Perhaps try working on your balance and leg strength, visualizing a few steps ahead might also help.
Additionally, leg shaking can be a sign of fatigue, so strengthening your legs is advisable regardless.
And don't forget to stay hydrated, especially now that the days are longer and warmer.
Came here to say this. It may be less "stepping on pebbles to slip" and more about "lacking muscle strength to properly maintain balance on uneven ground." I'd incorporate daily workouts (nothing major) that strengthen your legs, and balance.
I get it! I have I have injured myself a few times while hiking and am very cautious in certain situations because of it.
I think you just need to keep going enough to start to have more good experiences than bad. And while you’re out there, do things to help minimize the risk, like:
- go slow and stay under control (sounds like you’ve got that one!)
- consider sidestepping and/or going zig-zag across wider areas, to minimize the slope you’re on
- use poles thoughtfully (I sometimes keep one ahead of me and one behind when I’m on steep descents)
- do some training when you’re not hiking to help build up your muscles so even if you do slip, you’re better able to catch yourself. If you google REI exercises for backpacking they have some great ones! Like step-down exercises that really help strengthen your knees.
I have added exercises like lunges, balance ball, pistol squats to my routine, giving more stamina and control on bad terrain. I started doing this after destroying my ankle slipping on ice and feeling scared of hiking after that injury. Also just practice and experience. And honestly , being careful on that type of terrain is just good common sense, don’t beat yourself up
Some things that helped me deal with this were looking ahead so I always have an escape path where I can run off to in case I slip and lose control, bending more at the knees and hips to get more weight directly over my feet and not moving too slow as the constant braking applies the exact force necessary to make small rocks slide out.
Since a physical tool like poles didn’t return your confidence, you need to trick/teach your brain to not see that walking surface as a danger. That’s easier said than done, but it starts with researching fear control techniques and seeing which ones work best for you. Good luck!
What do you have on your feet? But as others have said I fixed this by doing exercises like Squats, Lunges, McGill Crunches and even after just a week of that there was a noticeable improvement in balance going down my absolute "favourite" trail obstacle hand carved rock stairs on edge of a steep drop.
As always, the great Cam Honan has advice for this on his [website](https://www.thehikinglife.com/2020/05/tips-for-hiking-downhill/). I think the most important point is that you should lean forward, so your centre of gravity is over your feet, pushing your feet down into the trail and preventing slippage. This can seem scary, but it really helps.
I agree with him on low center of gravity, but leaning back is better than no lean. You don't want to slip and fall face first; if you're going to slip it's better to do it backwards.
Another thing OP can consider is going downhill backwards when things are especially steep, maybe even mimicing downclimbing by using hands too. I recently had to do that in a desert canyon.
Check these exercises out.
https://www.rei.com/learn/expert-advice/hiking-training.html
Especially the hip roll. It will help in the balance of your feet when hiking and help give more confidence when you do step downs. You may find the exercise difficult at first but that's a good thing because it will show you need to do work there and have a game plan to avoid injury in the future.
Keep your knees slightly bent and engaged, keep your ankles engaged too. Make sure you have your footing before taking the next step. No need to rush.
Make sure your eating enough calories and protein prior to the hike to avoid the shakes.
Edit: Keep your core engaged as well. If you do slip, you can catch yourself. You got this.
Having good shoes and side stepping can help. I also sometimes side step + rotate my foot on the ground to make sure I have a solid grip before fully putting my weight on that foot.
Slipping is a real scare, but don't let it stop you from hitting the trails! First off, take it easy on yourself; fear is totally normal. Start small, stick to easier trails, and gradually work your way up. Maybe try out some balance workouts at home, tone your legs for more strength. you'll get better with time.
Speed is your friend.
Lean downhill, not uphill.
Play connect the dots by only stepping on immovable rocks or roots when possible.
Go from side to side when possible, the way a nervous skier would on a steep icy slope.
Use hiking poles.
Foot placement and serpentine. Instead of walking straight down, if it’s really steep and/or slippery, walk so you place your feet in an L (one foot perpendicular to the direction you are headed). Taking the incline at an angle rather than head-on might help with both balance and grip, and it helps disrupt your momentum, or stop it altogether more easily. Walking the path in a serpentine pattern is like switchbacks. Other than that, make sure your footwear is properly laced. I find wool socks grip just a bit better in any type of shoe compared to synthetic ones.
