How to walk to protect your knees
1, down the mountain, must not run
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Don't jump, it's slow, be careful. Downhill is the most deadly to the knee. The correct way to go downhill is: the center of gravity is slightly behind and slightly lowered. The front foot is standing before moving the center of gravity. There must always be one foot supported on the ground.
- Minimize the load
Before you leave, you must do your best. Even if you go to the hill, it is normal to walk for more than 4 hours. Under normal circumstances, the weight is more than 1/4 weight of the weight, down the mountain
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It is necessary to control the rhythm from the perspective of protecting the knee. Even in special cases, the weight should not exceed 1/3 of the weight.
- Prepare for activities
Before you start climbing, do a good job of preparation, including stretching, to get good preheating of joints, muscles, ligaments, etc. You can also use your hands and fingers to rub the lower edge of your knees to promote the secretion of joint lubrication night.
- With the aid of appliances
The trekking poles and knee pads are good friends of the "knee". The trekking poles are preferably two. The trekking poles can effectively share the weight of the knees. Needless to say, knee pads, as everyone knows, everyone knows.
- Comfortable shock absorber shoes
Generally soft land, grass, gravel slopes, snow are relatively friendly to the knees but pay attention to slip, and when you take the gravel road, you must take care of the people below you, otherwise, it is too kind.
- Never "lock the joints"
When the thigh is overworked, it will unconsciously lock the joint when walking, that is, straighten the leg, which can reduce the burden of the thigh muscle, temporarily relax the muscle, but it is easy to cause knee strain, knee impact injury, ankle Strain and ankle sprain.
- Pay attention to the signs along the way
Always pay attention to the obvious natural signs that pass through. Such as rivers, lakes, rock walls, and the shape of the hills, so that once you get lost, you can find the way back according to these obvious signs, find the correct route at the fastest speed, and reduce the travel distance.
- Learning direction judgment
If you don't carry a compass, when you have the sun, combined with time, you can know your own direction by looking at your own shadow.
- Grasp the concept of time
When walking, it is best to bring only a watch, so that you can have a clear concept of time, know how many distances you have to go, reasonably allocate physical fitness and adjust rest time. If you are sure that you cannot reach the camp at the scheduled time, you should find it as soon as possible. Camp in a suitable camp to avoid walking the night.
- Time to adjust the pace
Some people do not adjust their pace on the foot and reduce the center of gravity to cause fatigue and fatigue on foot. When walking in a big way, the knees are not effectively active, and excessive accumulation of lactic acid can cause soreness and fatigue. Small steps can effectively reduce the accumulation of lactic acid, and more active knees can allow lactic acid to be released quickly. Most of the causes of fatigue are striding across the ground and speeding up to walk. This destroys the regular rhythm.
Precautions
Body
Walking is a whole body exercise and not just a foot movement. Pay attention to balance the body and adjust the gait by swinging the arms. The back shoulders are sore and back, and the abdomen is deeply breathed, and the whole foot touches the ground.
- Foot
The whole foot touches the ground, first the heel, then to the toes.
Rhythm
The best speed is to talk while not breathing, pay attention not to exceed 90-120/min.
- Breathing
Mix your breath thoroughly to avoid suffocation and be sure to take a deep breath.
- Back
Sink your shoulders, keep your back straight, and take a deep breath with your abdomen.
