Downhill Technique & Tips to Save Your Ankles! 🏔️


Do your knees and ankles give you pain when going downhill? I’m sharing with you my downhill technique to save your knees and ankles from all that pain! I also go over a simple and effective ankle mobility technique to prevent sprained ankles, rolled ankles or worse! Get those ankles mountain proof!

Ankle Mobility Video:

Knee Stability Video: Coming soon!

Hi guys my name is Chase (Tucker), my last name isn’t actually mountains, although I would like that very much. I quit my job about 7 years ago so I could create a life where I could be in the mountains, focus on my training, and have fun making videos. My mission is to

That lead to me becoming an Online Fitness Coach/Mountain Mentor/YouTuber!

I want to make you a mountaineer, I want to see you on the summit, loving life, feeling fit & strong even when you’re 80! #strongerforlonger

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49 comments

  • Heel strike first. Wow. When I was in my 20-30, yes. Now in my 50's I use forefoot instead. Mimicking tiger 😃 Reduce alot impact to my old knees. The speed gained is pretty similar once your muscles used to it.

  • Hi Chase
    I got a Question (probably a stupid one because I'm new to hiking)

    Why didn't you use trekking poles here? Is it just to demonstrate how to decend safely without poles being there to create confusion?

    Or is it actually just betterr to descend without poles?

    Thanks for the helpful vid 👍🙂

  • I like the downhill technique, not that fast though

  • Thanks for the tips! I just did my first summit in like 5 years the other day, after also being the heaviest I've ever been. I went with someone more advanced so I had to keep up with them a lot. On the descent I was bit worried about my ankles as well but I naturally got into a low position and half ran down the mountain to keep up with the advanced person. All good except that my glutes and my calves are still sore three days later haha and also time to upgrade to proper hiking shoes as well I was just using runners.

  • The advice you give regarding moving quickly down it is great and I do that when ever I can. In the White Mountains of New Hampshire in the U.S. we have to deal with a lot of rock hopping and bouldering where you there is a foot, 30 centimeter, drop. How do you suggest I descend safely yet not hurting my knees?

  • thanks, I'll try this out slowly. finally returned to hiking and downhill definitely feels harder after the injuries. can't get injured again

  • Chase, love your videos. I hike in the Franklin Mountains in El Paso Texas and in new mexico, the Oregon mountains and other mountain ranges, and the downhills are the ones that challenge me the most because it is mostly rock, boulders, and scree. I tried the downhill technique a couple of times and have almost fallen backwards which tells me I need to figure out how to redistribute my weight, but wonder if you have any recommendations on how best to manage this kind of terrain. I'm a low to medium intermediate hiker, not really interested in being a mountaineer or rock climber, but I do need to feel safer and more competent on the trails. I'm also 77 years old, still in great shape, and certainly don't want to be landing on rocks to break something! Thank you so much for all the information you've provided. I'm learning so much and definitely benefiting from the exercises.

  • A lot of people actually recommend not heal striking and striking with the forefoot or midfoot instead when going downhill. Thoughts?

  • Totally unrelated to your video… I have size 3 feet. Do you know of any shops that sell technical boots for midget feet. I went on my first long hike in my usual boots. Turns out they’re really painful once you start doing a proper distance. Happy for anyone else to wade in too. Thanks

  • I was trying to explain to my mate this squat-jog descent I was doing down the mountain, and I’m so glad to see it’s an actual thing haha. No prizes for best facial expressions going down the mountain, but got down with no sore knees 👍

  • Lol that is exactly what I think when going downhill

  • Great video Chase and excellent tips. But the knee is a really important gait shock absorber not just a stabilizing joint.

  • Your my favourite channel

  • In almost anything to do with movement, a tight and engaged core, a good athletic position (bent knees, knees over ankles if possible, elbows bent and hands a bit forward) and, as you say, using the muscles, not the joints to absorb the shock, works really well. I've turned my ankle so many times, on almost every long hike I do, but years of yoga, I think it must be — maybe also some natural flexibility — have prevented me from spraining an ankle except once when I was 10 (now 65). When it rolls, I just go with it and kind of collapse my body downward onto the other foot — hard to describe, as it's instinctive . That takes the pressure off the rolling ankle and seems to do the trick. I still love coming downhill, although no longer as fast as you do, but with pace. Same with walking on talus. It's a concentration, focus, mindfulness game. The body is a terrific machine made to handle such terrain. Don't look at the half-mile of talus ahead, just the rock right under your foot.

