Protect your knees while staying active this fall
As the crisp air of fall rolls in, many Coloradans head outdoors to soak in the golden aspens and cooler hiking conditions. Whether you’re trekking along the trails of Boulder or exploring the backcountry of the Eagle Valley, fall hiking offers some of the best views and experiences of the year. But with this increase in activity, especially on uneven terrain, comes a heightened risk of knee injuries — particularly ligament injuries.
The knee is stabilized by four key ligaments: the anterior cruciate ligament (ACL), posterior cruciate ligament (PCL), medial collateral ligament (MCL) and lateral collateral ligament (LCL). These bands of tough tissue connect the bones of the knee, keeping the joint stable as you move.
“When you slip on loose gravel or take a sudden twist on a steep descent, the ligaments in your knee are put under a lot of stress,” explains Sean Baran, MD, sports medicine expert at Western Orthopaedics. “That’s why a hiker who injures the knee may describe a popping sound, immediate swelling, or the sense that the knee is giving out.”
The good news is that not every ligament injury requires surgery. Minor sprains may improve with rest, physical therapy, bracing and anti-inflammatory care. However, more significant tears, especially of the ACL, often require surgical reconstruction to restore full function — especially if you want to return to an active lifestyle that includes hiking, skiing or running.
“Treatment is never one-size-fits-all,” says Dr. Baran. “For some patients, focused physical therapy and bracing are enough to get them back on the trail. Others, with more severe injuries or higher activity goals, may benefit from surgical repair. The key is working closely with patients to create unique plans that make sense for them.”
Recovery typically involves several phases: reduce swelling, rebuild strength and gradually return to activity under medical guidance.
While it’s impossible to eliminate all risks, you can take steps to protect your knees while hiking:
- Wear supportive, well-fitted hiking boots.
- Use trekking poles on steep descents.
- Strengthen your leg muscles before hitting the trail.
- Stay alert to uneven surfaces hidden by fall leaves.
According to Dr. Baran, prevention makes a big difference: “Building strength around the knee and using proper gear can lower the risk of injury. Even small steps, like slowing down on rocky or leaf-covered paths, help keep your knees safe.”
Colorado’s fall season is too beautiful to miss, and with the right precautions and care, most people can enjoy the trails even after a ligament injury. If you do experience pain, swelling or instability in your knee, don’t ignore it. Early evaluation from a sports medicine expert can make recovery faster and safer!
As Dr. Baran puts it: “My goal is always to help people return to the activities they love — whether that’s hiking in the Rockies, skiing in the winter, or just staying active with family.”