I conducted a survey a few months ago, where I asked trekkers about the post-trek issues they faced. I got over a thousand responses. 

Out of the 1,075 who responded, more than half of the trekkers faced post-trek issues. 

Even though I knew what post-trek issues to expect, the ratio of these ailments surprised me. Here’s some insight for you.

Out of 1,075, 37% said they faced numbness/swelling in their toes, long after their trek was over. 

19% said they had intense body pain after the trek.

18.5% said they suffered sharp pain in their toes. 

12% of them got a fever immediately after their trek.

5% suffered from sunburns after their trek.

The rest of them mentioned cases that might be very specific to themselves, so we’ll not get into that. 

In today’s post, I’m going to talk about the most common post-trek issues, why they could occur, how to tackle them and how to avoid them altogether. 

This is a problem that many trekkers write to me about — numb/swollen toes as a post-trek issue long after their trek has ended. And it seems to be the most prevalent of all issues. Thankfully, it isn’t something to be very worried about, even though it may last several weeks. 

This happens for of a couple of reasons. 

Firstly, on treks where there are long, steep descents, there’s a lot of pressure on your toes. With every step, your toe hits your shoe, and with the thousands of steps that you take, it damages the sensory nerves in your toes. When sensory nerves are damaged, they take away sensation from that area. They also make the area swell. It is often accompanied by pain in the toes too. 

Secondly, it’s likely that your feet are already swollen from 2-3 days of long-distance walking. So your shoes are extra compressed around your feet, causing your toes to hit your shoes more easily. 

Both of these together cause numb/swollen toes.

The symptoms of numbness / swelling usually go away within 10-15 days, even without treatment. However, there have been cases of it lasting 4-5 months as well (these are usually extremely unusual situations). They eventually heal. So don’t worry about it.

Numb/swollen toes usually come back to life on their own. It takes some time for the sensory nerves to heal, so you have to wait it out. To accelerate the healing, try alternating hot and cold packs on your toes. It increases blood flow in the region, which in turn accelerates healing. 

Also, dip your feet in a bucket of cold water (refrigerated cold) alternating it with a bucket of warm water (not super hot). It has the same effect.  

Learn to descend correctly! Bad descending techniques are the biggest culprits responsible for numb toes. No matter what gear you buy and precautions you take, if you don’t descend correctly, there’s a 95% chance you’re going to have numb and painful toes after your trek.


Few other things you should ensure to avoid numb/swollen toes

– Wear shoes that have enough space in the toe box to accommodate movement of your toes. Ideally, buy shoes one size bigger than your normal shoe size. That will accommodate any swelling in your feet as well.

– Lace your shoes tight enough to ensure your foot doesn’t slide forward in your shoes. Make good use of the lace hooks along the ankle length of your shoes and also the top-most eyelet in your shoe. These help the most in terms of restricting your foot movement. 

– Use two trek poles on the trek. Two trek poles work like magic. They take all the pressure off your feet and knees and let you have a comfortable descent.

This is different from the numbness, constant/dull pain that I talked about earlier. In this case you feel an acute pain in your toes. This is the second-most occurring of the post-trek issues amongst trekkers. I’ve seen many trekkers get alarmed with this pain, and I don’t blame them — they imagine it to be frostbite. Despite the acute pain, thankfully, this too goes away soon. 

This sharp pain occurs in your toes because of spasms in your blood vessels. It affects other extremities of your body too, but we’ve seen it affecting toes most often. 

This occurs because of over-exposure to extreme cold — if you have walked on snow for long, or if you have walked wearing wet shoes, or walked around the campsite in your sandals too long, or haven’t worn socks when inside your sleeping bag (on a cold night). 

Your blood vessels get constricted thanks to the cold. They have constricted to an extent that blood flow in them has greatly reduced. In a warmer temperature the blood vessels suddenly burst open to circulate blood. That’s what causes the sharp, sudden burst of pain.

Only for as long as your feet are unprotected and exposed to cold. 