  • My knees make crunching sounds every step I make down- or uphill, or upstairs/downstairs. I can't take it no more. I'd love to go to the mountains again but I'm scared of the pain.
    I guess it was the jogging, downhill, in boots, with a rucksack and rifle hat gave them the rest.
    My wife says, just eliminate ALL the sugar and carbohydrates and your knees will be good again. I wish I could beliebve in that.

  • This makes so much sense, years ago i've watched a doc about (joint bending/ tendon stretching) martial art, where the sensei (70+ years) had the mobility of 8 year old. He explained that the tendons shrink and get dry with age (collagen deficiency), and thats the main reason why you get prone to injuries as you get older, the key is to stretch em beyond rupture point and retain that mobillity. That way even in unexpected move you'll never bring your old ''crunchy'' tendons close to that rupture/injury point. Good stuff. U've got yourself a new subscriber, keep up the awesome work bro! Greetings from croatia! 🙂

  • Great video, as always! Exactly what I need now

  • What’s the best way to use trekking poles going downhill?

  • or just wear proper boots.

  • Thank you so much for these helpful tips!!

  • which lowe alpine bag do you have and size?

  • Dude, huge thank you for this video, seriously!!

    I just did The Steamers on Sunday and, yes i looked like a complete knob coming down some of the hilly parts, but far out it made a difference! Combined with your trekking pole video and my first time using my new Costco (LoL) trekking poles, the leg pain i usually have after a big hike like that was negligible! After using your technique ONCE it made such a huge difference! I only wish i knew about that sooner! I would have saved myself a lot of pain haha.

    I've shared this video on the hiking group i'm in on Facebook as well! Thanks again man!

  • It's hard to roll an ankle barefoot so the switch to barefoot style shoes/boots have made sprains a thing of the past. Now I just have to deal with the downsides of barefoot boots like cold, lack of grip, can't use crampons etc.

  • Excellent tips! Downhill is so hard

  • You’re really funny! Thanks for the video!

  • I genuinely do not understand why you have to come down at speed ?

  • Love it! When I was hiking a lot, I somewhen adopted this tecnique by myself. It served me very well since. I believe the main problem for most people with this technique is, that you need stron quads to do thi for more than 1 minute.

  • This is a great video with excellent tips and information!! As a lifelong swimmer, I have been blessed with extremely flexible ankles. This has saved me, with ankle roll over events on trail, more times than I can count.

  • Mobility of the ankles is important to avoid sprains, but I am not sure I agree with your downhill technique. I only do the heal breaking when there is snow to absorb the shock. Also, using the heals loses the foot-ankle to help absorb shock and sends it all up to the knee and hips. I agree with flexing the knees, but I currently absorb speed by taking more steps and avoid falling by keeping the nose in front of the toes. That being said, each terrain and level of energy requires adjustments and I am always open to new ideas to change things up and rotate in different styles for the long downhills which tyre me out 🙂

  • roll your ankles? they are ball joints they roll on purpose

  • I just watched a video by YouTub'er "Sikana English", that is directly contradictory in regard to footstrike. He says "land on forefoot". This is confusing for me, my downhill knee pain is significant. Please watch his video and comment.

  • Great work sir keep it up Awsome work

  • You are doing a great job sir climbing mountains 🏔 is an awesome thing sir hats off to you this was what I was finding awesome job sir keep making such kind of great videos on sessions of climbing

  • Thank you, I'll check all your videos. This really helps!

  • MG

    Thank you so much for these tips. I’m gonna do these mobility exercises.

  • I enjoyed the video, and took a lot away from it. I had a question though, wouldn't landing on the ball of the foot lead to shin splints and further joint problems?

  • I have parkinson's disease and love to hike. None of my friends who hike are willing to hike with me, So I have to hike alone. any tips for making it easier? I always have my poles with me just in-case. Any instagram page?

  • Would you please make a video on how to improve your endurance?! I wanna ask also about the recovery time. Often when I go hiking, my heart rate stay high for a long time, sometimes up to the next day. It even wakes me up at night (true story). Is this normal?

  • Great tips, I've been a lot of times on that position running in the mountains and thinking "please don't sprain the ankle, I've seen anyone in the last 5 hours and there is no cell phone network" 🙁

  • How long are you in Europe? Would be cool to do a hike with you, if there's a way to contact you?

  • Coming down the hike, what if the trail has wider and steeper steps how would you use that coming down technique?

  • Thanks a lot for tips 🙂

  • Holy shit I need this 😂👍

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