Have you ever felt knee pain when climbing, or aching all over every other day after climbing? The most annoying thing every time I am climbing is going downhill, because every time I feel pain in my knees and toes when going downhill! Although climbing is a healthy sport that can be close to nature, if you are not prepared before and when climbing, it is easy to cause knee joint injuries and pain!
Compared with other sports, mountaineering takes more time and effort, and there are many things to pay attention to. In addition to considering the safety of the environment, the terrain, and the route of mountaineering, the equipment that needs to be used , And how to deal with accidentally injured in the process of climbing and so on. The following will tell you what to pay attention to when climbing, and how to protect the knee joint to avoid injury!
Life is like mountain climbing. Although climbing to the top is important, occasionally you should learn to stop and take a break and take a good look at the scenery along the way.
Confirm the safety of the environment
The most taboo when climbing is rain, because when it rains, the light will be poor and the line of sight will become very unclear. And the land will become very soft after the rain. Mountain climbing is not recommended at this time! In addition to knee injuries, the most common sports injuries in mountain climbing are injuries or fractures caused by falls. So before each departure, we must assess the safety of the environment in advance. It is recommended to consider whether to go mountain climbing from the two points of time and space!
Time aspect:
If you choose to climb in the early morning or after the rain, dew or rain on the ground may make it easier to slip. When climbing in the evening or when the sky is dim, the light will be poor, and it is easy to fall due to not seeing the road height or obstacles. (If you really want to climb at these two time points, it is recommended to wear non-slip hiking shoes, not sports shoes).
Space aspect:
In terms of space, the climbing route, the softness of the soil, the stone steps (there may be moss), and the slope of the ramp must be considered. These environmental factors, if not paid attention to, will make it difficult for the body to maintain balance.
After confirming the environmental conditions for climbing, prepare yourself mentally before setting off. It is recommended to do some weight-bearing or first aid exercises, so that you can respond more quickly in case of emergencies while climbing.
Choose your climbing slope carefully
When climbing uphill or downhill, there is pressure on the knees. The uphill pressure is related to the bending angle of the knee joint. The greater the angle, the greater the pressure on the knee joint. When going downhill, in order to keep the body balanced, the front and back muscles of the thigh must be exerted at the same time. It is recommended to lower the center of gravity of the body, because weight and muscles will put pressure on the knee joint at this time. When the knee is bent, as the slope of the downhill increases, the pressure on the joint is 3 to 7 times as much as when the knee is straightened!
If you have no exercise habits or are newcomers who are just starting to climb, it is recommended to choose a slightly gentle hiking trail. Don’t challenge a mountain that is too difficult or a path that is too steep at once, so as to avoid injury to your knees.
Don’t be impatient when going down the mountain
It is not recommended to stand up when going downhill. At this time, we should slow down and lower the body weight. When walking sideways, when many people walk uphill, the body weight will move forward slightly, but when going downhill, because of With the help of gravitational acceleration, we often see many people walking faster and faster, and in the end they straighten their waists and bulge their stomachs, the center of gravity of the whole body is getting forward, and the sound of footsteps on the ground is also loud! This way of going downhill is actually wrong and can easily cause knee injuries. This action means that neither the core muscles nor the leg muscles are stable enough. The weight of the body is supported by the way the spine and knee joints are stuck, which hurts the waist and knees.
Therefore, the correct way to go downhill should be to shrink your abdomen, tighten your core, and slow down your steps. If you pass a steep slope, you can also turn your body down sideways and use the outside of your foot to stop slipping, so as not to go faster and faster. .
Make good use of the three treasures of hiking (knee pads, trekking poles, hiking shoes)
If a worker wants to do his job well, he must first sharpen his tools.
Knee pads, trekking poles, and hiking shoes can be said to be the three treasures of climbing. If the muscles of the front and back legs are strong enough, the condition of the knee joint will be more stable, and there will be less chance of cartilage wear. But if it is a person with insufficient leg muscle strength, such as a middle-aged person, the muscle mass will inevitably decrease with age, and the knee pad can make up for the lack of muscle and bring back the stability of the knee joint!
When choosing a knee pad, be sure to try it on. Because each body shape is different, so everyone wears different comfortably.
Take time to do strength training
In addition to persistence and endurance, physical fitness is also important! It is recommended that girls train their core muscles and sense of balance two weeks before climbing. (Weight-bearing training) The two key points of pre-travel training for mountaineering are the strength and balance of the core and legs. If the core muscles and thighs are weak, you will obviously feel breathless and leg sore when going up the mountain. At this time, in addition to making good use of EDH trekking poles or supporting the thighs with your hands, it is recommended to do more exercises that can train muscle strength, and integrate some exercises that can exercise muscle strength into your daily life, such as climbing stairs, running, and cycling. Good practice.
In order to avoid accidentally falling while climbing, it is necessary to train the sense of balance. You can use flat ground, yoga mats, etc., and prepare stable objects that can be supported at any time, such as fixed tables, chairs or walls. Practice standing on one foot and standing with eyes closed, which is a simple home balance training!
Try different ways to eliminate soreness
Muscle soreness after climbing a mountain will make us very painful when we go to work or class every other day. It is recommended to communicate with some mountain friends who have mountaineering experience and try different methods to eliminate body muscle soreness, such as massage, acupuncture, hot compress, sticking, etc. I believe that you will also find the most suitable method for you to eliminate fatigue!
We did not conquer the mountain, but the mountain allowed us to go up the mountain to learn.
Although mountain climbing is a very fun outdoor sport. But you still have to do enough work before you set off, and you can’t think that you have a lot of mountaineering experience without doing pre-departure homework, because many unexpected situations are often unpredictable! Especially when you encounter unfamiliar mountains or unfamiliar routes, the danger will increase greatly. It is also recommended for novices to choose a more popular route when starting to climb. You can also go online to see how other mountain friends go, and finally check your own equipment. When everything is ready, bring it Let your friends enjoy the fun of outdoor climbing!
Tags: climbing, knee joint protect, knee protect
EDH pole