Explorer Chick

Nicki Bruckmann

October 18, 2024

Get ready to have your jaw dropped more times than you can count because Croatia is serving up landscapes so stunning, they’ll have you swooning like it’s a rom-com. Think turquoise waters, stunning waterfalls, and mountains begging for a selfie from the top. Oh, and did we mention the medieval towns that’ll have you waxing poetic over cobblestones? Croatia is about to turn you into that traveler who’s suddenly fluent in “let’s never leave.”

In this jam-packed Croatia travel guide, we’re handing over all the essential travel tips, must-see spots, and juicy insider knowledge to make sure your Croatia trip is as unforgettable as it is seamlessly easy.

Whether you’re e-biking your way through ridiculously gorgeous hilltop towns or channeling your inner mermaid in the Adriatic Sea, Croatia’s about to become your new favorite destination! So grab your passport, pack your swimsuit (you’ll need it), and get ready for a trip of a lifetime!

Psst!! Check out our trip highlight video to get stoked on Croatia👇

A little over 20 years ago, Croatia rarely appeared in a traveler’s “must-visit” list. Though brimming with history, natural beauty, and culture, it was often overshadowed by its more popular neighbors like Italy and Greece. But the secret’s OUT… and now Croatia has become among Europe’s prime destinations with 20 million visitors annually.

Bordering the Adriatic Sea, Croatia offers miles of crystal-clear waters and beaches, secluded coves, and a diverse marine ecosystem, making it a sought-after destination for nature lovers. It also contains hundreds of ancient infrastructures and architecture so history lovers will feel right at home in this ancient country.

This article will be your one-stop guide to Croatia trip planning — why it should be on your bucket list, currency, tipping practices, best time to visit, must-try cuisine, and more. Be sure to bookmark this page to reference as you prepare for your trip!

Croatia offers a wealth of picture-perfect moments and sceneries to fill your photo album or social media feed — seriously, ever heard of Blue Gatorade water? We’re pretty sure the term originated in Croatia.

Here are some reasons why you should visit Croatia on your next adventure:

Diverse Attractions

It isn’t a secret that Croatia is among the most diverse countries in the world. It has dozens of beautiful coastlines, historical cities, and UNESCO-listed National Parks. We’ll cover some must-sees in the later sections of the article.

Unique Blend of Mediterranean and Central European Influences

Croatia’s identity is an amalgamation of Central European and Mediterranean influences because it used to be part of various larger empires and political entities.

These influences are evident in Croatia’s food, festivals, and daily life, where locals enjoy Venetian-style seafood dishes on the coast and hearty, Austrian-influenced meals inland.

You can also see it in the architecture of Croatia’s ancient cities. The city of Split, for instance, features Roman architecture while Dubrovnik adopts Venetian-style structures.

Natural Beauty: Plitvice Lakes, Istrian Peninsula

Croatia has 8 national parks, 12 nature parks, 7 protected marine areas, 26 rivers, 27 lakes, and a never-ending stretch of mountains and valleys, making it a paradise for outdoor enthusiasts interested in hiking and biking in Croatia.

Cultural Experiences and Historical Significance

Croatia is a land of culture and historical significance. It has nearly 300 unique museums showcasing the country’s rich heritage, art, and history.

Among these museums is the City Museum of the capital Zagreb, which houses over 75,000 artifacts detailing the economic and political history of the city. There’s also the Vučedol Culture Museum, dedicated to the prehistoric culture of the Eneolithic period.

And don’t get us started on Croatia’s hundred-year-old monuments, amphitheaters, fortresses, and cathedrals. The country is chock-full of architectural wonders that tell the history of the people who once walked its lands.

