Do My Hips and Shoulders Have to Hurt?

“Ok - let me start by saying that - yes, there was too much in my pack. I was hauling gear for two folks though. About 50 lbs.

I have an external frame pack, and I think I have it fitting properly but by the end of 2 days / 12 miles my hips really start to hurt and get red and bruised.

Is this a necessary evil with loads over 40lbs? Or is there something I can do to avoid this (different pack, better fit, better packing, different hiking style)?”

“Why can't the other person help carry stuff too?
I can't even think of 50 pounds worth of sh!t to carry!”

“It might not have been fitted properly especially if your shoulders hurt. You might want to take it to an outdoor store where the staff is experienced an let them help you fit it. Check the way you packed also, heavier items should be centered an as close to your back as possible.”

“"...but by the end of 2 days / 12 miles my hips really start to hurt and get red and bruised..."
Big Coop
05:42:49 AM
01/15/02

If you are seeing external effects, thaen there is probably an external cause. Most likely, that would be rubbing or pressure.

For what it might be worth: With an external frame pack, I used to feel it in my hips for the first few hours of each day for about the first two weeks. I attributed it to aging and osteoarthritis of some type. But, during the last three or four years with a heavier, internal frame pack, I have not experienced much trouble. Ocassionally, I have had to readjust the waist belt after starting a day. But the carrying comfort has more than justified the extra weight.”

“adjust your pack, for a proper fit. if that's no good... go pack shoppin'!”

“Change packs and see if it still happens, if it does
1. Give up hiking
2. get your pack adjusted by a pro.
if you cant
1.Give up hiking
2.Buy a new internal frame pack
if you cant
1.give up hiking
2.look at the way you load the pack
if you cant.....”

“Usually when your hips get bruised and chafed it's caused by the clothing your wearing underneath the hipbelt not the hipbelt itself. Keep waistbands, snaps, buckles, etc out of the entire range of where the hipbelt surrounds your hips.”

“I hard pains like that when I had an external and carried loads that heavy.

I got an internal and I never get sore like that even with 50 pound loads.

The best bet is just reduce your packweight. I'm still working on reducing mine.”

“I second what richb said. Even clothing, like blue jeans, can have metal clasps or belt loops that can cause discomfort and sore spots.”

“Yep didn't think of that when I posted. I wear clothes with the fewest number of seams I can find. Never wear regualar belts. If you have too you can use a web strap as a belt.”

“if all else fails, call your doctor and tell him you need some meds. for the trail! vicoden prefured! not for drug use but for night time pain relief.

My hip takes a sh!t on me every trip. went on a 12 mile this weekend w/ day gear and it still sh!ted out on me!”

“I would say the shoulder pain would be your pach, i had the same problem w/ my old pack and when started using the new one its great!”

“Reason for extra weight (walkindude) was that my regular hiking bud backed out and my gear-less sister came along. We did a Wal-mart (read-heavy) shop for a sleeping bag and pad but her daypack could only fit so much. We had a great time but I am now convinced that I must eliminate any unnecessary weight going forward.

I will go to the local outfitter and see what they think about the fit.

Bunyip - of course, giving up is not an option.

Thanks for the helpful tips.”

“I have an external frame pack and the only time I've had similar problems is when it's not been properly adjusted to both me and the load. I heavier load requires a different fit adjustment than a lighter one, I have found. It sounds to me like you needed to lenghthen the torso. I have to do that for a heavier load because they want to ride lower and then it pulls on your shoulders which causes them to get sore. I've never had one make my hips sore though, so I can't help you there. Of course the weight distribution of the load can affect this also.

It's a good idea to take it to someone for adjustment but you'll be better off learning how to adjust it yourself. That way you can make any little tweaks as needed and stay comfortable all the time.”

“...sounds like a job for Dana Designs.”

“I agree with richb and nowslimmer. Make sure there is nothing under the hipbelt rubbing on your skin. Even a string running through your shorts can cause some skin abrasion. Also, like everyone else said ... make sure your pack is adjusted properly.
I can relate - been there done that. I hate bruised hips!”

“"..better off learning how to adjust it yourself..."

Skullcap is right. I don't know where you can find an expert. You are your own best expert. And you are looking at field adjustments. The outfitters I've seen are sales people.

My first pack was a cheap, framepack from Walmart. Each trip it took several days for my body to adjust to the shoulder straps. The pain was severe enough that I used to take pain pills to ease the way during the first few days. So Prowler gave some good advice, too. One difference is that my troubles have all been on the trail, not later at night(except for the raw, rub spots).


Good luck in solving your problem(s). It sounds like you may have more than one.”

“I have an external pack, Coleman, older model with the composite frame. It has the load lifters on it too. If your pack has these, use them. Switch between having the weight on your shoulders to your hips when one or the other gets tired. I have replaced the hipbelt, shoulder, back pad and load lifters. The new straps have much more padding in them and I can really tell the difference. Really improved an older model pack that can compete with a newer pack....”

