1. Will climbing hurt your knee
In the traditional concept, mountain climbing can help us exercise the muscle groups of thighs and buttocks, and also exercise our cardiopulmonary function. However, mountain climbing is actually a kind of weight-bearing exercise, and the joints below the waist must bear the weight of their own bodies, especially the knees.
When the body climbs up, the weight borne by the knee will instantly increase to about four times that of the normal. The faster the speed, the greater the pressure on the knee. After the age of 50, people’s knee joints will be worn to some extent. At this time, it is necessary to minimize such exercises.
2. The way to reduce knee wear by going uphill
When descending the mountain, the legs should not be completely straight, but should be bent a little to make them look like a spring.
When walking, you should be flexible and light. Your feet should land on the ground first on the front and outside of your feet, and your heels can only stabilize your balance and control your direction (professional athletes know this).
When walking, try to use more leg muscles and less knee load-bearing, which can not only protect the knee, but also strengthen the leg muscles and exercise the legs; It is also because the use of muscles requires constant use of ideas to guide muscles, which can strengthen attention to legs and road conditions and reduce accidents; More use of leg muscles can also keep the legs sensitive and react quickly in case of accidents.
2. Ways to reduce knee wear when going downhill
When walking, the soles of the feet slide flat against the ground, the feet are not raised high, the knees are not bent much, and the thighs and the body lean forward. In this way, when the center of gravity moves quickly, the smooth and light travel is guaranteed, and the vibration is very small.
You can use a climbing stick when climbing a mountain. When going down the mountain, the Climbing Stick supports the road ahead, as if two arms have been extended, as if four legs are walking. In this way, the vibration force can be shared to the wrists and arms, so as to reduce the impact of the lower limbs. The climbing stick with shock absorber can reduce the pressure on the wrists and arms and alleviate the fatigue of the wrists and arms.
Take a proper rest during climbing. Rest can slow down muscle soreness, slowly promote blood circulation, accelerate the elimination of metabolites, eliminate the supply and repair of nutrients in muscle soreness, and restore it to normal. Therefore, we should have more rest after exercise to relieve fatigue.
Movement mode of injured knee
1. Run
Running should be the most common fitness exercise, but the disadvantage of running is that it will produce a certain impact on the knee, which will hurt the knee.
Running advice: the best running time is about 40 minutes. The running speed is gradual. If you feel weak, please stop. Don’t run when the weather is bad and the road is uneven. People who are too fat should run less.
2. Climbing mountains and stairs
Climbing mountains and stairs is a kind of weight-bearing exercise. At this time, the pressure on the knee joint will increase 4 times in an instant. If a person weighing 60 kg climbs a mountain, the pressure on his knees on both sides will be as high as 240 kg.
3. Badminton
Badminton requires good physical fitness. In training and sports, it requires not only the skills of both hands, but also the flexibility and speed of running on both legs. This kind of running is also different from running. The running required in badminton is not continuous and uniform, but moving and static, and changing back and forth many times. This irregular running is more harmful to the knee than regular running.
Knee protection exercises
1. Static squatting exercise
Back against the wall, feet apart, shoulder wide, and gradually extend forward to form a certain distance from the center of gravity of the body, about 40-50 cm. At this time, the body has also taken a squatting posture, so that the calf is perpendicular to the ground. The included angle between thigh and calf shall not be less than 90 degrees. Because squatting too deep will obviously increase the pressure of the patellofemoral joint, and will not have a strong exercise effect on the strength of the thigh muscles.
If it is difficult to practice for the first time, you can try three-star static squatting. The angle between the thigh and the wall is 30 degrees for one star static squatting, 60 degrees for two star static squatting, and 90 degrees for three-star static squatting. Gradually transition from a small angle, and then increase the exercise intensity after the joints and muscles slowly adapt.
2. Leg stretching exercise
That is to say, when the knee joint is straightened (it can be done when sitting, standing and lying down), actively contract the quadriceps femoris to make it tight, hold it for 5 seconds, and then relax it for 2 seconds, and so on. It’s better to do 2000 times a day. It doesn’t need to be done at once. It can be done several times with the same effect.
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