This usually goes away as you enter warmer climate. It goes away even if you protect your feet with warm socks. If it persists long after your trek (which is rare), then dip your feet in warm water twice a day. Toss in some epsom salt, it’ll help. 

Keep your feet dry and protected at all times. Avoid exposing them to extreme cold — an example would be walking around the campsite early in the morning or late in the evening in your sandals. As a good practice, always wear a pair of clean woollen socks when you get inside your sleeping bag.

And never ever walk in wet shoes for too long — dry your shoes as soon as you can. If you cannot dry your shoes, change your socks often. Socks are easier to dry than shoes.

There’s a combination of both these ailments that trekkers often complain about. A sense of ringing numbness coupled with a throbbing pain that lasts for days after a trek. Sometimes for over two weeks.

 Rest assured, this too does not last forever. It usually disappears within 2-3 weeks.  The treatment is the same. Dip your feet in a combination of hot/cold water 2-3 times a day. Allow the blood circulation to return. 

As a precaution, pay attention to your shoes, your trek poles and your descending technique. When you descend try to follow a criss cross path with your toes pointing to the lower side of the trail rather than straight down. 

It’s no surprise that so many trekkers face body pain after their trek. It’s the most normal reaction to what you have put your body through on the trek, and it will go away on its own. 

On a trek, you are often pushing your body to its limit. You’re climbing uphill and downhill, you’re walking long hours, you’re carrying a heavy backpack, you’re battling cold weather, and you’re not in a very conducive place for all this — high altitude, with less oxygen saturation. 

All this takes a toll on your body. Your muscles are overworked, your core, guts, hamstrings, calves, back, shoulder, neck, even arms! So it’s only natural when your body reacts with pain after the trek. 

Typically for around 3-4 days after the trek.

Rest it out. Sleep enough after coming back, don’t have packed schedules. Just this usually helps. There’s no need for other treatment. 

Work on your fitness for at least 2 months before your trek. What most people don’t know about getting fit for a trek is that you not only feel less physical stress during the trek but you don’t feel any stress after the trek either. Your body recovers within a day after your trek, and you can bounce back to normal life immediately.

We see lots of people getting trek fever. Sometimes it is a bout of cold. Maybe accompanied by a sore throat. They typically have the flu. 

When your trek ends, your body’s immune system is at its lowest. It has used up all its resources to keep you going on the trek. 

The moment you get off the hills, the pollution, germs, bacteria and viruses in the air are almost waiting gleefully to attack you. And they do.

Your body, with its diminished charge, doesn’t have the strength to fight off the bad elements.

Invariably, you fall sick. It usually is a bout of flu, though we have seen even typhoid and jaundice.

Again, rest. Nothing works magic like resting can. You’ll bounce back to life within a few days. You really don’t need to rush to a doctor. However, after three days if you are still sick and your fever hasn’t dropped, then do meet your physician. 

There are a few things you can do to avoid trek fever. 

– Run that extra mile preparing for the trek. This is the most effective way of beating trek fever. The more you prepare, the more you build your body’s immune system. It is as simple as that.

– Don’t indulge in junk food immediately after your trek. Trekkers are usually in a celebratory mood after a trek. The first thing they do is gorge on food. Junk food is never good for your body. Especially not at those dhabas on your transit from the base camp. No chicken dishes at the nearest restaurant. Eat fresh, healthy food for at least 2-3 days after your trek. 

– Avoid sightseeing immediately after your trek. Crowded places with sweaty tourists should be last on your agenda immediately after your trek. It’s better to go sightseeing before your trek, provided your “sightseeing” doesn’t involve bungy jumping or rafting. The mantra is to avoid crowded places after a trek. Even at airports stay away from crowded zones.

We have a good article on trek fever and how to avoid it here, and this video with detailed explanations too.

Out of the five post-trek issues I’ve mentioned in this mail, this is the most problematic one. It lasts longer than expected and sometimes nags you in your daily activities as well.

Knee pain occurs for multiple reasons, but on a trek, it’s usually three main reasons — bad descending techniques, weak ligaments around the knee, pre-existing knee problems. (Of course, I’m not going into impact injuries.) 

