Your knee likely hurts when walking uphill because the increased stress aggravates the iliotibial (IT) band, leading to pain and inflammation.
IT Band Syndrome and Uphill Walking
When hiking uphill, the IT band, a thick band of tissue running along the outside of your thigh, can rub against the outside of your knee joint. According to the provided information, this friction results in:
- Pain and Inflammation: The repetitive rubbing irritates the IT band, causing inflammation.
- Swelling: Inflammation contributes to swelling around the knee.
- Lateral Soreness: You'll likely feel soreness on the outside of your kneecap, which is more pronounced when you're climbing.
Treatment
The good news is that IT band syndrome can often be managed with conservative treatment. The reference suggests the following initial steps:
- Rest: Avoid activities that worsen the pain, particularly uphill walking.
- Ice: Apply ice packs to the affected area for 15-20 minutes at a time, several times a day.
- Anti-Inflammatories: Over-the-counter anti-inflammatory medications (like ibuprofen or naproxen) can help reduce pain and swelling.
