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优质 实用 Caring for the knees, our outdoor can go further
  • fengxue

  • 2017
  • Shanghai
  • Shanghai
  • Yuan
In order to prevent more donkey friends from hurting their knee joints, I compiled the experience of my seniors to tell you, hoping to help the new donkeys.
First talk about hiking shoes
Trekking into the mountain, trekking shoes are a must. What brand is your own, you should choose high-top trekking shoes that are one size larger than usual shoes. After wearing them, your fingers must be able to be inserted between the heel and the shoes The feet cannot be squeezed by the upper in the shoes. Wear thick cotton socks for socks. Do not wear stockings for fear of heat.
I wo n’t talk about the cane and backpack here. Everyone has a lot of introductions on Baidu Chacha. Let ’s focus on how to walk downhill, because most knee injuries are unknowingly injured when going downhill. Knee joints are generally not easily damaged when going uphill or uphill.
First, let's look at the knees and knee joints:
The first is the structure, the thigh bones or the tibia and fibula of the calf, and the kneecap, which is also known as the patella, which forms the knee joint. There are two large cartilaginous discs between the femur and tibia, called the medial meniscus and lateral meniscus. The anterior lower femur has slots for the sacrum, which can be very satisfied for the sacrum to move up and down inside the cartilage. The cartilage on the surface of these joints can absorb vibrations and withstand stress until they are defective. Cartilage, especially the meniscus, is the most vulnerable part of the human body during exercise. Knees are probably the most demanding joints because they often bear the entire weight of the human body, and because of their large range of motion, their structure makes them more vulnerable to shocks than hip and ankle joints. The problem is that knee injuries are caused by cartilage, meniscus and other tissues that are not easy to regenerate. These tissues do not grow quickly like muscles. The only serious injury is surgical replacement. If you want to engage in outdoor sports for a long time, you must protect your knees, but many people realize that it is too late.

Second, the relationship between exercise, climbing and knee injuries
Many strong men have average physical qualities, but have perseverance. They have been overstretching their bodies with super strength under the support of strong willpower. As a result, they have suffered joint injuries. Donkey friends should pay attention to the usual exercises, especially the exercise of the muscle strength and strength of the thighs. The purpose of these exercises is not to allow you to climb higher and higher mountains, but to keep you strong even when you go down the mountain. Physical strength. Many injuries occur when you are physically weak. I have seen many people. When you go up the mountain, you are alive and well. When you go down the mountain, you are dragging your legs one by one. You do n’t blame it when you go home. When your thighs are tired, you will unconsciously lock your joints when you walk. Clavicular joints mean that your legs are stretched straight. This can reduce the burden on your thigh muscles and temporarily relax your muscles, but it can easily cause knee strain. , Knee impact injury, ankle strain, ankle sprain, and lumbar muscle strain.
How to protect your knees when going downhill

1. Injury of the knee joint:
We know that the injury of the knee joint mainly comes from the impact, and the impact is smaller when going up the mountain. The impact force on the knee when going down the mountain quickly is about 5-8 times its own weight, even for a non-fat person, from 1,000 meters When the mountain peak rushes down all the way, the knee will be hit by hundreds of thousands of tons and a half tons. If you carry a heavy load, it will be basically the same as hitting your knee with a hammer. Can you get better?

2. Posture going downhill:
This is very important and ignored by many people. Especially when going downhill, some people like to run downhill, and some people like to jump around. These are the most direct causes of knee injuries. The correct method is to lower the center of gravity and lower it slightly when going down the mountain or on a steep mountain road, and then move the center of gravity forward after standing well. The impact caused by this will be several times or ten times lower than that of standing straight and jumping. Times. Especially when carrying a weight, you should pay attention to this walking posture, otherwise your knee will protest to you. When descending a steep mountain, go sideways. When going down a gentle slope, don't point your toes directly in front of your body, so as not to blacken your toenails. I personally think that the impact of the step-by-step method on the knee is relatively small, that is, the lateral heel of the front foot first stands on the ground, and the rear foot leaves, and the body swings easily with the rhythm, just like the boss's health exercises in the TV series "Happy Life of the Boss" Footwork.

