If I let me play again, I will maintain my knees like this!
Injured knee
In particular, irreversible injuries are mostly cases where the exercise frequency exceeds the load. Many injuries are cases where Alice does not control the amount of outdoor exercise. External application and internal maintenance are also rarely put on the heart. Long time injuries are inevitable.
No matter if you are riding, running or hiking, if you play outdoors, you will have problems if you don’t pay attention to your body.
Previous article on knee protection has received constant attention from friends. It seems that many friends are troubled by knee injuries.
In order to participate in outdoor activities for a longer period of time, these knee maintenance rules are expected to help ALICEs.
How to maintain your 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.
1, control the frequency and intensity of exercise, do not let the knee overloaded. This strength varies from person to person and everyone may be different at different times.
2, to enhance the quality of the drive bearing components, which is to strengthen the muscle strength near the knee, ligament strength.
3, to enhance the lubrication and repair of the bearing, can be treated by external application of physical therapy and oral administration of some drugs to repair cartilage.
4. Add external auxiliary facilities for bearings, connecting rods, etc., such as knee pads, shin belts, and trekking poles.
If you come again
For the knee I will arrange outdoor sports like this
1 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 experiencing a bad situation and you do not want to travel, then you should take a chance to recuperate. You can jog, climb, and stay in shape. Don't go for strength.
We participated in outdoor activities and put more energy on the scenery, friends, team, and equipment. As for the activity level, it was taken as 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.
2
Persevere in daily quiet and deep squats, in the days of no exercise, jogging more than 40 minutes per day, it is also very necessary, too much knee movement, not moving does not move, jogging and brisk 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.
3
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.
4
For existing injuries, such as cartilage damage. According to doctor's advice to eat medicine that nourishes cartilage, while maintaining a certain knee-bearing exercise every day, such as jogging for half an hour, etc., through 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 downhill is galloping. If you become accustomed, the risk of knee injury is greatly increased.
In addition, there are these eight principles in the process of walking. Let's not forget!
1, speed control principles do not barely rush to go, this will consume a lot of energy, the result is speed is not reached. If you are hiking with a lot of people, it is best to find a companion who is similar to your own speed.
2. Principles of physical fitness The first few times when going out on foot, it is best to stick to walking for several hours instead of planning how far you have to go. After such a few trips and understanding of your abilities, you should increase the number of walks. Strength of.
3. The principle of taking a break on the way is to hike on the ground outdoors. Keeping fit is just one of the goals. Do not have too much physical exertion, and sometimes you will lose out. Generally speaking, every 50 minutes of walking requires a break of 10 minutes. Different people can measure addition and subtraction according to their own conditions.
4, the principle of correct travel For walking, everyone has a set of their own methods, in the hike, should use a more comfortable way to walk, this kind of physical strength can be used scientifically and effectively.
5. The definition of eating more and drinking more is not overeating, and eating and drinking here refers to the frequency of eating and drinking. When walking, the heat loss of the human body is large. In order to supplement the physical strength, it is necessary to add water and food in time.
Especially before climbing a large slope, you can properly drink some water. If the weather is hot and sweating, add some salt to your drinking water.
6, self-evaluation principle Do not show off first, otherwise it can only prove not mature enough, if you really want to climb refreshing, you choose to express speed on the mountain, by the way do not forget to help everyone carrying water.
What kind of physical strength do you want to climb? What kind of mountain should you climb first? Challenge the new difficulty to be gradual and gradual. It is recommended to properly assess your physical strength and outdoor ability before you set off. Think about whether you can keep up with the speed or progress of your fellow practitioners. It is best not to overreach your knees. .
7, the principle of leg muscle training Developed muscles can relieve the pressure on the knee in certain circumstances, so that the knee injury to a minimum. 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.
Girls do not use too much weight, can be combined with muscle stretching, such as yoga or leg compression, do not worry about exercise leg strength thigh will become thick, with the strength of the public exercise, will speed up fat metabolism to promote fat loss, even if you want to become thick It's hard.
8, the principle of knee protection As the saying goes, "people old legs first old", the ear was the earliest problems in 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. .
A knee injury may also come suddenly, but recovery can really be a disease. For example, in order to maintain our physical health, the maintenance of the knee should arouse our special attention.
The ideal size for a small running bag is 30 liters, which is big enough to hold the ten essentials and extras for a personal climb. running bag can be as small as 10 liters or as large as 40 to 50 liters. If you are a frequent leader or carry a teammate (or a child), you may need a running backpack of 40 liters or more. In most cases, a travel backpack capacity of 30 liters is a standard capacity and the most popular choice. But if your activities range from hiking in summer to skiing in winter, you may need more than one shoulder backpacks. Consider your needs to determine your shoulder sling bags choice.
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