Croatia is home to numerous historical sights, natural wonders, and vibrant cities. Here’s some top highlights to check out:

Diocletian’s Palace (Split): One of the best-preserved monuments of Roman architecture, built in the 4th century. It features impressive structures like the Cathedral of Saint Domnius, the Peristyle, and the Golden Gate.
Pula Arena: A well-preserved Roman amphitheater built in the 1st century. It’s the 6th largest amphitheater in the world and the only Roman structure with all four side towers standing.
Plitvice Lakes National Park: The lakes system here, to put it scientifically, is bananas. A shimmering water orgy of 16 named lakes and several smaller unnamed lakes was formed by tufa or travertine. Fancy fact: The Plitvice Lakes were internationally recognized on the UNESCO World Heritage List on October 29, 1979.
Zlatni Rat Beach (Golden Horn): A crystal-clear beach located on the island of Brač, famous for its distinctive shape that changes with the tides and wind.
Mount Biokovo: Second-highest mountain range in Croatia, offering panoramic views of the Adriatic Sea.

Looking for more hotspots to check out? Here’s our top favorites:

Dubrovnik: The Pearl of the Adriatic

Renowned for its well-preserved medieval architecture and breathtaking views of the Adriatic Sea. Highlights include the Dubrovnik City Walls, the Old Town, the Rector’s Palace, and Sponza Palace.

Split: Where Roman Emperor’s Holiday

Split is the second-largest city in Croatia, second only to Zagreb. It houses dozens of archaeological sites and buildings under UNESCO heritage protection, like the Diocletian’s Palace that date back to the 4th century.

Zagreb: Coffee Culture Capital

If you’re a coffee lover, Zagreb is your city. It boasts a thriving coffee culture, dotted with charming cafes and specialty coffee shops.

If you’re able, visit Kavantura down at Sava Bridge. They’ve got some of the best coffee you’ll ever taste, plus excellent staff and dozens of menu options to choose from. Quahwa is also excellent—their Turkish coffee and arabica blends are to die for.

Hvar: Lavender Fields Forever

Located off the Dalmatian coast, Hvar is best known for its lavender fields, crystal-clear waters, and vibrant nightlife. If you’re looking to visit Hvar specifically for the lavender fields, visit in the early summer (June to July) when the flowers are in full bloom.

Istrian Peninsula: Truffles, Wines, and Good Times

The Istrian Peninsula is the land of high-quality wines, truffles, and olives. Istrian truffles, in particular, are coveted for their unique intoxicatingly earthy taste and aroma.

While you can buy these truffles from most vendors on the island, you can actually hunt for them yourself in the forests with the help of canine truffle-hunting experts.

Having run women’s group travel tours to Croatia several times, we’ve picked up a ton of tips and tricks that make visits much easier.

We’re here to spill alllllll the deets so you can enjoy Croatia to its fullest without worrying about the specifics, whether it’s safety, travel, or local customs:

Quick Tips For Visiting Croatia

- Passport requirements: You must have a valid Passport to travel to Croatia. Your passport MUST not expire within 6 months of your departure date from Croatia. We’d also recommend packing 2 copies of your passport (hidden in different locations) in case your passport is lost/stolen.
- Visa requirements: US, UK, and other non-EU travelers can stay up to 90 days without a visa. Check Croatia’s embassy website for more details for US citizens.
- Vaccination requirements: There are no specific vaccination requirements for traveling to Croatia, but with all travel, we recommend staying up-to-date with routine vaccinations like Hep A/B, MMR, and DTP.
- Currency: Croatia adopted the Euro in 2023. If you have leftover Croatian Kuna from a previous visit, you can exchange it at banks or exchange offices. USD is not widely accepted.
- ATMs: ATMs are widely available throughout Croatia.
- Credit cards: Of the major credit cards, Visa and MasterCard are the most widely accepted in Croatia. Many shops and restaurants in the larger cities and tourist destinations accept credit card payments. Some smaller cafes andlocal shops do not, so don’t rely on your credit card as your only form of payment. *Reminder: Notify your bank of upcoming travel so you don’t run into any declined payments while traveling!
- Tipping practices: While not mandatory, tipping around 10% is appreciated for good service. Tipping is generally for restaurants, cafes, and bars only.
- Electrical outlets and plug types: Croatia uses Type F electrical plugs and operates on a 220V supply with a 50Hz frequency. If you don’t have a Type F plug, bring a universal travel adapter. For items like hairdryers or straighteners from the US (which use 120V), you’ll need a voltage converter too.
- SIM card and mobile connectivity: Unless you visit one of the more remote islands, SIM and mobile connectivity in Croatia is excellent. There are a few ways to stay connected while in Croatia: 1) check with your US carrier about adding an international plan (easiest but most expensive option) 2) buy a local physical SIM card at a magazine stand (cheapest option) or 3) buy an Airalo e-SIM ahead of time (great for phones without a physical SIM card slot).
- Time Zone: In Croatia, the standard time is Central European Time (CET; UTC+01:00). Croatia is 6-7 hours ahead of Eastern Standard Time in the US (depending on daylight savings time).