In our experience we have noticed weak ligaments is the biggest culprit of knee pain. On a long descent (most treks have them), our ligaments are stressed again and again, resulting in swelling. Sometimes these swellings are visible. At other times they just show up as pain around the knees. After 3-4 hours of this abuse, our knees cannot take it anymore. Our knees are in excruciating pain.

One knee pain starts, it’s not easy to make it go away. But there are a few sure-shot ways of avoiding knee pain on a trek. 

– Use two trekking poles. Using one trekking pole is a no-brainer. No trekker should trek without one. But we have seen that two trekking poles are much more effective than one, in terms of taking pressure off of your knees. So use two. 

– Strengthen the ligaments around your knee much before your trek. At least one month in advance work on knee strengthening exercises. 

– Wear a knee brace on your descents if you have a known knee-problem. This gives your knees some cushioning and support, and eases the pressure around it. 

As I mentioned earlier, your knees get busted especially after long descents. The best treatment is to rest your knees for at least a week or ten days after your trek. Avoid cycling, running after your trek. 

The RICE therapy is a tried and tested treatment to relieve knee pain. That’s Rest, Ice, Compression, Elevation. Treat your knee with this therapy for 7-10 days. You’ll immediately start seeing a difference. 

If your knee pain lasts more than a week (which means it’s not just from the repeated impact), then you should meet a doctor.

Follow these techniques to descend correctly and avoid Knee Pain

– Don’t be afraid to descend, more so, don’t slow yourself down. Most trekkers brake too often while descending, not allowing gravity to lead them. This is disastrous for your knees because it adds enormous pressure on them.

– Descend in a slight criss-cross pattern even on a narrow trail. Avoid pointing your toes directly downwards but angle it slightly to the left or right. This takes a good load off your knees.

– Look for natural flats on the trail: A stone, a tiny mound, a dip. They act as steps. Turn your trail into a series of natural steps rather than a straight incline. This greatly reduces stress on your knees.

Sunburns are also common after your trek. Around 5% of our trekkers say they face sun burns. Trekkers with very sensitive skin suffer a lot more — chapped lips, skin peeling off, extremely dry hands and feet — these are all common after a trek. 

The sun’s rays are much more harmful at high altitude than they are in our cities because of a thinner atmosphere and easier exposure to UV radiation. Which is why most trekkers have skin peeling off for nearly two weeks after their trek.

Sunburns take time to heal, but they usually heal on their own once you come back to warmer weather. A good way to speed up the process is to moisturise frequently, especially your hands and feet.

Coconut oil, mustard oil and petroleum jelly help moisture better than most other moisturisers.

A few other hacks that our Trek Leaders vouch for are face packs — a combination of tomato pulp + sugar works very well.

– Use a sun hat with flaps to cover your face and neck while trekking. This takes care of 95% of the issue. You’ll find some terrific sun hats here.

– Always wear full-sleeved tshirts or arm sleeves.

– Apply sun screen before you start your trek. More importantly, re-apply the sunscreen every 3-4 hours. It usually gets washed away and becomes ineffective within 3-4 hours.

– Apply sunscreen after applying your moisturiser for more protection.

These seem to be one of the common post-trek issues mostly during the trek. And we have some resources that will help. You’ll find a video on how to treat blisters here and an article on how to avoid blisters here. 

Gosh, “depression” is a strong word to use! But a lot of trekkers have put this down as one of the post-trek issues they face — missing the mountains a bit too much after coming back. This could be a legit problem, because when you’re trekking, the exercise makes your body release hormones that make you happy.

A good treatment is to continue exercising after your trek. This continues to release those happy hormones. It keeps you on a high. Better still, start planning your next trek. The anticipation keeps you going.

With that, I’m going to conclude this post. 

I hope I’ve covered what most trekkers go through and how you can tackle them. None of these post-trek issues are problems to worry about and can be treated with simple home remedies.

Let me know if you have faced any other post-trek issues. Drop in a comment on this post so all trekkers can see and learn. 

If you have questions, don’t hesitate to comment. 

