Are you planning to hike from Pico do Arieiro to Pico Ruivo? It´s widely considered one of the most beautiful trails in Madeira- and while the descent can be a bit challenging for the joints. , many hikers find it a rewarding and memorable experience.
Before you head out, here are a few simple, practical tips to help you get the most out of hikes like Pico do Arieiro—and recover well after.
Why do people often feel it in their knees (and sometimes their back)?
The main challenge is the long descents on uneven stone steps. Walking downhill increases
eccentric loading on the quadriceps, meaning the muscles are working to control and “brake” your movement. Over time, this can lead to fatigue around the knees.
At the same time, carrying a backpack and leaning slightly forward can place sustained load on the lower back, especially if core muscles fatigue.
A few things that can help:
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Use trekking poles to offload some of the demand from your knees and improve overall posture
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Keep a soft bend in your knee—this allows better shock absorption rather than transferring load into the joint
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Control your cadence—shorter, steadier steps reduce peak joint stress
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Engage your hips and core—good glute activation and light core engagement help distribute load and support the lower back
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Keep your posture tall—avoid excessive forward lean, especially on descents
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Adjust your backpack properly—keep the load close to your body and evenly distributed
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Stay hydrated—muscle function and coordination depend on good fluid and electrolyte balance.
After the hike
Some stiffness is normal, especially 24–48 hours later. Gentle movement, mobility work, and soft tissue recovery can help reduce both leg and back discomfort and get you moving comfortably again.
If you’d like to recover properly after your hike—or avoid aches building up during your trip—you can book our physiotherapy or sports massage session or even a Lymphatic drainage session directly on our website. We come to your hotel or Airbnb anywhere in Madeira, making it easy to fit recovery into your holiday.
Feel free to reach out to us or book online—happy to help you stay active and enjoy every hike.