Best Time Of Year To Visit Croatia

When planning your trip to Croatia, you’ll want to take into account the weather, tourist crowds, and seasonal activities to make the most of your visit. Here are some key insights to help you decide when to go:

High Season vs. Shoulder Season

The best time to visit Croatia depends on your preferences for weather and crowds.

High Season (July – September): Expect warm weather, busy beaches, and lively festivals. However, it comes with bigger crowds and higher prices.
Shoulder Season (April – June): Lower prices, fewer tourists, and perfect conditions for exploring Croatia’s iconic sights without the hassle of summer crowds.

Pro Tip: Croatia has three distinct climates — hot summers and cold winters in the interior, mild winters and dry summers on the coast, and snowy winters in mountainous areas. Pack accordingly based on where you’re headed!

Weather By Season

Croatia has three climate types, depending on the location. Continental regions experience hot summers and cold, snowy winters, while coastal regions have hot, dry summers and short, mild, and somewhat wet winters. Mountainous areas have mild, short summers and extremely cold winters with heavy snowfall.

Here’s a breakdown of the average summer and winter temperatures in Croatia:

When traveling to the continental and coastal regions during the summer, pack light clothing, swimwear, and breathable fabrics (it can get HOT on the coast!). But nights can be chilly, so definitely pack a sweater.

If you’re heading to the mountain region, include layers like long sleeves and a light jacket.

During fall and winter, pack long-sleeve shirts, medium-weight jackets, and insulated gear.

NOTE: As much as we wish we could predict the weather, we’re not meteorologists. So always, always, ALWAYS check the weather before your trip and pack accordingly!

Tourist Crowds and Local Festivals

Croatia can get pretty crowded during peak seasons. According to official data, Croatia had upwards of 4 million visitors in July 2024 alone.

So, long queues, traffic jams, and crowded attractions are commonplace during these seasons, particularly in main cities like Dubrovnik.

The good news is that the peak season coincides with Croatia’s most vibrant local festivals. Among these are the Dubrovnik Summer Festival (July 10 to August 25), the Split Summer Festival (July 15 to August 14), and the Visualia Festival (September 19 to 21).

How To Navigate Croatia Transportation

Driving in Croatia: Roads, Tolls, and Safety Tips

Getting around Croatia without a car? No problem! The public transport system is well-developed and easy to navigate, offering several options depending on where you want to go and how you prefer to travel.

First up, buses are your go-to for reliable and affordable transportation. You can get from Zagreb to Rijeka (a two-hour drive) for as little as €10 to €14, with some deals even dropping to €7. Buses cover a wide area, making them super convenient, but in rural spots or during off-peak times, the schedules can be a little sparse.

If you’re headed to the islands, ferries are your ticket—literally! Jadrolinija is the main company, and ferries are not only budget-friendly but also give you unbeatable views of the Adriatic. Just be mindful of the off-season when services slow down, and bad weather can sometimes throw a wrench in the schedule.

Trains in Croatia? They’re more of a scenic option for short trips. While not the fastest (they can take twice as long as buses), they’re perfect for a leisurely journey through Croatia’s stunning landscapes. Just don’t rely on them to get to Dubrovnik, as the train network doesn’t extend that far.