Here's how to tackle and avoid post-trek issues like numb toes, sharp pain in their toes, trek fever and sunburns.

6 Post-Trek Issues and How to Avoid Them -- Numb Toes, Fever, Sunburn

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When I look at Covid numbers in our country, I cannot help but imagine how many trekkers may have been affected by the virus.

Even within Indiahikes, around 35% of us got affected by Covid. Most of us got moderate to mild symptoms. Some lucky ones escaped with no symptoms. Most of us have recovered now.

Given that Covid is an infection that leaves a bit of its ghost behind, it’s important for us to understand how to get ready for a trek post Covid recovery.

To learn about this, I interviewed our go-to doctor, a medical practitioner, who has been a Covid frontline warrior since Day 1 of the pandemic. Her name is Dr. Sreelakshmi Thirumoorthy. We fondly call her Dr. Sree.

Dr. Sree has witnessed the impact of Covid up close. She has also worked with Indiahikes extensively, and has many great treks under her belt. Her academic interest is in pursuing the knowledge of human physiology at high altitudes. She is our medical expert. So it was natural that I interviewed her on this topic.

I caught up with her yesterday to ask about how we can get ready for a trek if we have recovered from Covid.

Before I get on with the interview, I want to give away the spoiler! The good news is that no matter how bad your Covid case was, if you have recovered from it, you can trek at high altitudes.

But she advises that we follow some protocols.

I’m going to lay my conversation out as questions and answers to make it easier for you.

1. I’ve recovered from Covid-19. For how long should I wait before I head out on a high altitude trek? 

Dr. Sreelakshmi: If you’ve been affected by a mild case of Covid without too many symptoms, you can give it around 4-6 weeks before you head out on a high altitude trek.

If you’ve got a severe bout of Covid, though, I would advise waiting a minimum of 3 months before heading to the mountains. There’s a reason for this. For moderate to severe Covid, there can be scarring in the lungs and fibrosis as a sequela of the disease. You tend to feel body pain and tiredness long after the infection is gone.

Recovering from this takes some time. It takes 2-3 months to reach your Pre-Covid energy levels and get rid of the post-viral myalgia.

So my advice is to wait it out for a minimum of 3 months and then head out on a high altitude trek. I would also recommend that you start with easier treks to see how you perform before you think of the more difficult treks.

2. How should I go about getting started on a fitness routine? 

(Dr. Sreelakshmi is a Certified Advanced Power Yoga Instructor, so her advice here is on-point.)

Dr. Sreelakshmi: Exercise is beneficial as soon as you recover from Covid. Here, I would advise you to start slow.

Start by brisk walking for 20 minutes (you can do this within your house / or on your terrace). After about 10 days, mix it up with jogging. Do a 10 minute jog + 10 minute brisk walk.

After 15 days or so, start including functional exercises like squats and planks to build your strength. (See some good functional exercises here.) Increase your workout incrementally, seeing how much your body allows you.

Over and above everything, my advice is to include deep breathing exercises in your fitness routine. For a high altitude trek, your lung capacity is what you need to build.

So simple pranayama like anulom-vilom, kapalbhati and nadi shodhan will help. These are very basic forms of pranayama and anyone can do them. They help your lungs expand and that’s what you need while recovering from Covid.

3. You were very particular about following a good diet. What diet would you advise trekkers to follow while they are recovering?

Dr. Sreelakshmi: A healthy diet is imperative on your road to recovery. You need protein-rich food, with a lower glycemic index (GI). This is what will help you prepare for a trek as well.

Consume more fruits, vegetables and greens. Choose millets instead of rice. Choose wholesome grains and sprouts instead of processed food.

Avoid any junk food, and even high GI food like bread and biscuits.

While this is the usual advice you hear when it comes to a healthy diet, it becomes all the more important when you’re recovering from Covid.

4. Is it possible that you’re more susceptible to Acute Mountain Sickness if you’ve been affected by Covid? 

Dr. Sreelakshmi: This is hard to say, because COVID is a new infectious disease and there still is a lot unknown about it. I am studying it too. Our Indiahikes health app data will be of vital help in studying the impact of Covid in high altitudes, not only for India but also for the world.

