What goes up must come down.. and sometimes not in a good way.
Downhill hiking always sounds good in theory, there are none of those seemingly endless climbs to reach the top only to find yet another rise in front of you, you get to enjoy great views, etc. etc.
But hiking downhill can really take it's toll with the extra pressure on your knees and the very real danger of having a fall on gravel. Fear of taking a tumble can impact our decisions and we have found many people booking on our hikes actually ask if there are downhill gravel sections and will reconsider joining if there is.
Hiking downhill on gravel doesn't have to be scary or risky if you follow a few simple techniques and tips that we've outlined below, mostly learned the hard way.
Keeping your weight low and your centre of gravity over your legs at all times will ensure you're more stable and also helps keep the body agile and able to adjust naturally.
Bent knees are a key part of keeping your centre of gravity low and taking a lot of stress off your joints. Your stride extends slightly as you go downhill so keeping your knees bent helps create a natural "suspension" similar to that of a car. Instead of your knees taking the force of the impact your leg muscles will be able to cushion each step and also allow you to react to small slips without it affecting your centre of gravity.
Try taking a winding path down the hill (or zig zag from side to side especially on steps) to reduce the angle and pressure. It also helps to share the stress between legs on each turn preventing fatigue and soreness.
I'll say it again as it needs repeating, FOCUS. Walking downhill on gravel is THE time to focus on your steps and balance. Placing each foot intentionally and ensuring it feels secure and grounded before gradually putting your weight on it is probably the most important tip for walking downhill on gravel.
One of the surest ways to take a tumble is to lose that focus and let the body slip into a natural unconscious step while your mind is wandering or you're admiring the gorgeous countryside you're walking through.
Instead take regular breaks and use that time to look around and admire the beauty, then refocus on your steps and how the ground is feeling under your feet.
One is good but two is better. Walking poles can be an excellent way to assist getting down gravelly slopes by giving you the extra contact points you need for stability and helping to distribute your weight. However focus is just as important when placing your pole. Think of it as an extra foot and ensure it feels just as secure before putting your weight on it.
It's easy to just set and forget your walking poles but when heading down hill especially on loose gravel, adjust the height of your poles to match the gradient. A simple way to do this is to:
Adjusting your poles to the correct length helps to keep your centre of gravity in the most stable position, will give you greater confidence and also prevent uneven weight distribution that can cause soreness or loss of balance.
Take your time and don't rush to keep up with walking partners, your expectations or the clock. Everyone's journey is their own, so take your time and walk your own path, they will be waiting for you at the bottom (or you just may be helping them up after they take a tumble)