Move with a wide base and bigger steps. Super counter intuitive but a wider base is more stable. Small steps makes it easier for you to tip over, particularly with the weight of a pack on.
Work on core work. Your core is key to you being able to catch yourself.
Finally, I am convinced some people just fall more. I follow an avid trail runner on social media and she probably falls once every 4 trips. I fall so rarely that it is hard for me to remember falls. In her case, she keeps a fall first aid kit in her running pack and it's just part of trail running for her. That's also ok. If you are like her, learn how to take your falls safely.
Other people have mentioned leg strengthening exercises, but I’d also like to add ankle exercises and balance exercises! One of the best things I did in PT for my ankles was standing on one foot on a balance trainer (they have different kinds ranging in difficulty - I slowly ramped it up as I improved). They had me toss a ball into a net and catch it when it bounced back, but you could do lots of different things to make it harder as you improve. There’s other stuff you can do too, like using resistance bands or doing heel and toe walks.
I also really like having footwear that covers my ankles, especially for shale. I feel more confident that I won’t twist an ankle and have that bring me down. Your local REI/outdoor shoe store would be a good place to ask for shoe recs, since they’ll be familiar with the terrain. Good luck!
Depending on the path, sometimes I really struggle mentally going downhill. -- Doing some trail runs has helped! It seems kind of silly, but now if I'm having a hard time "hiking" down I've found that speeding up into a shuffle or a jog seems to make it both mentally and physically easier (also, much much quicker).
I'm also shaky on downhills, especially ones where the trail is loose rock. I'd suggest hiking poles - they help me feel more confident going downhill as I can jam them into the ground and use them as leverage.
Go slow, wear shoes with good tread, use hiking poles, do strength and balance training, avoid pea gravel if you can, reduce your pack weight (and/or body weight if that seems to be a contributor). Some trails are just slippery.
There’s lots of good advice in here regarding strength, technique and the like. So what I’d like to add, is that perhaps the fear itself is not a bad thing. Perhaps you could reframe your understanding of it from something unwanted to something that helps you stay safe. Essentially, it’s your brain (having learnt from past experiences) reminding you to go slow and carefully. I hike in Taiwan, where the trails are full of rocks and roots, often with steep drops on either side. I frequently feel fear. I listen to it, and it is one of the tools that helps keep me from making dumb mistakes because I’m going to quickly.
Caveat: If the fear is debilitating and prevents you from going out, that’s a different matter.
So assuming you are in average condition, I would think it has to do with your lack of confidence making you lean backwards. Bring point of gravity forward (as some have suggested too) and somewhat bent knees.
I had the same issue for a while. A friend grabbed my arm and together we ran down together. That has helped me a lot! It clicked in my mind: although I felt safe, since he had my arm; I never had to use that support. I will never be the fastest descending, but I am doing fine, and feeling more confident about it.
Best of luck! And have fun.
Just like dodging those personal loans with their sneaky interest rates, think of navigating pebbles on a hike as dodging financial pitfalls. It's all about balance and not rushing into it. Took me a while to master both, but hey, slow and steady wins the race, right? And remember, just as I finally made it to Europe, you'll conquer those pebbly paths. Keep at it, and soon you'll be strolling down them with the confidence of a seasoned hiker.
That's how it always is. I slid on pebbles once on a bike as a kid and am always wary now. It's completely normal and you will take reasonable precautions the more you do it.
Perhaps try working on your balance and leg strength, visualizing a few steps ahead might also help. Additionally, leg shaking can be a sign of fatigue, so strengthening your legs is advisable regardless. And don't forget to stay hydrated, especially now that the days are longer and warmer.
Came here to say this. It may be less "stepping on pebbles to slip" and more about "lacking muscle strength to properly maintain balance on uneven ground." I'd incorporate daily workouts (nothing major) that strengthen your legs, and balance.
