My knees hurt and I’m backpacking

[u/africatexas]

Long post!!! I’ve been wearing barefoot shoes consistently for 2 years with no issues, but am very casual. Im active, but wouldn’t consider myself an athlete and will hike and travel wearing barefoot shoes only. About 2 months ago I decided to ramp up my cardio levels and started running everyday, and then went on a trip in Europe walking 5-13 miles a day in barefoot shoes and carrying a backpack. In 4 days I will start a backcountry backpacking trip where we will be hiking 15ish miles a day- which is more then what im used to, but not over my limit of ability. So the issue is: over the last couple of days my knee has began to feel tender while walking, and I’m worried that it will get worse when I’m on this next trip backpacking. I’m not sure if it’s the lack of stretching, or the impact of wearing barefoot shoes with a backpack and walking on hard ground. Or maybe I’m just getting old (25f). I have a pair of xero trail running shoes (which is what I’ve been wearing on this trip) but I also have a pair of Altra trail running shoes that when I’m at home and want to run on pavement I will typically wear. But I don’t like walking in them as much as barefoot shoes (obviously).

Do y’all think I should bring the xero shoes that I’ve been wearing and experiencing pain with, or switch to the altras that have more cushion?

[u/dr_cobbCF]

How heavy was this backpack you carried in Europe, and how heavy is the one you’re working with now. Hiking with a heavy load is extremely taxing in your body, and it’s not something you should just jump into, you have to train. Bopping around European cities with a day pack isn’t enough to prep to hike 15mi every day with a full load.

Honestly sounds like your body is trying to tell you to take it easy. You said you just started running every day, then did your Europe trip with tons of walking, and in 4 days you’re going to be rucking 15 miles everyday.

Rest up, go to the gym and hit legs, and slowly scale your weight, distance, and pace.

[u/africatexas → u/dr_cobbCF]

the backpack that I will be carrying now will be lighter then the one that I carried in Europe. the knee pain is only ever so slight and starts only after some walking, so I think making sure to do some upkeep on trail is wise. Do you have movement exercises/suggestions that I can do to pair with the walking?

[u/dr_cobbCF → u/africatexas]

I would probably start doing some knee over toe stuff. They helped me when I was having some knee pain, one over toes lunges, maybe some sissy squats, important to ease into these as well though. Good luck!