Is Walking Downhill a Good Workout?

A common complaint among walkers and hikers is soreness from going downhill. This is probably because your hip and knee extensors must contract eccentrically, or longer, while you walk downhill. Muscles are subjected to more strain during eccentric than concentric contractions. But when done correctly, walking downhill may be a great exercise.

It consumes calories.

As you descend, gravity is the first force to strike your body, causing your weight to move closer to the earth with each stride. By using both concentric, or shortening, muscle contractions to regulate the movement of your legs as they go downhill and eccentric, or lengthening, muscle contractions to strengthen your leg muscles, this causes your knee and hip joints to absorb this strain. Your core muscles are also used when walking downhill to keep your posture steady. Walking downhill can also be challenging if you have vestibular issues, which are issues with balance and spatial awareness, since it can be challenging to know where your feet are on inclined terrain. The majority of research indicates that walking downhill burns fewer calories than walking on level terrain, despite these great demands on your muscles. This indicates that, for a 150-pound person, walking downhill burns only five fewer calories per mile than walking on level terrain.

It makes your leg muscles stronger.

Leg muscles can be effectively strengthened by walking downhill. Walking downhill, as opposed to walking flat, requires your hip and knee extensors to contract eccentrically, or lengtheningly, which slows your gait and lessens the force on your weight-bearing leg. This promotes these muscles' strength and helps shield them from harm. But it's crucial to ease into downhill walking and start with short walks because these eccentric contractions can also result in muscular discomfort. Next, progressively lengthen and intensify your walks. When walking downhill, Richards advises you to concentrate on maintaining good posture by keeping your torso straight and bending slightly forward for stability. In order to increase stability and lower your chance of sliding or falling, he also advises planting your feet with the toes pointed laterally rather than straight down or forward. As you walk, especially on steeper slopes, you should also keep your knees bent.

It makes your hip muscles stronger.

Your leg muscles must contract eccentrically, or extend, when you walk downhill. When you descend a slope, this kind of contraction lessens the force on your weight-bearing knee and hip joints. This strength can lower your risk of ailments like muscle rips and pulls and enable you to walk downhill for longer periods of time. It's crucial to strengthen your muscles with regular walking workouts if you're worried about injury before taking on downhill walking. Hiking uphill and downhill on the same day can leave you a little sore, particularly if you're not used to downward terrain. Walking downhill strains your joints since every step strikes the ground at an abnormal angle and with greater energy. This may result in your hip, ankle, and knee muscles becoming tense and uncomfortable. If this is an issue for you, think about adding more walks on the lower elevation to your hiking schedule or doing exercises to build stronger ankle, knee, and hip muscles.

It fortifies your knees.

Walking downhill puts more strain on the extensor muscles of the hip and knee, necessitating stronger contractions to avoid damage. A study that was published in the journal "ScienceDirect" claims that these eccentric contractions improve your muscles and lessen the pain associated with walking downhill. Try doing shorter hikes and concentrate on maintaining your weight over the balls of your feet to help prevent knee soreness. Moreover, on steep inclines, make sure to place each foot slightly laterally to help balance the legs and knees. Using trekking poles is an additional choice that can improve knee protection and gait balance. If you are new to hiking, begin with short, easy walks and work your way up to longer, more strenuous hikes. And never forget to contact a physical therapist to determine the cause of any knee discomfort you may be experiencing. They might suggest stretches to increase stability as well as exercises to help strengthen the muscles in the ankle and knee.