Injuries to the knees, especially irreversible injuries, are mostly due to exercise frequency exceeding the load. Many examples of injuries are accidents in which ALICE does not control the amount of outdoor exercise and the external and internal maintenance are rarely regarded. Over time, injuries are inevitable. of. No matter if you are riding, running or climbing, you can only have problems if you play outdoors without paying attention. In order to participate in outdoor activities more long-term. What should we do?
What should I do to protect my knee?
There are no nerves and blood vessels in the position of the knee, and wear and other conditions occur, and people do not feel it. When you feel pain, the injury is already very heavy. The maintenance of the knee must definitely take precautions.
Control the frequency and intensity of the movement and do not overload the knee. This strength varies from person to person and everyone may be different at different times.
Enhance the quality of the components of the drive bearing, which is to strengthen the muscle strength and ligament strength near the knee.
Enhanced bearing lubrication and repair can be treated with topical physiotherapy and oral administration of some cartilage repair medicine.
Add external auxiliary facilities such as knee pads, shin belts, and trekking poles to the bearings and connecting rods.
In order to be able to leave the team outdoors, for the sake of not being like this, I would like to do the following! ! !
Control the number and time of outdoor sports. For example, climbing a mountain, starting from 1.0, climbing a few months later, and then climbing for a few months, after 2.0, the usual activities will not increase the difficulty. 2.5, 3.0 level, can go once every month on the line. If you are in a bad situation and you do not want to go out, then you will have a chance to recuperate. If you are not resting, you can jog, climb or climb the mountain and stay in shape. Do not go for strength.
We participate in outdoor activities and put more energy on the scenery, friends, team, and equipment. As for the level of activity, it is considered a cloud in the sky. When someone says you donkey, it is not to praise you for admiring you, but to remind you to pay attention to your body and knees. Don’t use strong donkeys as your own glory label. Go for the strength of this label, that is, start to Bid farewell outdoors.
Think more about what we are doing outdoors for? Let yourself calm down
Persevere in daily quiet and squats, start a small amount, slowly, and finally achieve 30 minutes a day quietly, squat up 50-200 is enough, in the days of no exercise, jogging for more than 40 minutes a day, this It is also very necessary that the excessive knee movement does not move and does not move. Jogging and walking can also enhance the ability of the heart and lungs.
Such strength exercises are best started one month before the beginning of climbing. A month later, the intensity of exercise, even if it was greatly exceeded, is not easy for the knee to think of problems.
Pay attention to warm-up, relaxation, and hot compress before exercise, and purchase equipment such as knee pads and trekking poles. Warm-up is generally not done alone, as long as you start at a slower pace, better joints and stretch ligaments. When you participate in outdoor activities, you rarely see people doing it, especially some intensity activities. In fact, this is very necessary.
Kneepads keep warm and you can reduce bumps when you fall, reminding you not to go too fast; trekking poles save energy and reduce the impact on the knee when jumping down the hill.
For existing injuries, such as cartilage damage. Take some glucosamine, bone marrow, and other nourishing cartilage drugs, while maintaining a certain amount of knee exercise every day, such as jogging for half an hour, through the exercise, the drug to the knee some. Cartilage damage is irreversible, but cartilage also has a healing function.
In general, the strength of your knees is greater than your own exercise intensity. Listening to your body's voice and obeying your body's opinions are the only way to maintain your knees.
The biggest way to hurt the knee - down the mountain. Uphill Peace Road has little damage to the knees, but the downhill damage is more than 5 times higher than Ping Lu. Seeing some donkeys, the mountain is galloping. Because it is necessary to occasionally be acceptable, and become a habit, the risk of knee injury has greatly increased.
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