What about Uber? Yes, Uber is available in Croatia, but it’s not in every city. You’ll find Uber operating in larger cities like Zagreb, Split, and Dubrovnik, as well as some coastal towns, especially during the tourist season. In more rural areas or smaller towns, you may need to rely on local taxis or other forms of transportation.

Now, if you really want to explore at your own pace, renting a car is the way to go. It’s ideal for reaching remote areas, especially those spots that public transport doesn’t touch. Prices can be reasonable, especially in the off-season (€20-€45 a day), but during peak season, expect to pay more. Just keep an eye on fees if you accidentally ding the car or return it late!

Here’s a few tips if you decide to rent a car in Croatia:

Vehicles drive on the right-hand side of the road.
Speed limits are 130 km/h (80 mph) on motorways, 80 km/h (50 mph) on open roads, and 50 km/h (30 mph) in urban areas.
Most multi-lane motorways require tolls, which can be paid in cash or by credit/debit.
As with most countries, wearing seatbelts is mandatory for all passengers.
Using a mobile phone while driving is strictly prohibited unless you have a hands-free device.
Major highways are in excellent condition, but the same can’t be said in coastal areas and rural regions where the roads are narrow and winding.
Croatian drivers can be assertive and aggressive; it’s best to let faster drivers pass and not engage in any confrontations.

Major Transport Hubs: Airports and Key Ferry Routes

Croatia has four main airports and ferry routes.

Airports include:

Zagreb Airport (ZAG)
Split Airport (SPU)
Dubrovnik Airport (DBV)
Rijeka Airport (RJK)

The most common airport for travelers flying from the US is Zagreb Airport (ZAG) due to its central location and connectivity to major cities — it’s also typically the cheapest airport to fly into.

Health and Safety Standards in Croatia

While Croatia is generally considered a safe destination—ranked 14th on the list of the safest countries in the world—it’s always best to expect the unexpected and keep yourself on guard at all times, especially if you’re a solo traveler.

Here are some tips to keep yourself safe in Croatia:

Before traveling, make sure your destination can provide the healthcare you may need.
Invest in travel insurance for unexpected medical emergencies, lost luggage, and last-minute cancellations.
Petty crime and pickpocketing happen all the time in crowded areas, and Croatia is no different. Keep your belongings close to you and leave important documents, jewelry, and expensive items in your hotel room.
Respect local customs and culture. Don’t be too loud or disruptive in public places (aka don’t be THAT American tourist…)
Register your trip with the Smart Traveler Enrollment Program (STEP) so you can receive important safety updates and assistance from the nearest U.S. embassy or consulate. You can register online from the official US gov website.

Water Safety: Can You Drink the Tap Water?

Yes! Water is safe to drink in Croatia. It’s of excellent quality and meets all standards for human consumption (free from harmful organisms, chemicals, etc).

List of Emergency Numbers to Save (Just in Case!)

112: Emergency telephone number
192: Police
194: Emergency medical assistance
193: Firefighters
1987: Road assistance
195: Maritime assistance

If for any reason the numbers above don’t work on your phone, add +385 followed by the number. For example, the emergency number will be +385 112.

Here are some important travel hacks to make your journey to Croatia an enjoyable one:

Learn basic Croatian phrases (hello – Bok (informal), goodbye – doviđenja, thank you – hvala, where is the bathroom? – gdje je toalet?)
Respect local rules when visiting Croatian cultural sites and stick to designated areas—no wandering into off-limits spots!
Download offline maps for navigation without internet access.
Pack a portable charger to keep your devices powered.
Bring a lightweight, reusable water bottle to save money and stay hydrated.
Always bring cash! Well-established restaurants accept credit/debit, but the same can’t be said for local businesses, specialty stores, and farmer’s markets.
Take advantage of free attractions. Most towns host free walking tours (just tip your guide!) — Google “[city name] free walking tour” to find one in your area. If you’re lucky, you may even stumble upon a free open-air concert or festival!
Download local apps for dining, transportation, and attractions. Best apps include GetByBus for bus schedules, Uber and Bolt for transportation, and Explore Croatia for attractions.
Book accommodations in central locations like Split or Dubrovnik to reduce travel time to attractions. If you’re unsure of where to stay, check out our article on the best places to stay in Croatia where we explore a range of accommodations for every traveler’s needs.
Many of Croatia’s beaches are rocky rather than sandy, so make sure you pack a pair of sandals to protect your feet from cuts.

