HIKING CAREFREE AND CAVE CREEK TRAILS WITHOUT BACK AND KNEE PAIN

Few places make it easier to get outside than the foothills. Spur Cross Ranch Conservation Area, Cave Creek Regional Park and Black Mountain are all close to home. Rocky, uneven desert trails ask a lot of your knees, ankles, feet and back, especially on the way down.

Before you go

• Wear supportive shoes with good grip, and replace them when the tread wears
• Keep your pack light and use both shoulder straps
• Start early in warm months and carry more water than you think you need
• Warm up with a few minutes of easy walking before the climb

On the trail

• Shorten your stride on descents
• Many hikers find trekking poles take some load off the knees going downhill
• Take short breaks rather than pushing through fatigue
• Watch your footing on loose gravel and rock steps

Afterwards

Gentle stretching for your calves, hips and back, and a short walk later in the day, usually help more than sitting still.

When to get checked

If knee, back or heel pain lasts more than a few days or keeps coming back, have it looked at. We check how your back, hips, knees and feet work together. See our pages on back and leg pain and heel pain.