Yet, theoretically, you could be more susceptible because of the lung scarring and fibrosis. Which is why it is all the more important that you recover fully before taking up a high altitude trek.

Having said that, I would advise trekkers to follow what we suggest to anyone. Acclimatize well, take precautionary measures. I would strongly advise to test yourself first on treks that do not go above 12,500 ft.

If you’re climbing above 14,000 ft (having tested yourself on lower grade treks), go on a preventive course of Diamox. These are the basics that Indiahikes has always advised to trekkers, and anyone should follow them.

On another note, on any Indiahikes trek, you’re required to bring a medical certificate with you. When you hand this over to your Trek Leader during your Safety Check-In, inform them that you’ve had Covid in the past. They will make sure to keep an eye on you.

5. Would you advise trekkers to choose any particular treks? 

Dr. Sreelakshmi: Hmm, what I’d suggest is that you go on a local trek and see how you fare. I understand that it’s difficult during these lockdowns. But after the country opens up, you should definitely do that. If you feel breathless and tired after just 2-3 hours of climbing, you’ll know where you stand and whether you can attempt a Himalayan trek.

But if you have fully recovered and know you’re back to your pre-Covid energy levels, you can attempt any Himalayan trek, difficulty no bar.

6. Should trekkers be vaccinated in order to trek? 

Dr. Sreelakshmi: If you have not been affected by Covid, or if it’s been 6 months since you have had Covid, then it’s much safer to trek after vaccinating yourself. It helps to keep yourself and others safe.

With the current vaccination drives in our country, I see that most people have received one dose of the vaccination. Even this is better than nothing to keep you and others around you safe. If you’ve got both doses, that’s the best.

From my conversation with Dr Sree, going to the mountains after recovering from Covid is not difficult.

A lot of her advice is what we advise our trekkers to follow on any given day — have a good fitness routine, maintain a good diet, know your trek well and head out.

If you have any doubts on this topic, I’ll be happy to request Dr Sree to help answer your questions. So drop in your questions in the comments below and we’ll write back to you.

All of us at Indiahikes are gearing up to head back to the mountains too. We are hopeful about reopening treks from mid-June onwards. Of course, a lot depends on state-imposed restrictions and the Covid numbers in India. We will reopen treks when we feel it is safe for our trekkers and our mountain teams.

Until then, I hope you work towards getting fit and taking care of yourself.

Dr. Sreelakshmi talks about how to restart trekking once you have recovered from COVID. Here is a step-by-step guide!

How to go about Trekking Post-Covid Recovery: A Doctor's Note

I have a question for you today. After coming back from a high altitude trek, have you faced any physical ailments?

I’m looking to put together a serious article along with videos to help tackle them.

Earlier in 2017, I had published an article on Trek Fever. Although 38% of our trekkers experienced it, it was something new. I also put down ways to avoid trek fever. That really helped trekkers.

But I notice that Trek Fever is not the only concern trekkers have. There are many more.

Painful toes, numbness in their extremities, fever, headaches, intense body pain — these are issues I hear about pretty often. This is after people complete their trek and come back to their cities.

And trekkers get alarmed when they face these issues. It’s mostly because it catches them off-guard. For instance, my sister got a sudden shooting pain in her toes a few days after coming back from a winter trek. She didn’t know what to do and panicked. Finally, after consulting my colleagues and a doctor, she dipped her feet in hot water twice a day and the pain eventually went away. I’ve seen that many trekkers face this issue.

While my sister’s issue was relatively small, there are others who suffer more debilitating problems. And they don’t know how to tackle them. I feel we can completely avoid panicked reactions if we just put together some expert tips to tackle them.

So I’m trying to figure out what exactly these issues are.

I’ve created a form where you can put down whether you have had any ailments after a trek. (Even if it’s a no, it will help me understand how many people face issues).

Find the form below. Please share it with anyone you know who has faced such ailments too.

If you have any questions related to this, drop in a comment below.

Have you faced any ailments after a high altitude trek? Numb feet, painful toes, headaches, fever? Tell us about it here!

