You can hike with arthritis. Choose flat, smooth trails, start with short walks, use poles on descents, and cut back if your joints hurt more afterward.
Understand Your Arthritis Before You Hike
Osteoarthritis happens when the cartilage and other tissues within the joint break down or change structure. NIAMS says this isn’t simple wear and tear. Pain, swelling and loss of joint motion follow as the damage progresses.
Many people assume hiking will make arthritis worse. The CDC says physical activity can help people with arthritis reduce joint pain and improve function and mood.
A 2024 Cochrane review of 139 trials in knee osteoarthritis found low to moderate certainty that exercise probably improves pain and function in the short term.
The review covered exercise in general, not hiking in particular. The benefits were of uncertain clinical importance.
Exercise in general can help, so the question is how to fit hiking to your joints.
Assess Your Current Fitness Level and Joint Capacity
Note your pain before, during and 24 hours after an activity such as a walk. It usually rises during exercise, then settles afterward.
If the pain is still up after 24 hours, shorten the next outing. You can start with just 5 minutes.
Start slowly, and add difficulty in small amounts over time.
Choose Low-Impact Trails That Match Your Knees
Pick trails that cause little or no pain, as the CDC advises for any activity.
Check the park’s website or ask a ranger about trail difficulty before you go. Look for gentle inclines and well-maintained surfaces.
Good features to look for:
- Flat terrain with little elevation change
- Packed dirt or paved surfaces instead of rocky paths
- Shorter distances with places to rest
- Shaded sections for comfortable breaks
Steep or uneven paths tire you faster. See the basic beginner hiking tips for more.
Essential Gear: Shoes, Poles, and Joint Support
Once you’ve picked a trail, think about your feet. Wear good fitting, comfortable shoes. See the guide to choosing hiking footwear.
Trekking poles can offload some pressure from your legs, says Harvard Health. That helps most downhill, which can be jarring to the knees.
Learn how to use trekking poles before you rely on them downhill. Try any new gear on a short walk first.
Prepare Your Joints: Warm-Up and Stretching Routines
The NIA suggests a little light activity, such as easy walking, before and after your hike to warm up and cool down.
After the walk, ease into stretches for your legs, hips and back:
- Quadriceps stretches for the front of the thigh
- Hamstring stretches for the back of the leg
- Hip flexor stretches
- Lower back stretches
The NIA says to breathe and not stretch so far that it hurts. For more routines, see gentle outdoor stretches after 60.
Manage Pain on the Trail and Prevent Flare-Ups
Plan regular rest stops and sit down before your joints complain. Walk at a comfortable pace: you should be able to carry on a conversation, per CDC guidance.
Some pain, stiffness or swelling is normal after you start a new activity. It should get better over time.
The Arthritis Foundation gives an earlier sign: more joint pain, not sore muscles, two hours after exercise means you probably overdid it. Cut back next time, but don’t stop.
Until your pain improves, hike fewer days, for less time or at lower intensity.
See your doctor if your pain is sharp, stabbing and constant, makes you limp, or gets worse at night, per CDC guidance. Call about large increases in swelling or joints that feel hot or look red.