Mountain climbing is a very popular outdoor fitness exercise nowadays. You can go climbing if you have nothing to do. Exercise is good for your health. However, mountain climbing is also dangerous, especially when climbing to a higher mountain top. Improper climbing the mountain the next day can also cause knee pain. So why does climbing a mountain cause knee pain?

Why does climbing a mountain hurt your knees? Precautions for mountain climbing in summer 1 Why does mountain climbing hurt your knees?

Too much climbing, too much burden on the knee joint.

Our knee joint bears most of our weight. Studies have shown that when lying down, the weight borne by the knees is almost zero, while when we stand, the burden borne by the knees is about 0.43 times the weight. When walking on the flat ground, the load on the knees is 3-6 times of the weight, while when climbing the mountain, the load on our knees is even greater.

When walking on the flat ground, the muscles in front and back of our thighs, buttocks and calves are the main strength muscles, and these muscles work together to ensure that we can walk forward normally. When we go up the mountain, unlike walking on the flat ground, we have to overcome the gravity of our bodies and move upward. When climbing the steps, the thigh muscles will be more tense than when walking. This is because when going up the mountain, we have to lift dozens of kilograms of body from a low place to a high place with our legs, so the muscles on the front side of the thigh are much harder than walking on the flat ground.

Repeated forced contraction of the muscles in front of the thigh will make the muscles around the knee joint tired, which will not stabilize the knee joint well, and make the kneecap deviate from the normal movement track in repeated activities, resulting in friction and collision between the thigh bone and the kneecap. In the long run, it will cause the wear of the knee patella and the pain around and behind the kneecap. The greater the climb, the greater the exertion of the muscles in the front thigh, the greater the pressure on the knee and the more severe the pain.

The muscle strength around the knee is unbalanced and the patella is damaged by friction.

The imbalance of muscle and tissue strength that stabilizes the kneecap is another cause of knee pain. The patella is surrounded by muscles and other tissues. Under normal circumstances, the forces on these muscles and tissues are mutually restricted and balanced, so the patella can move normally in the "pulley groove" of the thigh and femur. However, if the muscle and tissue strength inside and outside the patella are unbalanced, the patella will be pulled to the strong side, and it will wear with the femur of the thigh during exercise, thus causing injury.

There is a long and thick "tendon" on the outer thigh from top to bottom to the calf bone, which works together with the thigh muscles to keep the knee joint stable. The flexibility of this "tendon" is not good and too tight, and the muscle strength of the inner thigh is not strong enough, which may pull the kneecap to the outside, making the kneecap deviate from its normal motion track, causing discomfort and pain in the knee joint. When climbing a mountain, the knee will bend to a great extent, and repeated bending of the knee will also make this "tendon" on the outside of the thigh tired and even inflamed, thus causing swelling and pain of the knee outside the kneecap.

The downhill impact is big, and the knee joint is easy to be injured.

Thirdly, going down the mountain is also a major cause of knee pain. When going down the mountain, due to gravity, the muscles are weak, the ligaments are slack and the joints are unstable, so the joints will twist, and repeated twisting will hurt the knee joint and cause pain. Moreover, the impact force between the foot and the ground is greater when going downhill than when going uphill, which will increase the load on the knees. It is reported that the pressure on the knees when going down the mountain is 3-4 times that of the flat ground, so it is very laborious to go down the mountain continuously. Some mountaineers, because of gravity, go downhill very fast, even jumping or running downhill, which will make their knees bear more load and the risk of injury is greater. At the same time, going down the mountain will bend the knee repeatedly, pulling the surrounding tissues and causing pain around the knee.

Improper shoes cause knee pain.

Many friends who climb mountains do not pay much attention to the choice of hiking shoes. Some people wear ordinary sports shoes to climb mountains, some wear sports shoes to climb mountains, and some even wear leather shoes to climb mountains. Inappropriate shoes will not cause obvious discomfort when walking on the flat ground with little exercise. But mountain climbing is a sport with a lot of exercise, and the ground is uneven. If the shoes are not suitable, the ankle can not be well supported and the posture can not be controlled, which will distort the calf bone, and the repeated distortion of the calf bone will affect the knee and cause knee pain.

Matters needing attention in summer mountaineering

vary from person to person

Mountain climbing is a good way to exercise and keep fit, but it is not suitable for everyone. Before climbing the mountain, you should have a physical examination. For people with heart disease, it is best not to do mountaineering, because mountaineering is an exercise with high oxygen consumption and physical exertion, which will increase the heart load and easily lead to angina pectoris and myocardial infarction. People with epilepsy, dizziness, hypertension and emphysema are not suitable for mountain climbing. Because climbing is easy to hurt the knee joint, people with arthropathy or knee and ankle injuries are not suitable for climbing.

Drink plenty of water

Pay attention to hydrating before climbing, and drink a glass of water even if you are not thirsty, because this can dilute the blood and alleviate the occurrence of water shortage during climbing. Attention should also be paid to replenish water at any time during mountaineering, and it is best to bring sports drinks containing electrolytes, because the increase of sweating in summer can replenish electrolytes lost with sweat, reduce fatigue and restore physical strength. The principle of hydrating is to drink three mouthfuls at a time, but don't wait until you are thirsty. You can replenish water at any time.

brick by brick

Do some simple warm-up activities before climbing, and do what you can when climbing. The height and time of climbing should depend on your physical strength and usual activities. Once you feel tired, or feel flustered, chest tightness, sweating and other symptoms. Stop exercising immediately and rest on the spot. Never force it.

