Why the Stairs at Old Man's Cave Wreck Your Knees (and How to Avoid Them)

Every review of Old Man's Cave mentions the stairs. "Beautiful but so many stairs." "Bring trekking poles." "My knees are destroyed." There's a reason the most popular trail in Hocking Hills is also the most physically punishing — and it has to do with how the trail was built into a 150-foot-deep gorge.

The Elevation Problem

Old Man's Cave sits at the bottom of a gorge carved by Old Man's Creek over millions of years into Black Hand sandstone. The main trail descends from the rim to the gorge floor — roughly 150 feet of elevation change — via a combination of stone stairs, wooden stairs, and carved sandstone steps. Then you have to come back up.

The total trail from the Upper Falls through the gorge to the Lower Falls is about 0.75 miles one way. That doesn't sound like much, but the stairs are steep, uneven, and relentless. The stone steps were carved and built in the 1920s and 1930s by the Civilian Conservation Corps, and while they're historic and beautiful, they weren't designed with modern ergonomic principles in mind. Step heights vary. Surfaces get slick when wet. There are no handrails on many sections.

Where Your Knees Take the Most Abuse

The Descent to the Upper Falls

The initial set of stairs from the Visitor Center down to the Upper Falls viewing area is the steepest sustained section. Going down is harder on your knees than going up because each step absorbs your body weight plus momentum. The stone steps are uneven in height, so your muscles and joints can't settle into a rhythm.

The Gorge Floor to Lower Falls

Once you're in the gorge, the trail follows the creek with multiple sets of stairs connecting different levels. The section between the cave and the Lower Falls includes both ascents and descents, meaning your knees get loaded in both directions.

The Climb Back Up

Whichever direction you hike, you're climbing out of a gorge at the end. The ascent is cardiovascularly harder but actually easier on your knees than the descent. Still, after 0.75–1.5 miles of stair-heavy terrain, fatigued legs and compromised balance become a slipping hazard.

How to Reduce the Damage

Use Trekking Poles

This is the single most effective thing you can do. Poles transfer 20–30% of the load from your knees to your arms and shoulders on descents. They also improve balance on wet or uneven stairs. Collapsible poles are cheap, light, and worth every penny at Old Man's Cave. You can buy basic ones at the Rocky Outdoor Gear Store in Nelsonville if you forgot yours.

Descend Slowly and Deliberately

The instinct on stairs is to move quickly. Resist it. Take each step deliberately, keeping your weight over your downhill foot rather than leaning forward. Shorter steps reduce the impact angle on your knee joint.

Take the Rim Trail When Possible

The rim trail at Old Man's Cave runs along the top of the gorge with scenic overlooks and avoids most of the stair climbing. You get views into the gorge without descending. If your knees are already bothering you, this is the way to experience Old Man's Cave without the punishment.

Hike the Gorge Going Downhill from One End

If you have two cars or a willing shuttle driver, consider parking one car at the Old Man's Cave Visitor Center and another at the Cedar Falls trailhead. Hike one way through the gorge (mostly downhill from Old Man's Cave toward Cedar Falls via the Grandma Gatewood Trail), then drive back. This cuts the stair climbing roughly in half.

The Right Footwear

The sandstone stairs at Old Man's Cave get dangerously slick when wet. Smooth-soled hiking shoes or fashion boots are the most common cause of slips in the park. What you want: waterproof boots or trail shoes with aggressive tread (Vibram or similar lug soles), ankle support for the uneven step heights, and a sole that grips wet stone.

Avoid: flip-flops (you'd be surprised how many people try), smooth-soled boots, any shoe without tread. The park sees injuries from slips on wet stairs every season.