The knee is the largest load-bearing joint in the human body, and the average person's knee can bear an average weight of 35 kg. The greater the weight, the greater the chance of articular cartilage wear, tendon injuries and knee degeneration. When climbing uphill or downhill or up and down the ladder, the weight of the knee is about 3 to 4 times. Without skillful walking, the knees are easily damaged and walking tours are likely to end soon. Let’s take a look at how we can both exercise and not hurt our knees.
Pay attention to the essentials
1. The body walk is full body exercise and not just foot movements. Pay attention to balance the body by swinging arms, adjust the gait, back and shoulders back and back, take a deep breath in the abdomen, and touch the ground with full soles.
2. The full foot of the foot touches the ground, first the heel and then to the tip of the toe.
3. The best pace of rhythm is to talk while walking without breathing, note that the pulse should not exceed 90-120/minute.
4. Breath and breathe thoroughly, avoid suffocation, be sure to take a deep breath.
5. Back shoulder, keep your back straight, take a deep breath with the abdomen.
Some principles
1. The principle of speed control should not be forced to rush forward. This will consume a lot of energy and the result is that the speed will not reach. If you are hiking with a lot of people, it is best to find a companion who is similar to your own speed.
2. The principle of “touching things in advance†is the best way to go for walking for several hours on the first few walks. It is not necessary to plan how far you have to go. After such a few trips, after understanding some of your physical fitness, it is appropriate to increase them. The intensity of hiking through.
3. Learn to rest in the principle of walking in the outdoors, physical fitness is only one of the purposes, do not have too much physical strength spending, and sometimes it will outweigh the gains, adjust the rest time according to their own situation.
4. The principle of correct travel For walking, everyone has a set of their own methods, when walking, should use a more comfortable way to walk, so that your physical strength can be used scientifically and effectively.
5. When the principle of “timely supplement†is on foot, the heat loss of the human body is large. To supplement the physical strength, it is necessary to replenish water and food in time. Especially before climbing a large slope, you can properly drink some water. If the weather is hotter and sweating more, add some salt to your drinking water or choose a functional beverage.
6. The principle of self-evaluation The outdoors must be “stranglingâ€. Before proceeding, you must correctly assess your physical strength and outdoor ability. If you think about whether you can keep up with the speed or progress of your fellow practitioners, it is best not to overreach your knees. Even if you fall behind, don't worry about catching up, especially when you are downhill. We will talk about why.
7. Leg Muscle Training Principles Well-developed muscles can relieve the pressure on the knee under certain conditions, so as to minimize the damage of the knee. Usually strengthen the quadriceps (thigh) and cruciate ligament exercise, try to avoid the wrong posture lead to injury, if the injury during exercise is really worthless.
8. The principle of knee protection As the saying goes, "the old leg is old," and the ear is the earliest problem on the knee. Many donkeys suffer from pain due to lack of attention to the protection of the knee. The longer the year of outdoor play, the more valuable the knee is. The knee is the weakest joint in the human body, but the longest bone and the strongest muscle are connected. .
From the 8 principles, we can see that how far we go is not the goal. How to go is more suitable for oneself and it is more important for our body to feel comfortable.
Some tips
1. Do not jump down the hill and do not jump. Slow down. Be careful. Descent to the knee is the most deadly. The correct way to go down is: the center of gravity is slightly behind and slightly lower. The forefoot stands before shifting the center of gravity. There is always a foot on the ground.
2. Try to reduce the load by a certain amount of force before starting. Even if you are climbing a hill, it is normal to walk more than 4 hours. Under normal circumstances, the weight is more than 1/4 of the body weight. The downhill will control the rhythm from the point of view of protecting the knee. Even under special circumstances, the weight should not exceed 1/3 of the body weight.
3. Prepare for activities Before you start climbing, do a good job of preparation, including stretching, so that the joints, muscles, and ligaments get warmed up. You can also use your hands and fingers to rub the lower edge of the knee to promote joint lubrication night secretion.
4. Use equipment 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 knee. Needless to say more than knee protection, as the name suggests we all know
5. Comfortable shock-absorbing shoes Generally, the soft land, grass, gravel slopes and snow are relatively friendly to the knees, but pay attention to anti-skid, and take care of people walking under you when you take the gravel road. Otherwise It's not kind enough.
6. Do not "lock joints"
When the thighs are overworked, the joints are not self-conscious when walking, that is, the legs are stretched straight, which can reduce the burden on the thigh muscles, temporarily relax the muscles, but it is very easy to cause knee strain, knee injury, ankle Strain and ankle sprain.
7. Pay attention to signs along the way at any time to pay attention to the obvious natural signs that have passed. Such as rivers, lakes, rock walls, hilltops with more characteristic features, and so on, once they can get lost, they can use the obvious signs to find the way back, find the right route with the fastest speed, and reduce the travel distance.
8. Learning direction If you don’t have a compass, when you have the sun, combine your time to see where you’re going by looking at your own shadow.
9. Grasp the concept of time When hiking, it is best to bring a watch, so that you can have a clear idea of ​​time, know how much distance you have to go, allocate physical energy and adjust rest time, if it is determined that you cannot reach the camp at the scheduled time. , you should find a suitable camp as soon as possible to avoid camping.
10. Always adjust the pace Some people do not adjust their pace on foot, reducing the center of gravity leads to foot pain and fatigue. In the event of a large walk, the knees cannot be effectively exercised. Excessive accumulation of lactic acid can cause soreness and fatigue. Slow walking can effectively reduce the accumulation of lactic acid, and multiple activities of the knee can allow rapid release of lactic acid. The reasons for fatigue are mostly striding on the ground and speeding up to walk. This destroys the rhythm of regularity.