Control intensity with pulse

When climbing a mountain, you should always keep your pulse rate within your own aerobic fitness target rate, that is, keep your pulse rate at 170 minus your age, but be careful not to exceed 180 minus your age. Once you feel a little fast, stop immediately, slow down your pulse rate and continue to climb. Don't sit down at once during a break, but stand for a while and then sit down.

Prevent falling

Mountain roads are generally rugged, and it is easy to fall down when climbing mountains, especially for the elderly. Therefore, when climbing, it is best to lean forward with the help of trekking poles or bamboo poles that can be supported, not too fast. Pay attention to the road under your feet to prevent your feet from spraining or slipping.

Don't get lost

The climbing route should be a crowded route. Don't climb the mountain too early and don't go down too late in case you get lost in the mountains. It is best for climbers to bring mobile phones and other communication tools to facilitate contact with the outside world in case of accidents.

Local massage to avoid sprain.

When an acute sprain occurs in mountaineering, do not massage or apply hot compress locally. The best way is to apply cold compress for about 20-30 minutes, which can reduce swelling and relieve pain.

What should I do if my knee hurts after climbing a mountain?

Apply safflower oil to relieve

After climbing the mountain, you can apply safflower oil to your knees, which helps to speed up the blood circulation of your knees and quickly relieve your knee pain.

How to do it: pour safflower oil on your palm, then cover your knees with your palm, and then rub it with your palm to promote the absorption of safflower oil and enhance the effect.

Hot compress around the knee

Hot compress helps to speed up the blood circulation around the knee, accelerate the rapid decomposition of lactic acid around the knee, facilitate muscle recovery, and quickly relieve knee pain.

How to do it: Just cover your knees with a hot towel. You can also take a bath. Adding vinegar and safflower to the bath water is better, and it is also beneficial to relieve the whole body fatigue after climbing.

Rest and relieve in time

After climbing the mountain, the knee hurts. It is advisable to let the knee rest after using safflower oil or hot compress, so that the tired legs and knees can get effective recovery time.

How to do it: avoid walking for a long time or carrying heavy loads on your knees again. If you need exercise, you can take a short walk after the rest to help you recover.

Hot water foot soaking relief

My knee hurts after climbing the mountain. After you come back, you can soak your feet in hot water, which will help relieve knee pain. Soaking feet with hot water can also help speed up blood circulation, improve the nutritional supply of knees, effectively accelerate the decomposition of lactic acid, and help the painful knees recover quickly.

Practice: soak your feet with hot water before going to bed every day. Pay attention to the water temperature of about 40 degrees Celsius and soak for 15 minutes. You can add safflower to the water to help strengthen the effect.

List of essential items for mountain climbing

1. Auxiliary climbing tools, such as walking sticks, ropes and hooks.

2. Mountaineering equipment, such as mountaineering bags, quick-drying mountaineering socks, gloves, hiking boots, etc.

3. Physical sources, such as compressed biscuits, vitamins and functional drinks.

4. Anti-inflammatory drugs, bandages and other medical equipment.

5. Daily necessities, such as tents, damp-proof mats, kettles, scarves, etc.

6, defensive equipment, such as knives, headlights, flashlights, etc.

Why does climbing a mountain hurt your knees? Points for attention in summer mountaineering. Is it naive to climb mountains in summer?

Hot and humid summer is easy to get heatstroke, and you can't climb a good atmosphere and see the scenery under the scorching sun. During climbing, your body is prone to dehydration and sunburn. Besides, mountain climbing is very harmful to your joints. It is suggested to wait until autumn, which is the best season for mountaineering.

Matters needing attention in mountain climbing in summer

Choice of clothes

Just like the mountaineering clothes I said last year, in summer, we should avoid direct sunburn of the skin by the sun, and materials that absorb sweat and dry quickly are most suitable for mountaineering. Brightly colored clothes can reflect sunlight, thus reducing the body's heat.

Two killers in summer

Rock climbing in hot summer can not only enjoy the fun of rock climbing, but also exercise your physical fitness. But we should be careful of the two killers of mountain climbing in summer, heatstroke and heatstroke. Just as the coroner gave guidance many years ago, we should know how to distinguish heatstroke from heatstroke failure. Because the two accidental killers have different handling methods, making mistakes separately may lead to serious consequences.

A nasty shower

Just like the government's propaganda slogan, summer is the rainy season. It rained almost all month in May and June. After July, the weather forecast of the Meteorological Observatory often had sporadic showers. And this kind of scattered shower, climbers feel like a hot pot, plus cold water, this feeling is really uncomfortable. The whole July shower was a heavy rain. If you encounter this kind of heavy rain on the way to climb the mountain, sometimes you don't know what to do, because if you wear a raincoat, sweat will get your clothes wet. If you don't wear a raincoat, the heavy rain will get your clothes wet. The most uncomfortable thing is that after the heavy rain, my clothes are wet and I have to continue on the road. If you have an umbrella in your hand at this time, you don't have to wear a raincoat and you won't get wet.

In hot summer, a small umbrella can bring you a lot of convenience. The hot sun can keep out the sun, and the heavy rain can also keep out the rain. In case of an accident, it can also help the injured to keep out the sun.

The above is an introduction about whether summer is suitable for mountain climbing. After understanding, we know that it is best not to do mountain climbing in summer, because it is hot in summer and prone to heatstroke and other phenomena. In addition, when climbing mountains in summer, you must pay attention to bring more water, and at the same time prevent heatstroke and sunburn.