How to protect the knee when climbing outdoors

1. Don't take part in outdoor activities too frequently. You can relax occasionally and give your knees a time and opportunity to rest and adjust your health.

Pay attention to the signs and sounds of overworked knees.

2. To participate in outdoor activities, do not overload without systematic weight-bearing training.

Equipment materials are not necessary to be as concise as possible, it is best to use more than one thing.

It is recommended that the weight-bearing action should not exceed 1/3 of your body weight.

3. Learn to use the correct footwork to walk on different topography and slopes. In fact, it seems that simple hiking is very skillful. Xiaoji feels that every step of hiking should be taken seriously and scientifically. Usually individuals take it as a kind of "leg work" seriously.

4. Usually massage knee joints with Huoluo oil, especially the four acupoints of Zusanli, Yanglingquan, Yinlingquan and Xuehai. Xiaoji often massages the main health acupoints of physiotherapy knee joint when watching TV at home in the evening. When exercising or walking, wearing knee compression sleeve can effectively protect the knee joint and avoid the injury of the anterior and posterior cruciate ligament and the internal and external collateral ligament caused by excessive movement of the knee joint.

5. Usually massage knee joints with Huoluo oil, especially the four acupoints Zusanli, Yanglingquan, Yinlingquan and Xuehai.

Xiaoji often massages the main health acupoints of physiotherapy knee joint when watching TV at home in the evening.

6, appropriate supplement of calcium, it is recommended to drink pure milk or yogurt every day, milk protein content requirements of more than 2.9 grams.

7. Strengthen the strength exercise of the left and right muscle groups before and after the knee joint, and use the strength of the muscle group to protect the knee joint cartilage from wear and tear.

8. Knee injury prevention is far greater than crisis management after problems. Xiaoji suggests that the night before the activity, take the initiative to put plaster on the knee joint before going to bed, especially for the need to camp in a dark, humid and cold environment. It is of great help to the protection of the knee joint. We can wear adjustable knee guard when we exercise or walk. Joint support brace can enhance warmth, especially on rainy days, which can effectively relieve the pain caused by temperature changes. 

9. Three layers of cushioning protection for the feet; the innermost first layer of polyester stockings, the middle second layer of coolmax elastic protective socks, and the outermost third layer of elastic coolmax socks or wool nylon blended socks.

Through the thickness of multi-layer socks on the soles of the feet, cushion and reduce the impact and wear on the cartilage of the knee joint.

10 before the activity, it is recommended that you must do warm-up exercises, and the stretching preheating of the leg, knee and ankle joints is indispensable; when you return from the activity, especially for many days of heavy hiking, it is recommended to go to the regular foot care place to bathe your feet and carry out the necessary nursing and maintenance in time; if there are problems, you should go to the regular hospital as soon as possible to consult a doctor and see a doctor for treatment.