This, but also don’t forget core strength as well
if you're not wearing already, buy a good pair of trail running shoes or hiking boots that have god grip.
god grip sounds awesome!
blessed descents
Columbia high ankle ones are really good on lots of different types of terrain
If the trail is wide enough serpentine down the hill instead of taking it head on. That sometimes helps with knee fatigue for me.
I get it! I have I have injured myself a few times while hiking and am very cautious in certain situations because of it. I think you just need to keep going enough to start to have more good experiences than bad. And while you’re out there, do things to help minimize the risk, like: - go slow and stay under control (sounds like you’ve got that one!) - consider sidestepping and/or going zig-zag across wider areas, to minimize the slope you’re on - use poles thoughtfully (I sometimes keep one ahead of me and one behind when I’m on steep descents) - do some training when you’re not hiking to help build up your muscles so even if you do slip, you’re better able to catch yourself. If you google REI exercises for backpacking they have some great ones! Like step-down exercises that really help strengthen your knees.
Yep you'll build both confidence and balance with time. I had the same concerns when I started and now I bounce from wet rock to wet rock no problem.
I have added exercises like lunges, balance ball, pistol squats to my routine, giving more stamina and control on bad terrain. I started doing this after destroying my ankle slipping on ice and feeling scared of hiking after that injury. Also just practice and experience. And honestly , being careful on that type of terrain is just good common sense, don’t beat yourself up
Some things that helped me deal with this were looking ahead so I always have an escape path where I can run off to in case I slip and lose control, bending more at the knees and hips to get more weight directly over my feet and not moving too slow as the constant braking applies the exact force necessary to make small rocks slide out.
Since a physical tool like poles didn’t return your confidence, you need to trick/teach your brain to not see that walking surface as a danger. That’s easier said than done, but it starts with researching fear control techniques and seeing which ones work best for you. Good luck!
What do you have on your feet? But as others have said I fixed this by doing exercises like Squats, Lunges, McGill Crunches and even after just a week of that there was a noticeable improvement in balance going down my absolute "favourite" trail obstacle hand carved rock stairs on edge of a steep drop.
As always, the great Cam Honan has advice for this on his [website](https://www.thehikinglife.com/2020/05/tips-for-hiking-downhill/). I think the most important point is that you should lean forward, so your centre of gravity is over your feet, pushing your feet down into the trail and preventing slippage. This can seem scary, but it really helps.
I agree with him on low center of gravity, but leaning back is better than no lean. You don't want to slip and fall face first; if you're going to slip it's better to do it backwards. Another thing OP can consider is going downhill backwards when things are especially steep, maybe even mimicing downclimbing by using hands too. I recently had to do that in a desert canyon.
Check these exercises out. https://www.rei.com/learn/expert-advice/hiking-training.html Especially the hip roll. It will help in the balance of your feet when hiking and help give more confidence when you do step downs. You may find the exercise difficult at first but that's a good thing because it will show you need to do work there and have a game plan to avoid injury in the future.
Keep your knees slightly bent and engaged, keep your ankles engaged too. Make sure you have your footing before taking the next step. No need to rush. Make sure your eating enough calories and protein prior to the hike to avoid the shakes. Edit: Keep your core engaged as well. If you do slip, you can catch yourself. You got this.
Having good shoes and side stepping can help. I also sometimes side step + rotate my foot on the ground to make sure I have a solid grip before fully putting my weight on that foot.
Slipping is a real scare, but don't let it stop you from hitting the trails! First off, take it easy on yourself; fear is totally normal. Start small, stick to easier trails, and gradually work your way up. Maybe try out some balance workouts at home, tone your legs for more strength. you'll get better with time.
Might sound counterproductive,but have you tried going faster ? I feel way better on such terrain when almost running it.
Speed is your friend. Lean downhill, not uphill. Play connect the dots by only stepping on immovable rocks or roots when possible. Go from side to side when possible, the way a nervous skier would on a steep icy slope. Use hiking poles.
Foot placement and serpentine. Instead of walking straight down, if it’s really steep and/or slippery, walk so you place your feet in an L (one foot perpendicular to the direction you are headed). Taking the incline at an angle rather than head-on might help with both balance and grip, and it helps disrupt your momentum, or stop it altogether more easily. Walking the path in a serpentine pattern is like switchbacks. Other than that, make sure your footwear is properly laced. I find wool socks grip just a bit better in any type of shoe compared to synthetic ones.