Croatia has some of the best dishes we’ve ever tried and it’s a delicious adventure that varies by region, and you’re in for a treat! Along the coast, Italian influences and fresh seafood steal the show, while the inland areas serve up hearty Austrian, Hungarian, and Turkish-inspired dishes.

In Zagreb, prepare for meat lovers’ heaven. Over on the Istrian Peninsula, it’s all about the truffles—don’t miss the chance to try traditional hand-rolled Fuži pasta with, you guessed it, truffles!

And the wine? Perfect for a daytime buzz, thanks to its lower ABV compared to the US. Cheers to that! Oh, and coffee here is a whole vibe. Grab a cup, find a bistro, and people-watch like a local.

These are the dishes we enjoyed the most and highly encourage you to try:

Peka: A traditional dish made of meat
Crni Rizot (Black Risotto): Rice dish made with squid ink
Ćevapi: Grilled minced meat sausages
Strukli: Cheese-filled pastry
Riba na lešo: Boiled fish served with a side of potatoes

From greetings to dress codes, here’s what to keep in mind:

Greetings and social etiquette: Bok (hi) is a common way to greet friends, while dobar dan (good day) is more formal. When introducing yourself or meeting someone for the first time, shake the other person’s hands and smile while making eye contact.
Dining practices: Try to eat all the food served to you. Croatians often have multiple courses, so be prepared for a long meal!
Dress code: Dress cleanly and modestly, especially when visiting high-class restaurants, religious sites, and museums. You can wear flowy dresses, shorts, and crop tops outside, as long as it’s appropriate for the occasion.
Respecting local traditions: Respect local holidays and traditions, such as the Feast of St. Blaise in Dubrovnik or the klapa (cappella singing) of Dalmatia. Familiarize yourself with these traditions before attending a feast or festival.

So, is Croatia worth visiting?

Absolutely, yes!

Croatia impresses with its diverse attractions, natural beauty, and a blend of Central European and Mediterranean influences. Every corner of every city and island is steeped with history and culture, like a living museum where centuries-old traditions mix with modern life.

What are you waiting for? Pack your bags, brush up on your basic Croatian greetings, and register your trip with the STEP, and you’re ready for a memory-filled adventure to Croatia!

Where is Croatia?

The Republic of Croatia is part of the Balkan Peninsula and located in South Central Europe on the eastern coast of the Adriatic Sea, opposite Italy. The crescent-shaped country shares borders with Slovenia, Hungary, Serbia, Montenegro, and Bosnia and Herzegovina.

The main points of entry in Croatia are the capital city of Zagreb and the smaller but equally enchanting cities of Dubrovnik and Split. Once you arrive in the country it’s easy to get around by train, bus, or ferry to see all the sights and find your ideal place to stay in Croatia.

Average Travel Time to Croatia From:

California: ~14 hours flight time
New York: ~11 hours flight time
England: ~2 1/2 hours flight time
Australia: ~24 hours flights time

Popular coastal cities like Zagreb, Dubrovnik, and Split boast impressive accommodations like beach resorts with dreamy modern facilities and features like indoor and outdoor pools, fine restaurants, and luxurious European spa treatments.

See our recommendations on a map! Get our map here.

Map created using Wanderlog, a road trip planner on iOS and Android

Coastal Getaways on the Dalmatian Shores

When looking for areas to stay in Croatia, the Dalmatian Coast offers some of the most stunning options. Croatia doesn’t boast your typical sandy beaches, but more striking rocky, pebbly beaches with unique formations and hidden sea caves. The waters aren’t muddied by sandy sediment and remain crystal clear and incredibly clean.