“If you're anything like me you sit at a desk most of the day and only get physical exercise under very controlled conditions, you're carrying too much weight without a pack, and you're not as young as you used to be. You lead a soft, pampered life and pay for it when you live in the woods for a few days.

Some pain can't be avoided without a drastic lifestyle change.


I feel yer pain, man”

“Ahh yes, pale round disease.”

“Personally I like to readjust my pack a little as I'm hiking. Maybe I'll loosen sholder straps or sit the pack on a different spot on my hips if you do this every now and again it will keep the pack from causing those pains in one particular area”

“toejam - I resemble that remark. Indeed, I can lower my 'pack weight' by at least 20 lbs with a little exercise and better eating. I know my knees will thank me, we'll see what it does for the hips.

Nothing makes you feel more flabby than cinching that hipbelt real tight and seeing that 'overhang'.”

“I have found as a gear hoarder, the trail determines which pack I choose- For flat land I love my external-if elevation change is in my future I choose the internal-both are big enough for my gear.
The Dana external frame I have has stays that shift the load on my hips for a more comfortable ride.”

“I use an external and don't have any problems. Most of my hiking is in winter so I'm carrying over 45 pounds for a 4 day trip. I think the key is that there aren't a lot of good external frame packs. I use a Gregory ($225) with a darn nice tapered belt and a good suspension system. There are a lot more good internals than externals because of current popularity.”

“Lots of good info here with a couple of exceptions - don't blame the external. Your pack or it's adjustments may be to blame, but not all externals are like that. Mine rides like a dream even with 50 lbs.”

“Sounds like a little problem that can be solved with a little shopping trip. And I am sure there are other things you need, while you are there...”

“In Alabama we call "overhang" dunlap, as in my belly dun lapped over my belt.”

“Jerry Clower called it the furniture desease, where your chest dropps into your drawers, can't think of that without a chuckle.”

“Hey they give you an award for dunlap & furniture disease her in Tennessee-

The Dickie Do Award-

You receive it if your belly sticks out farther past your belt than




















Your Dickie do..”

“Please excuse my earlier facetiousness. I regularly carry 20kgs (about 44lb)and it was always my understanding that you could carry larger loads with an external frame pack.

Have you considered changing the straps and hipbelt from an updated model?
Are you friendly with anyone in a gear shop? If not try going in with your pack anyway.
Load your gear heaviest at the top (usually tent, lightest at the bottom (sleeping bag).

A mate tried this with a pack he made. Cut a strip of sheep skin about 8-10in wide and as long as you are round. Sew the top and bottom edges together so it creates a tube (fleece side out), Slide your hip belt through and "Hey Presto" Pains gone. If it wont slip over the padding on the back, cut it in two and slide it over the straps where they rub on your hips.

I still think though you should trade your pack in for an internal frame pack. It's unlikely you would persist with shoes that dont fit or uncomfortable, so why do it with a pack.”

“I just want to mention that it is great that your sister went with you. I hope that she will catch the bug, get some decent gear, and join some TT group hikes as well as continue hiking with you, carrying more of her own gear, of course. Also, my hips and shoulders hurt a lot when I first started, with 20 lbs even. They now are okay with 35 lbs. It is my feet that ache terribly after 12 miles. No blisters, just aches. Superfeet or orthotics would probably help. But Toejam is right, try to take a heavy pack even for dayhikes to keep muscles more prepared for those three-dayers.”

“I use an external with a very thick hip pad (older Camptrails McKinley). When try another external with a smaller or harder hip pad, I end up hurting real fast.

Shoulders hurting means that you need an adjustment or the hip pad is not riding on the hips. When I weighed 40 lbs. more it was harder for the pad to find the hips.

I also know that my pack rides and feels significantly different (worse) as I go from 45 to 50 lbs.”

“Splash - yes, it was a real blessing to be out there with her. We got to catch up with each other and sure enough - I think she got the bug.

Bunyip - good idea on the fleece tube - I may try that as well.”

“Interesting the number of external users on here.

The pack I'm using is a used Kelty Tioga that I picked up on ebay. It's a tad heavy but a great starter pack. I think there are enough ways to fiddle with the sizing to get it to work for me. I'll keep tinkering...”

“Glad to see other folks that like external frames,, I thought I was the last holdout! It sounds like an adjustment problem more than anything,, the crews at the AMC huts pack everything in with really large wooden frames loaded with 100#s plus!I'd like to see someone try that with internal! Seriously though, make sure your backbands are in the right position for you, and that your straps are well padded and snug, if it's riding loose, it could cause the chafing you describe. I'm glad we have another convert to the cause,, good hiking.”

“Well I love my external but the straps and pads were not thick enough. I replaced them with newer ones right about the time I got a cash windfall and bought a internal. The internal is much more comfy.

I won't get rid of ol' reliable though. I had that sucker for 16 years. It's part of the family now.”