3. Knee joint protection when going down the mountain:
When you go down the mountain, you must first tighten the laces and knee pads (be careful not to tie the knee pads too tightly and affect blood circulation, avoid knee pads to press the knee to increase the friction of the knee), use the trekking poles correctly (when to go up and down the mountain, trekking poles It is good for protecting the knees, especially when carrying weights and having problems with the knees), lowering the center of gravity of some backpacks (some bags have adjustable center of gravity ropes), and walking down the mountain using the method described above. Then, to protect your knees, try to use a peaceful attitude to hike, and try to avoid unnecessary faster than fighting. You are the first to reach the end, and you have to wait for everyone to arrive before you can go home by car. There is also no need to be a donkey. You have to carry it heavier than other people's backpacks and walk faster and farther than others. The third is to choose soft soil, gravel slopes, grasslands, and snow. The fourth is proper rest. Stop and rest for a few minutes when you feel tired. Fifth, go backwards downhill. When you go downhill and the knee pain is unbearable, take a backwards approach. This method can make you feel relieved immediately. Of course, it is better to have a companion to be safe.

4. Maintenance after returning home:
When you get home, first soak your feet with hot water with vinegar, which is very beneficial to the legs and the entire body. Massage the muscles that have soreness. Usually exercise regularly to strengthen the strength of the leg muscles. The only things that fix the knee are muscles and ligaments. It is important to exercise muscles because muscles are important supporting structures. If your muscles are lax, your knees may be in trouble.

Fourth, some suggestions for donkey friends
1. Reduce weight bearing, including your own weight. Travel with a certain amount of force before departure. Even if you are climbing a hill, it is normal to walk upright for more than 4 or 5 hours.
2. Before you start climbing, make adequate preparations and do some warm-up exercises, including stretching your body, so that your joints, muscles, and ligaments can be warmed up. You can also rub the lower edge of the knee with both hands and fingers to promote the secretion of joint lubrication.
3; Use knee pads and trekking poles. The trekking poles should be reliable, preferably two, with the upper arm as much as possible to share the weight of the legs.
4. Don't show off. Otherwise, it can only prove that you are not mature enough. If you really want to climb a bit better, choose to show speed when going up the mountain. By the way, don't forget to help everyone carry water.
5. What kind of physical strength is to climb what kind of mountain first, challenge the new difficulty to step by step, it is recommended to properly evaluate your physical strength and outdoor ability before starting, think about whether you can keep up with the speed or progress of your peers, it is best not to overdraw yourself Knee.
6, be sure to wear hiking shoes, and remember that generally soft ground, grass, gravel slopes, snow are relatively friendly to the knee, but pay attention to anti-skid, and also take care to walk under you when walking on gravel road Person, otherwise it would be too grandson.
7. Don't "clavicular". When your thighs are overworked, you will unconsciously lock your joints when walking. When this happens, take a break first.
8. Strengthen the strength of the leg muscles. The developed muscles can alleviate the pressure on the knees under certain circumstances, and minimize the knee injuries.
9. When you first go up the mountain, you must follow the leader, especially the new donkey with poor physical strength. The more you walk behind, the more tired you will be. The people in front of the others will rest after waiting for the others, and the people in the back will start walking as soon as they arrive. Then, the people behind will be more and more tired. Don't go so fast when you go down the mountain, the first one that arrives has no bonus.

V. In the last years, Ru Ge wishes the donkey friends to go out of health, go out of happiness, go out of friendship and go longer!
Treatment: Take aspirin to reduce pain and inflammation 2. If the X-ray shows a meniscus tear, it requires surgical treatment, which is arthroscopic surgery, which involves inserting a stainless steel tube and using a suction device to suck out the torn cartilage piece. This popular new surgical method can restore exercise capacity within a week after surgery. 3. 3. In addition to physical therapy, Chinese medicine can be applied topically and massaged. Restoration measures: Sit with your legs straight on the bed, and with your legs straight, lift up hard and repeat it a hundred times. note! Do not have both legs at the same time. The reason and effect of this method: When the legs are straightened, the distance between the thigh bone and the calf bone is the largest, and a certain space can be created between the soft tissues. Straighten the leg up and lift it up. The essence is muscle force. You can put the lubricating hydraulic pressure into the gap between the soft tissues of the knees to supplement the soft tissues. This can strengthen the wear resistance of soft tissues for a long time.


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