The Duluth Hiker’s Guide to Knee Longevity

May 12, 2026

The Duluth Hiker’s Guide to Knee Longevity

By Dr. Phillip Thomas, Board-certified Orthopaedic Surgeon at Orthopaedic Associates

If you live in Duluth, your days likely involve the elevation changes that make our city famous. From the rocky roots of the Superior Hiking Trail (SHT) to the steep incline of Lake Avenue, our terrain is a playground for hikers. However, that same beauty presents a unique set of challenges for your knees.

As an orthopaedic surgeon, my goal isn’t just to fix knees; it is to keep them on the trail for decades. Here is how you can protect your joints while enjoying everything our beloved North Shore has to offer.

Why Duluth is “Hard” on Knees

In many parts of the country, hiking involves flat, groomed trails. In Duluth, every hike is a lesson in biomechanics. The uneven rocks of the SHT require your stabilizer muscles to work overtime. Meanwhile, the constant ascent and descent on our hills put significant compressive force on the patella (kneecap). When you are hiking down toward Lake Superior, your knees are essentially acting as brakes for your entire body weight, plus the weight of your pack.

The Descent: Why the Downhill Hurts

Many hikers feel great at the summit of Ely’s Peak, only to feel miserable on the way down. Mechanically, your quads are performing “eccentric contractions” on the downhill, which creates more tension on the patellar tendon. To protect yourself, try to keep a slight bend in your knees (never lock them out) and take smaller, “shuffling” steps rather than long lunges.

Knowing the “Warning Signs”

We all expect a little soreness after a long day at Hartley or Lester Park. But there is a difference between “trail tired” and a clinical issue. You should stop saying “it’s just a sore knee” and call our office if you experience:

Persistent Swelling: If your knee looks like a grapefruit 24 hours after your hike.
Mechanical Catching: If the joint feels like it is locking or “catching” on something inside.
Instability: The feeling that your knee might give out while walking on uneven ground.
Night Pain: If your knee throbbing keeps you awake long after the hike is over.

Pre-Hab: Preparing for the SHT

If you are planning to tackle a “thru-hike” or even just a long section of the SHT, you need to train. Your knees are only as strong as the muscles supporting them. I recommend focusing on:

Step-Downs: Practice slow, controlled steps off a small box to strengthen the quads and improve balance.
Glute Bridges: Strong glutes take the pressure off your knees during climbs.
Calf Raises: Strong lower legs stabilize the ankle, which prevents the knee from overcompensating on rocky terrain.

The Gear: Are Trekking Poles Worth It?

I am often asked if trekking poles are a “crutch” for older hikers. My professional opinion? They are joint-savers. Using poles effectively redistributes the load from your lower extremities to your upper body. On steep Duluth descents, poles can reduce the impact on your knees by up to 25%. They also provide two extra points of contact on slippery North Shore roots and mud, preventing the lateral twists that lead to ligament tears.

My “World” in the Northland

When I am not in the operating room or the clinic, I believe in practicing what I preach. One of my favorite spots to enjoy our local landscape is at Hartley Park with my wife and kiddos. There’s something so special about this gem tucked into the middle of our city on a hill. It’s a reminder of why we do what we do at Orthopaedic Associates.

We don’t just treat an injury; we protect your ability to stand on top of a ridge and look out over Lake Superior. If your knees are keeping you from that view, come see us. We’ll skip the extra steps and get you back to the trails you love.

Visit oaduluth.com or call (218) 722-5513 to schedule an appointment.