Dubrovnik

Dubrovnik is the place to be if you’re looking for a stunning sea view. Enclosed in medieval walls, Dubrovnik’s old town is something out of a movie… kind of. It’s actually out of Game of Thrones and the film location of King’s Landing.

Hotel Croatia Cavtat

Address: Frankopanska ul., 20210, Cavtat, Croatia
Phone: +385 20 300 300
Website: Hotel Croatia Cavtat

Relax by the outdoor swimming pool surrounded by trees and stay in luxurious suites offering private balconies with stunning sea views and access to beautiful beaches and the hotel’s exclusive beach club. This is one of the most popular hotels in Croatia, with five places to dine and enjoy unique Croatian cuisine, including a rooftop bar and terrace restaurant.

Some of the best things to do in Cavtat include spending the day swimming, taking in some culture at Vlaho Bukovac House, and trying all the Croatian food!

Hiking Retreats Near Croatia’s Capital

Zagreb, Croatia’s capital, serves as an ideal base for hiking enthusiasts, offering easy access to stunning trails in the surrounding mountains. Accommodations in and around Zagreb cater to outdoor lovers, ranging from boutique hotels with panoramic city views to charming mountain lodges nestled in nature. Many of these stays provide hiking-friendly amenities such as trail maps, packed lunch services, and equipment storage. By choosing a hiking-oriented retreat near Zagreb, visitors can enjoy the perfect blend of urban exploration and natural adventure, with comfortable lodgings to return to after a day on the trails.

Thanks to its proximity to the surrounding mountains, Zagreb is a great place to take a day trip to hike nearby trails with epic views. Whether you walk the Strossmayer Promenade for views of the old city below or venture out of town to one of the many trails tucked in the surrounding mountains, Zagreb is the best place to stay in Croatia for hikers and nature lovers alike.

Esplanade Zagreb Hotel

Address: Ul. Antuna Mihanovića 1, 10000, Zagreb, Croatia
Phone: +385 1 4566 666
Website: Esplanade Zagreb Hotel

Sip cocktails at the best hotel in the old town overlooking the Upper Town and winding cobbled streets after a long day on the trail. Enjoy first-class service and facilities with modern tennis courts and a state-of-the-art fitness center. The luxury hotel’s business center makes this location perfect for a working vacation with a quick day trip to the mountains in between.

Accommodations Near Croatia’s Stunning National Parks

Picture this: you’re waking up to the sound of rushing waterfalls, surrounded by forests so lush they make you want to hug a tree (we won’t judge!). That’s the magic of staying near Croatia’s natural wonders! As the morning mist lifts, revealing crystal-clear lakes and rugged mountain peaks, you realize you’re in for an adventure of a lifetime. With comfy accommodations just steps away from breathtaking trails and hidden coves, you’re perfectly poised to dive into the heart of Croatia’s great outdoors.

Plitvice Lakes and Paklenica National Parks — Plitvička Jezera

If you’re starting in Zagreb, then make a road trip down to Plitvička Jezera for the second most talked about hiking region of Croatia: Plitvice Lakes and Paklenica National Parks. In fact, we love it so much that we spend two days there before heading to Kornati National Park on the Dalmatian Coast of the Adriatic Sea.

Hotel Jezero

Address: Josipa Jovića 19, 53231, Plitvička Jezera, Croatia
Phone: +385 53 751 400
Website: Hotel Jezero

The Hotel Jezero is centrally located in the Lika Region, an outdoor lover’s paradise and home to Plitvice Lakes and Paklenica National Parks. Relax in the hotel’s indoor pool after hiking, wind down in their Finnish sauna, and enjoy a meal at the hotel restaurant with spectacular views. The friendly and exceptional facilities make this hotel perfect for a few days of hiking on a solo trip or an outdoorsy family holiday.

