Hiking, climbing is a good therapy to improve your morale. Spending time with these activities not only enhances your health but also challenges you mentally and willpower. Many of you already know, when participating in trekking, climbing, you face your knee challenge, and it is terrible that it happened at the beginning of the trip. So how to prevent and prevent knee-injury from happening, please refer to the following article for a solid luggage for the upcoming trip.
(Trekking is a form of long-distance walking and for long periods of time, the road is wide enough to have stops for eating, sleeping and resting.)
Why does the knee hurt when participating in mountain climbing and trekking
When participating in climbing, trekking you have to travel a long distance with only 2 feet. Not only that on the way you have to carry luggage with a weight of tens of kilograms, accompanied by body weight, all will pounce on the legs, and the most vulnerable position is the knee joint.
If you have other knee conditions, the more knee damage is likely to occur, forcing you to take preventive measures.
How to protect your knee when going up
When going up the slope, we often use the front thigh muscles and hip muscles to push the body up instead of using the hamstring and leg muscles. But actually using the concession of the tendons and calf muscles to go up the slope will be a lot better, but because of the habit of being inactive, sitting a lot of 2 groups of tendons – this muscle is weak, not used much. And from there you will abuse the front thigh muscles and hip muscles mainly when going up the slope, these muscles on the knee joint will directly affect the knee, causing wear and damage to cartilage, leading to knee pain.
To solve this problem, try to keep your knees and legs straight up to the ground while you go up the slope. Besides, it is crucial to use your calf muscles, not the front thigh muscles to lift your body up. The right way to do this is by moving your entire foot to the ground (including the heel) instead of just using your toes.
How to protect your knee when going down
When going down, body weight and luggage load down knee joint more. At the same time the slopes seem to be endless without end, when going downhill you have to walk continuously, sometimes it feels like running. At this time, apart from the weight of people and luggage, your feet must refrain from rushing forward of the body.
To solve this situation you need to use some support equipment such as sticks. Or in an emergency situation, you can use your butt to support your foot sliding down slowly to reduce the pressure on your knee.
Some tools that can protect your knee
First, choosing the right backpack and shoes will help you reduce the pressure on the knee.
With a professional backpack, it will help you make an appointment when you lean forward, the backpack will slide up – its easy to fall down, and to not fall in this case, you have to use a The force to hold the backpack back, and that indirectly affects the knee.
Shoes are even more important. If the shoes do not have good grip spikes, when you are prone to slippery, you must use a direct force from the feet to keep balance and create stability for the upper body, and of course this directly affects the knee joint. Okay, so choose a pair of shoes that fit your destination, read more about the distinction and choice of hiking and trekking shoes.
2 tools that directly support the knee joint are trekking sticks and knee support braces:
- Trekking sticks: This is a common way to protect your uneasy knees for both those who have joint pain and those who have not. The use of mountaineering canes to solve the problem of body weight and luggage. When using a climbing stick, a portion of the weight is concentrated in the hands and put down on the stick, reducing the amount of bodyweight that impacts the leg. At the beginning of the downhill, you can use the cane to support the front, which also contributes to reducing the direct impact on the knee.
- Knee Support Brace: This is a special support tool for those who have knee problems. A knee support helps you fix your joint, holds tight muscles and ligaments around the knee area, helps prevent ligament stretching when bending or swinging your leg too much, in case the knee lands or bumps Knee bandages help prevent scratches, sprains, and bruises. However, the use of knee pads will more or less affect the flexibility of the legs, so if you do not have the knee disease, think carefully before using this method.
Add Omega 3
Omega-3s can be fatty acids that our body cannot form itself. They play a role to lubricate joints, which reduces inflammation and even relieve muscle and joint pain. The rich sources of Omega-3s contain walnuts, chia seeds, egg yolks, and olive oil. Omega 3 fish oil capsules may also be obtained. Around the same time, if you have just completed a stroll, take glucosamine to help in pain relief. cartilage regeneration.
Sometimes you may experience minor injuries during trekking, due to hiking on the mountain such as knee pain, joint pain, or swelling in the legs, so you should also be equipped with a first aid kit or direction. first-aid coaches who are accompanied by first aid training
How to keep your knees strong before – during – after the trip
The importance of training before each trip cannot be denied, so special attention should be paid to exercises directly related to the calf and thigh muscles. But exercising properly is not enough, to have a healthy knee before every trip, the stretching of the muscles also brings high efficiency.
Break your tight connective tissue and ease discomfort with a tool for self-massaging like a foam roller or an aphid ball by massaging or rubbing your beet and your calf muscles.
Trekking is not simply a hiking trip but it is a journey through many terrains such as hills, cliffs, and rugged cliffs, so minimize all risks with the above tips for a trip. Go safe, have fun, and enjoy.