What Ailments Do You Face After A High Altitude Trek?

I f you’re hearing this word for the first time and thinking: “What is a Chilblain? How does it matter to me as a trekker?” Then, you need to read this article. There’s a reason why high altitude trekkers even in best of boots fear them.

Chilblains are itchy, painful and burning red-blue swellings on the skin that occur as a reaction to a sudden change in temperatures.

Although it rarely affects the average Indian trekker, it is important to be aware of this medical condition and its preventive measures.

So how exactly do you identify a Chilblain?

Chilblains are bumpy, nodule-like structures that appear swollen, itchy and reddish to purplish in colour. It may also become infected or ulcerated leading to severe pain or infection. They cause persistent itching and numbing of the affected body part.

Long-standing chilblains may convert into another condition called Frostbite, in which the tissues below the skin freeze.

A file picture of Chilblains. Notice the extremes of toes being red and swollen.

The most common underlying reason is cold. When the skin is cold, blood vessels near its surface gets constricted. Now if the skin is exposed to heat, the blood vessels become dilated.

If this change from cold to warm temperatures is abrupt (eg: placing skin near fire or very hot object), the blood from the vessels starts to leak in the surrounding tissues, causing chilblains.

Some people are at a greater risk to have chilblains than others. Below is a list:

2. Tobacco smokers – as nicotine act as a vasoconstrictor (an agent that enables constricting of vessels).

5. People with Raynaud’s disease- a condition that interrupts blood circulation to the toes and fingers.

6. People wearing an incorrect, smaller sized shoe.

On a trek, it’s important to pay attention to your feet and prevent Chilblains. With proper care, its occurrence can be prevented. Let me quickly tell you few tips that I follow for preventing them:

1. Stop smoking – Drink enough water so that the nicotine is washed out as urine. Exercising also helps in detoxifying. Having fruits rich in antioxidants such as oranges help in flushing out the nicotine.

2. Avoid tight shoes and boots – Don’t put your feet on extra stress. At times blisters caused by incorrect shoe sizes also lead to chilblains. Before starting a trek properly break-in your shoes.

3. Eat one hot meal per day – this will help in maintaining your core body temperature and protect against temperature drops.

4. Dry your socks – This is a continuous process. During the day hang your socks under your shirts or at the waist tip of your pants. During the night you can drape them around your chests inside your sleeping bags. Always keep an extra pair of socks.

5. Sleep with warm, dry feet – There’s no exception to this rule. Even a single day of sleeping in wet, cold socks can undo days of effort. Carry a small towel specific for your feet if possible.

6. Travel early, stop before nightfall – Always follow nature’s routine while trekking. When you start early and stop before nightfall you utilise sun’s warmth and prevent the colder temperatures. You also get enough time to take care of your feet. Don’t wait until bedtime to take care of your feet. As soon as you reach a campsite change into a pair of dry socks and begin drying your wet and damp shoes and socks.

7. Always inspect your feet regularly throughout the day. Don’t hesitate to change your socks on the route if you feel they have become wet due to sweat. At times messages sent from the brain may be faulty due to nerve injury (a symptom of mountain sickness) and there’s no realisation of a chilblain. Therefore, it’s important to check your feet every now and then.

8. Keep sudden temperature change to a minimum. Use your body warmth to your advantage but don’t rub vigorously since that would further aggravate the chilblain.

Chilblains can be easily avoided by keeping the feet dry. The above infographic is taken from NOLS Wilderness Medicine Book.

Consult and bring this to your trek leader’s attention immediately.

Chilblains often self-heal after a week or two provided they are not further abused.

A soothing lotion such as calamine can be used to relieve itching. If the skin is unbroken a 1% hydrocortisone cream is soothing to apply.

Always remember to rewarm the affected skin gently. Warm your cool feet on a companion’s belly. Don’t rush to a campfire or a hot source instantly.

That’s all from me on this topic. Do comment below and let me know if you have some valuable inputs.

