee, so make sure you seek medical advice and avoid following this plan if that is the case. “Continuing to hike with existing joint issues could worsen the injury or lead to long-term damage,” Diejuste says.

The four-week treadmill incline walking plan to prevent hiker’s knee

Diejuste has shared recommendations for each week of training, which includes the incline level you should set your treadmill to, the number of walks you should do each week and the length of each walk.

Week 1

Walks: 3 Time: 20min Incline: 2-3%

Diejuste says: “Your first week should be about building the habit, so focus on maintaining a comfortable pace and good posture while getting used to walking on a gentle incline.”

Week 2

Walks: 3-4 Time: 25min Incline: 4-5%

Diejuste says: “You can now introduce a bit more of a challenge. Your glutes and calves will start to work harder here, helping to build the muscle strength needed for hill climbing.”

Week 3

Walks: 4 Time: 30min Incline: 6-7%

Diejuste says: “At this stage, you’re working on building strength and endurance. Your body should be adapting to steeper gradients, helping improve stamina and lower-body strength.”

Week 4

Walks: 4 Time: 40min Incline: 8-10%

Diejuste says: “This week is designed to be the last of your training. It mimics steeper trail sections, helping your legs adapt to the type of effort required during real hikes.”

Walking form tips

Posture plays an important role in preventing injury, so it’s important to stand up straight and engage your core when walking on the treadmill at an incline.

Diejuste also notes that you should avoid holding onto the treadmill bar when walking if you feel comfortable without it. “While it might help you to feel more stable, it changes your posture, adds more support to your body weight, meaning the muscles you are targeting don’t work as hard, and it’s less realistic in mimicking a hiking environment,” she explains.