1, don't take part in outdoor activities too often, let your knees rest and adjust your body. Pay attention to the signs and sounds of knee strain.
2, to participate in outdoor activities, without systematic weight-bearing training, can not be overloaded. It is suggested that the weight-bearing action should not exceed one third of one's own weight.
3. Learn to walk on different terrains and slopes with correct footwork. In fact, this seemingly simplest walk is also very technical. Every step of hiking should be treated seriously and scientifically, and it can usually be taken seriously as a kind of "leg work".
4. Reasonable and correct use of kneepads and trekking poles to reduce the pressure of the weight of the body and equipment on the feet (especially knees and ankles) and cartilage wear. It is recommended to wear a bound elastic bandage to protect your knees when going down the mountain. The adjustable elastic bandage is convenient for adjusting the tightness. When going downhill, adjust the crutch slightly to support and share the impact of gravity on your feet conveniently and effectively.
5. Knee joints can be massaged frequently, especially at Zusanli, Yanglingquan, Yinlingquan and Xue Hai.
6, appropriate calcium supplementation, it is recommended to insist on drinking pure milk or yogurt every day. Maintain scientific and reasonable nutritional supplements at ordinary times, plus correct exercise habits, choose the exercise that suits you and persevere.
Expanding knowledge: matters needing attention in autumn mountaineering
1, have a physical examination before climbing the mountain. Especially middle-aged and elderly people and patients with chronic diseases, it is necessary to have a comprehensive physical examination to avoid accidents.
2. Know the mountaineering route in advance, plan the rest and dining places, and it is best to have acquaintances to lead the way to prevent blind intrusion into the mountains.
3. Understand the climate characteristics of the mountain and try to get a reliable weather forecast before climbing. Take warm clothes in the morning and evening to prevent colds.
4. Don't sit on the wet ground and in the air outlet during rest. When sweating, you can loosen your collar a little. Don't take off your clothes and hat, lest you catch a cold.
It is necessary to do some warm-up exercises before climbing the mountain. Be calm and slow when climbing a mountain. Especially the elderly and infirm should pay more attention to this point, and rest for 10 minutes after walking for half an hour to avoid excessive fatigue.
The above is what Bian Xiao shared today, and I hope it will help everyone.