1. The most important one: Don't run or jump down the mountain, slow down and be careful. Rushing down the mountain is the most fatal to the knee, and most disabled donkeys are because of this. The correct way to go downhill is to put the center of gravity back, slightly lower, move the center of gravity before the front foot stands (instead of hitting it down), and always have one foot on the ground.
2. Minimize the load. Do what you can before you leave. Even if climbing a mountain, it is normal to walk upright for more than 4 hours. In general, if the load exceeds 1/4 of the body weight, it is necessary to control the rhythm from the perspective of protecting the knees when going down the mountain. Even under special circumstances, the load should not exceed 1/3 of the body weight.
3. Be fully prepared before climbing the mountain, including stretching, so that joints, muscles and ligaments can be well warmed up. You can also rub the lower edge of your knee with your fingers to promote the secretion of joint lubrication at night.
4. Use knee pads and trekking poles. The trekking poles should be reliable, preferably two, and the upper arm should share the load of the legs as much as possible. I found that many people despise the use of protective gear. Do you think it's too trivial? I don't quite understand why, but it is highly recommended to use these two kinds of protective gear, especially the trekking pole.
Don't show off, otherwise it will only prove that you are not mature enough. If you really want to climb well, just show your speed when you go up the mountain, and don't forget to carry water for everyone.
6. What kind of mountain to climb first and challenge new difficulties step by step. It is suggested to evaluate your physical strength and outdoor ability correctly before you leave, and think about whether you can keep up with the speed or schedule of your peers. It is best not to overdraw your knees. Does everyone know that Xiao Gan was killed in Inner Mongolia on May 1? She belongs to bluffing. )
7. Wear shoes suitable for mountain climbing. Remember that soft land, grass, gravel slopes and snow are generally friendly to knees, but pay attention to anti-slip. Take care of people walking under you when walking on gravel roads, or you will be too grandson.
8. Don't "lock the joints". When the thigh is overworked, it will unconsciously lock the joints when walking, that is, straighten the legs, which can reduce the burden on the thigh muscles and temporarily relax the muscles, but it is easy to cause knee strain, knee blast injury, ankle strain and ankle sprain.
9. Strengthen the strength of leg muscles. Developed muscles can relieve the pressure on the knee under certain circumstances and minimize the damage to the knee. Usually, it is best to strengthen the exercise of quadriceps femoris (front thigh) and cruciate ligament, and go to a fitness club if possible, because with the guidance of a coach, you can avoid the injury caused by wrong posture. If you get injured in sports, it is really not worth it (I accidentally got injured while exercising quadriceps femoris last year and regretted it for more than half a year! The method of exercise can be discussed at another opportunity.) Girls should not use too much weight, but they can combine muscle stretching, such as yoga or leg press. They don't have to worry that exercising leg strength will make their thighs thicker. Public intensity exercise will accelerate fat metabolism and promote fat loss, even if it is difficult to get thicker.
10. Finally, if the knee injury is serious, it is not recommended that you climb the mountain again. Cultivate other hobbies, such as swimming, boating, playing CS, pushing Warcraft, playing pinball and taking photos. . .
The structure of the knee is complicated, and there are many possible problems. I won't go into details. If anyone wants to know, come to me. I have a lot of information. Many knee injuries are accumulated, mainly caused by long-term overload walking and downhill posture incorrect or too fast, which may not be found immediately, but once the problem is found, it will be more serious.
There are still some injuries that are difficult to recover, such as cartilage and meniscus injuries, which can be considered as non-renewable (or can not be fully recovered for several years or even longer), and there is basically no good treatment, and even they may not be able to walk when they are old. Although there are joint replacement surgery and artificial cartilage culture surgery now, I imagine that the recovery effect after surgery should not be very good. If it really develops to that point, it is almost equivalent to announcing that outdoor travel such as mountaineering can no longer be carried out in this life.
Maybe it's because I like to exercise with my knees, and I've been injured before. Now I really think that protecting the knee should be something that everyone cares about. Don't let your body be destroyed by ignorance, whether you are a hardcore outdoor enthusiast or a sedentary office worker. Don't care about being young just because you are strong. Just a "silly boy sleeping on a cold kang". Do you think you are the iron knee in Shuangduanlong? So many team leaders and famous old donkeys in the circle all have the experience of giant cows and outdoor experience. In the end, they were forced to end their outdoor career because of knee problems, unable to participate in their favorite sports, and even left a root cause for their daily life. What a pity!
Be kind to your knee, let it accompany you to more and further places, open your eyes, the world can give you too much, don't capsize in the rapids. Even if you are not a travel and outdoor enthusiast, having a pair of healthy knees when you are old will be a great asset for you.