A Glimpse of Croatia’s Treasures

Ready to uncover the hidden gems of Croatia? Get ready for an adventure that’ll make you want to pack your bags and never look back! 🌟

From jaw-dropping national parks to mouthwatering local treats, Croatia’s got it all, and we’re here to help you dive in headfirst! Picture yourself:

Lacing up your hiking boots for epic trails that’ll leave you breathless (in the best way possible!
Savoring every bite of Pag cheese like it’s your new religion (trust us, it might be)
Lounging on the Dalmatian Coast’s beaches that are so gorgeous, they should be illegal
Island-hopping to Hvar and beyond on a boat tour that’ll make you feel like a total VIP
Sipping your way through the Istrian countryside, where the wine flows and truffles grow

No matter where you plant your flag in Croatia, you’re in for a wild ride of natural wonders and cultural treasures. So grab your adventure buddies, join our Explorer Chick community, and let’s make some unforgettable memories together! Who knows, you might just find yourself plotting a permanent move to this slice of European paradise. 😉

Ready to dive in? Let’s go, girls! 💪🏼🌍

Where to Stay in Croatia: Perfect Escapes for Your Next Adventure

Are you longing to get yourself to those dreamy beaches we keep mentioning? Want to find your adventure in the mountains of Croatia? We’ve done the leg work of planning so you can simply sign up and ENJOY!

Our Croatia Hiking and National Parks MultiSport Adventure will have you ready to move to Europe. You’ll get amongst it with your fellow female travel buddies and expert Explorer Chick guides doing awesome outdoor activities every day. Ride e-bikes and sip wine in the Istrian Countryside, enjoy epic hikes in Croatia’s national parks, and top it off with a speed boat ride and sea kayaking off the Adriatic Coast! Join the Explorer Chick Facebook Group to connect with other adventurous babes and get news, updates, and more trip info!

1 Use Hiking Poles

Hiking poles or trekking poles can bring up strong opinions in hikers. However, whether you adore them or avoid them, you should definitely consider them if you get knee pain going downhill. A good set of hiking poles helps prevent hyperextension of the knees when heading downhill on the trail.

Hiking poles also help shift some of the weight from your legs to your upper body and core. This eases some of the pressure on the knees and helps distribute some of the work to your entire body as you climb those mountains.

women posing in front of Utah rock formation

2 Strengthen Surrounding Muscles

Your knees will start talking to you when your butt isn’t! Make sure your weekly training program contains lots of movements to support your knee, including extra booty work (check out our moves below, or join us for EC Fit, an 8 week program for better hikes all-around).

Stronger glutes and stronger hips can help tremendously in mitigating knee pain, but don’t discount stability work. A yoga class with a few balancing poses can help build up stability in your legs. Hikers with weak or imbalanced leg muscles run a much higher risk of knee pain or injury while hiking downhill. Balancing work can offset that risk, and bonus–you can work on your zen too.

Stacey Kozel, one of the inspirational women keynote speakers at West Virginia Wild

3 Use External Support

External support, like tape or a knee brace, can be great, especially if it’s doctor recommended. If you’re wearing a knee brace due to a recent injury or if that brace isn’t addressing what may be a bigger problem, please also seek medical care.

Getting medical help managing knee pain from a bigger issue or taking a little extra time to heal a knee injury is only going to make the hike that much sweeter when you are in the best possible shape to be there.

women walking down the Appalachian Trail

4 Small Steps

Small quick steps are a win here. Over-striding downhill is a big no. It increases pressure and strain on those knees, risks hyperextension, and talk about feeling off-balance! Taking small steps that steadily keep on moving makes downhill hiking a lot more fun. Even if it means you go a bit slower than you’d like, a slow hike down without pain is better than a quick downhill that hurts in the moment or later that day.

You want to keep your torso from falling forward or backwards; an easy way to track this is to keep shoulders over ribcage, and ribcage over your hips. This will help your balance too as you shift from one leg to the other.