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Chilblains are itchy, painful and burning red-blue swellings on the skin that occur as a reaction to a sudden change in temperatures. This condition can worsen your trek experience. Read & find out not 1, but 8 ways to prevent these Chilblains.

What Are Chilblains? How Can They Be Prevented?

In the second part of the series on knee injury, I am going to talk about how to handle your recovery. Read the first part of the article here. 

In my journey of understanding the recovery process, I have a lot of interesting information to share with you.

The process of recovery starts when you understand your body. While I will give you a general set of exercises for recovery, you need to get some specific set of exercises depending on what part of the knee you have injured. More than all of that, it is important to understand how your body works.

When you have injured your knee, you have to strengthen the rest of the muscles that support your knee. That is your quadriceps, glutes, hamstrings, calf muscles and your core.

Strengthening these muscles is what would help stabilise your knee.

Says Shwetha Warke, Centre Head of Heal with PhysioQinesis, “If you have injured one of your joints, we work on strengthening the joint close to it. Say if you have injured your ankle, we strengthen the knee. If you have injured your knee, we focus on hip/core. We call this the kinetic chain concept. The idea is that everything is connected.”

I have asked Shwetha to share a set of exercises you can do.  The exercises I am sharing here are basic and are applicable for most types of knee injuries. Shwetha has designed it as such. Shwetha’s clinic are pioneers of Sports Science in India. 

| Here is the list of Basic Exercises She Recommends

There are intermediate and advanced set of exercises as well. They are best done after a visit to a good physiotherapist who can show you how to do them.

The reason you need to know how to do your exercises correctly is to correct your body alignment. Alignment, in the most simple terms, is posture that puts the least amount of stress on your spine. Having the correct alignment will prevent injuries, give the most efficient movement with least stress, and prevent progressive deformities.

As I had mentioned, everything is interconnected. Says Shwetha, “If you have injured one part of your body, you may unconsciously compensate for that injury with the rest of your body. This creates incorrect body alignment. Which is something that needs to be corrected in the recovery process. Often, an injury recurs because you have been maintaining incorrect body alignment.”

How Do You Deal With the Recovery on a Trek?

I spoke to our trekker, Suresh Srinivasan, who did the Goechala trek in 2016 with a recovering knee. 

A month before the trek, Suresh Srinivasan got injured. For first few weeks, he did not take it seriously. Until the pain started interfering with his life. This put him at a dilemma: Should he still go for a strenuous trek like Goechala?

He did his knee strengthening exercises before the trek religiously. He went swimming– A cardiovascular activity that has low impact on an injured knee. Like running, swimming is a good way to build cardiovascular endurance required for a high altitude trek. The added bonus is that it has low impact on injured joints.

At the end of each day’s trek, I did knee strengthening exercises. I also had my pain killers and knee brace, just in case,” he adds.

“I started feeling the strain when we were descending from Tshoka. It was all steep descent. I used the support of not just one trek pole but a bamboo stick as well. I wore my knee brace too. All of these helped maintain my knee,” Suresh says.

It’s extremely important to know the right technique of descending. It’s said that the force your knee endures while descending is three to four times that when you’re level-walking. So watch this video to learn how to descend.

Now, Goechala is a special trek for Suresh. The trek did wonders for him — especially when he thought he wouldn’t be able to do it in the first place.

“One moment especially stood out for me. The trek to Dzongri Top. The sunrise from there was mesmerizing — the light fell so beautifully on such big mountains! It was an out-of-the-world experience. The sense of accomplishment I had after this trek was so high that I went for a marathon a month after!”

So there you go. A knee injury cannot stop you from trekking!

Prepare well, take support and do not take any issue with your body lightly. Drop in a comment if you have questions. 

Have you been dreading going on a trek after a knee injury? Here are a few exercises that'll help you prepare for your next trek.

How to Recover from Your Knee Injury Before Your Trek

Knee injuries are tricky to deal with. A lot of trekkers have written to me about the pain and annoyance of living with a knee injury.

A knee injury is always tricky to deal with. Aswati narrates her story of how she got injured on a trek and shares tips on the recovery process.

Injuries And Recovery

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