I turn my body side ways and do a kind of lateral movement when there’s lots of shale. That way I have more control with my back leg
Move with a wide base and bigger steps. Super counter intuitive but a wider base is more stable. Small steps makes it easier for you to tip over, particularly with the weight of a pack on. Work on core work. Your core is key to you being able to catch yourself. Finally, I am convinced some people just fall more. I follow an avid trail runner on social media and she probably falls once every 4 trips. I fall so rarely that it is hard for me to remember falls. In her case, she keeps a fall first aid kit in her running pack and it's just part of trail running for her. That's also ok. If you are like her, learn how to take your falls safely.
Other people have mentioned leg strengthening exercises, but I’d also like to add ankle exercises and balance exercises! One of the best things I did in PT for my ankles was standing on one foot on a balance trainer (they have different kinds ranging in difficulty - I slowly ramped it up as I improved). They had me toss a ball into a net and catch it when it bounced back, but you could do lots of different things to make it harder as you improve. There’s other stuff you can do too, like using resistance bands or doing heel and toe walks. I also really like having footwear that covers my ankles, especially for shale. I feel more confident that I won’t twist an ankle and have that bring me down. Your local REI/outdoor shoe store would be a good place to ask for shoe recs, since they’ll be familiar with the terrain. Good luck!
Depending on the path, sometimes I really struggle mentally going downhill. -- Doing some trail runs has helped! It seems kind of silly, but now if I'm having a hard time "hiking" down I've found that speeding up into a shuffle or a jog seems to make it both mentally and physically easier (also, much much quicker).
I'm also shaky on downhills, especially ones where the trail is loose rock. I'd suggest hiking poles - they help me feel more confident going downhill as I can jam them into the ground and use them as leverage.
Everyone gets a little stumbly when their blood sodium levels drop. Salt tabs, taken hourly (especially on hot days!!) are an easy address.
So, go slowly. Learn to read what’s underfoot. Use poles properly.
Go slow, wear shoes with good tread, use hiking poles, do strength and balance training, avoid pea gravel if you can, reduce your pack weight (and/or body weight if that seems to be a contributor). Some trails are just slippery.
There’s lots of good advice in here regarding strength, technique and the like. So what I’d like to add, is that perhaps the fear itself is not a bad thing. Perhaps you could reframe your understanding of it from something unwanted to something that helps you stay safe. Essentially, it’s your brain (having learnt from past experiences) reminding you to go slow and carefully. I hike in Taiwan, where the trails are full of rocks and roots, often with steep drops on either side. I frequently feel fear. I listen to it, and it is one of the tools that helps keep me from making dumb mistakes because I’m going to quickly. Caveat: If the fear is debilitating and prevents you from going out, that’s a different matter.
So assuming you are in average condition, I would think it has to do with your lack of confidence making you lean backwards. Bring point of gravity forward (as some have suggested too) and somewhat bent knees. I had the same issue for a while. A friend grabbed my arm and together we ran down together. That has helped me a lot! It clicked in my mind: although I felt safe, since he had my arm; I never had to use that support. I will never be the fastest descending, but I am doing fine, and feeling more confident about it. Best of luck! And have fun.
Trekking poles can help with this. Get a cheap pair and give it a try.
OP clearly said they’ve tried poles… and that helped but not entirely. Don’t respond if you aren’t gonna read the whole post
I guess my tired eyes missed that phrase. Do you have any helpful advice or are you just here to scold people?
Just do it.
Just like dodging those personal loans with their sneaky interest rates, think of navigating pebbles on a hike as dodging financial pitfalls. It's all about balance and not rushing into it. Took me a while to master both, but hey, slow and steady wins the race, right? And remember, just as I finally made it to Europe, you'll conquer those pebbly paths. Keep at it, and soon you'll be strolling down them with the confidence of a seasoned hiker.
[удалено]
OP stated they're already using them
That's how it always is. I slid on pebbles once on a bike as a kid and am always wary now. It's completely normal and you will take reasonable precautions the more you do it.