Pay attention to the essentials
1. The body walk is full body exercise and not just foot movements. Pay attention to balance the body by swinging arms, adjust the gait, back and shoulders back and back, take a deep breath in the abdomen, and touch the ground with full soles.
2. The full foot of the foot touches the ground, first the heel and then to the tip of the toe.
3. The best pace of rhythm is to talk while walking without breathing, note that the pulse should not exceed 90-120/minute.
4. Breath and breathe thoroughly, avoid suffocation, be sure to take a deep breath.
5. Back shoulder, keep your back straight, take a deep breath with the abdomen.
Some principles
1. The principle of speed control should not be forced to rush forward. This will consume a lot of energy and the result is that the speed will not reach. If you are hiking with a lot of people, it is best to find a companion who is similar to your own speed.
2. The principle of “touching things in advance†is the best way to go for walking for several hours on the first few walks. It is not necessary to plan how far you have to go. After such a few trips, after understanding some of your physical fitness, it is appropriate to increase them. The intensity of hiking through.
3. Learn to rest in the principle of walking in the outdoors, physical fitness is only one of the purposes, do not have too much physical strength spending, and sometimes it will outweigh the gains, adjust the rest time according to their own situation.
4. The principle of correct travel For walking, everyone has a set of their own methods, when walking, should use a more comfortable way to walk, so that your physical strength can be used scientifically and effectively.
5. When the principle of “timely supplement†is on foot, the heat loss of the human body is large. To supplement the physical strength, it is necessary to replenish water and food in time. Especially before climbing a large slope, you can properly drink some water. If the weather is hotter and sweating more, add some salt to your drinking water or choose a functional beverage.
6. The principle of self-evaluation The outdoors must be “stranglingâ€. Before proceeding, you must correctly assess your physical strength and outdoor ability. If you think about whether you can keep up with the speed or progress of your fellow practitioners, it is best not to overreach your knees. Even if you fall behind, don't worry about catching up, especially when you are downhill. We will talk about why.
7. Leg Muscle Training Principles Well-developed muscles can relieve the pressure on the knee under certain conditions, so as to minimize the damage of the knee. Usually strengthen the quadriceps (thigh) and cruciate ligament exercise, try to avoid the wrong posture lead to injury, if the injury during exercise is really worthless.
8. The principle of knee protection As the saying goes, "the old leg is old," and the ear is the earliest problem on the knee. Many donkeys suffer from pain due to lack of attention to the protection of the knee. The longer the year of outdoor play, the more valuable the knee is. The knee is the weakest joint in the human body, but the longest bone and the strongest muscle are connected. .
From the 8 principles, we can see that how far we go is not the goal. How to go is more suitable for oneself and it is more important for our body to feel comfortable.
Some tips
1. Do not jump down the hill and do not jump. Slow down. Be careful. Descent to the knee is the most deadly. The correct way to go down is: the center of gravity is slightly behind and slightly lower. The forefoot stands before shifting the center of gravity. There is always a foot on the ground.
2. Try to reduce the load by a certain amount of force before starting. Even if you are climbing a hill, it is normal to walk more than 4 hours. Under normal circumstances, the weight is more than 1/4 of the body weight. The downhill will control the rhythm from the point of view of protecting the knee. Even under special circumstances, the weight should not exceed 1/3 of the body weight.
3. Prepare for activities Before you start climbing, do a good job of preparation, including stretching, so that the joints, muscles, and ligaments get warmed up. You can also use your hands and fingers to rub the lower edge of the knee to promote joint lubrication night secretion.
4. Use equipment 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 knee. Needless to say more than knee protection, as the name suggests we all know
5. Comfortable shock-absorbing shoes Generally, the soft land, grass, gravel slopes and snow are relatively friendly to the knees, but pay attention to anti-skid, and take care of people walking under you when you take the gravel road. Otherwise It's not kind enough.
6. Do not "lock joints"
When the thighs are overworked, the joints are not self-conscious when walking, that is, the legs are stretched straight, which can reduce the burden on the thigh muscles, temporarily relax the muscles, but it is very easy to cause knee strain, knee injury, ankle Strain and ankle sprain.
7. Pay attention to signs along the way at any time to pay attention to the obvious natural signs that have passed. Such as rivers, lakes, rock walls, hilltops with more characteristic features, and so on, once they can get lost, they can use the obvious signs to find the way back, find the right route with the fastest speed, and reduce the travel distance.
8. Learning direction If you don’t have a compass, when you have the sun, combine your time to see where you’re going by looking at your own shadow.
9. Grasp the concept of time When hiking, it is best to bring a watch, so that you can have a clear idea of ​​time, know how much distance you have to go, allocate physical energy and adjust rest time, if it is determined that you cannot reach the camp at the scheduled time. , you should find a suitable camp as soon as possible to avoid camping.
10. Always adjust the pace Some people do not adjust their pace on foot, reducing the center of gravity leads to foot pain and fatigue. In the event of a large walk, the knees cannot be effectively exercised. Excessive accumulation of lactic acid can cause soreness and fatigue. Slow walking can effectively reduce the accumulation of lactic acid, and multiple activities of the knee can allow rapid release of lactic acid. The reasons for fatigue are mostly striding on the ground and speeding up to walk. This destroys the rhythm of regularity.
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