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There are many benefits to outdoor sports, but you can't avoid such minor conditions. Let's talk about how to prevent knee injuries today.
1, do not participate in outdoor activities too often, give the knee a break to adjust the time and opportunity for health. Pay attention to the signs and sounds of your overworked knees.
2, to participate in outdoor activities, without systematic weight training, not excessive load. Equipment materials are not necessarily as streamlined as possible. It is advisable to exercise weight in order not to exceed one-third of your weight.
3. Learn to use the correct footwork to walk on different terrains and slopes. In fact, this seems to be the simplest hike. The author believes that each step of going out to participate in activities and hiking on foot must be treated with serious and scientific methods. Usually, it can be treated as a kind of “leg workâ€.
4. Proper and rational use of knee pads and climbing sticks for walking on foot to reduce pressure and cartilage wear on the feet (especially the knees and ankles) due to body and equipment loading. Down the hill is recommended to wear a bandage elastic bandage knee pads, adjustable elastic bandages to facilitate the adjustment of tightness. When the mountain is down, the climbing poles are slightly adjusted to facilitate and effectively support and share the impact of gravity on the feet.
5, appropriate calcium, it is recommended to drink pure milk or sour milk every day, milk protein content of more than 2.9 grams per hundred milliliters.
6, to strengthen the strength of the knee before and after the muscle groups exercise, with the power of muscle groups to protect the knee joints less wear and tear. Especially the muscle groups such as the quadriceps of the thigh and the triceps of the calf.
7. The injury prevention of the knee joint is far greater than the crisis management after the problem. In the evening before the activity, the bone paste can be applied on the knee joint before going to bed. Especially when camping in a dark, damp and cold environment, the protection of the knee joint helps a lot.
8, the foot to wear three layers of buffer protection; the first layer of the first layer of stockings, is the kind of many girls wear; the middle of the second layer of elastic protection socks, the third layer of the outermost thickness of elastic wool blend nylon socks. The thickness of the footbed multilayer socks buffers and reduces the cartilage impact and wear on the knee joint.
9, before the event, it is recommended to do warm-up exercises, leg knee, ankle stretching is necessary to preheat; return activities, especially multi-day heavy mountaineering, it is recommended to go to the formal foot care facilities Muzu, Carry out necessary care and maintenance in time; when problems arise, it is recommended to consult a doctor and seek medical treatment as soon as possible in a regular hospital.