Think of your foot staying strong and wide below you. Stable, grounded feet will help you adapt to uneven terrain. Try to avoid shifting into the balls of your feet where you will seriously strain the strongest of knees…or go tumbling.

Here’s some of my favorite poses to gear up for those big downhill goals!

1 Tree Pose

A yoga-inspired tree pose will build your balance, and the ligaments and tendons that make for a happy foot and leg. Best for strengthening your core, glutes, back, and legs.

Instructions:

- Start barefoot, and make sure you’ve got a wall, kitchen counter, or chair back nearby if you think your balance needs assistance.

- Stand tall with your feet together, shoulders rolled back, and ribcage over your hips.

- Start by coming to the ball of your right foot, testing out putting all your weight into your left foot.

- Turn your right toes and right knee out to the right.

- Lift your right foot to rest against your left calf, or you can use your right hand to place your right foot up high against your left thigh. Avoid the left knee–we’re here to avoid knee pain, and putting pressure directly on the knee with your foot isn’t the best idea.

- Root your left foot into the earth, and bring your palms to prayer position at your heart, or lift them overhead like tree branches for more balance work.

- Keep your right hip opening and hip points even.

- Stay here for a few breaths, and then do it all on the second side.

Tips:

- Think of open hips, open heart, and strong roots keeping you from falling over! Don’t be afraid of using a wall for help when you need.

2 Warrior 3

This yoga pose works your balance, breathing, legs, core, and back. Best for strengthening the stabilizing muscles in your feet, ankles, upper body, and legs.

Instructions:

- Start barefoot with a wall, chair, or sofa arm nearby for help, but make sure you have lots of room to expand in this area.

- Begin by coming up to the balls of your right foot to start easing balance into your left side.

- Root your left foot strongly into the ground, making sure not to lock your knee out at any point.

- Lift your right foot off the ground, flexing your foot and bring your chest towards the floor, stopping at parallel with your hips.

- You can choose different variations of Warrior 3 by where you put your hands:

- One hand on a balancing surface

- Both palms at heart center, in prayer position

- Palms next to your hips, facing down, in “airplane arms.”

- Most advanced: hands come out to stretch in front of you, palms facing each other

- Stay here (and remember to breathe) for 20 to 30 seconds, then switch sides.

Tips

- Strong feet, strong legs, and strong core will make this exercise shine.

- When your leg is up, make sure your toes face the ground, not away.

3 Standing Knee Adduction

Standing Knee Adduction Strength Training

This seemingly simple move zeroes in on areas known for causing knee pain. Best for strengthening inner thighs, hips, outer glutes, and lower abs. Add a mini-band for maximum burn, but this will get the job done easily without one just using body weight.

Instructions:

- Start standing with feet around hip distance apart, keeping the edges of your feet as wide as the edges of your shoulders.

- Bend slightly at your waist, counterbalancing with your glutes behind you.

- Bend your knees slightly so that you aren’t locking out your knees.

- Using your inner thigh and outer glute, pull your right knee towards your center line gently, and then return it back to neutral.

- Do this 5 times on the right, then 5 times on the left, and then 5 times with both.

- Repeat 3-5 times.

Tips:

- Add a mini-band for increased resistance.

- Be careful that you feel this in your glutes and thighs, and not your knee!

4 Clamshell

This versatile exercise challenges every glute it finds. Best for strengthening glutes, obliques and thighs, and addressing muscle imbalances between each side.

Instructions:

- Take it to the floor lying on your right side, with your right elbow underneath your right shoulder. Knees should be bent in front of you, with feet in line with your hips.

- Take time to press your forearm strongly into the ground, to keep from collapsing into the shoulder.

- Keep your feet flexed.

- Open your left knee towards the sky, keeping your feet together.

- Close your left knee back to meet the right.

- Do this 10 times, then roll over to the other side.

- 10 rounds on each side. Repeat 3-6 times.

Tips:

- Add a mini-band around your thighs for extra resistance.

- You may notice one glute is stronger than the other here! Pay careful attention to make sure that side is getting the full range of motion and is working as hard as the other side.