Ten things to note when wearing knee pads for mountaineering: Rushing downhill is the most fatal to the knees

In outdoor sports, especially mountain climbing, the knees are the most important part of the body. The longer you play outdoors, the more precious your knees become. The knees are the weakest joints in the human body, connecting the longest bones and the strongest muscles. The knees are also the part that bears the most pressure, supporting the activities of the human body all the time, especially in mountain climbing, where they play the most critical role!

For the sake of good health and to better carry out happy outdoor activities, sports experts remind you to pay attention to the following points:

1. The most important thing: Don’t run or jump when going downhill. Go slowly. Rushing downhill is the most fatal to the knees .

2. A good way to go downhill: shift your center of gravity backward and lower it slightly, stand on your front foot, and then move your center of gravity to the front foot (not put your center of gravity on your front foot and smash it down). As long as one foot is supported on the ground, your safety will be guaranteed;

3. Reduce the weight as much as possible and don’t carry too much. Before setting off, you must do what you can. In general, the weight you carry should not exceed 1/4 of your body weight. When going downhill, you should pay special attention to protecting the angle of your knees and controlling your pace. In special circumstances, try not to carry more than 1/3 of your body weight.

4. Do some preparation before climbing, including stretching, so that the joints, muscles, ligaments, etc. can be well warmed up;

5. Use knee pads and trekking poles. It is best to have two trekking poles, so that the upper arms can share as much of the weight of the legs as possible;

6. Keep a good attitude during the climbing process, and don't pursue speed to show off, otherwise it will cause uneven distribution of physical strength throughout the day, affecting the control of the climbing rhythm for the whole day;

7. Choose your mountaineering destination based on your physical fitness. It is recommended that you correctly assess your physical strength and outdoor ability before mountaineering. This is an issue that must be paid attention to when engaging in outdoor activities;

8. Choose the right hiking shoes. According to the experience shared by experts: Generally, soft land, grass, gravel slopes, and snow are relatively friendly to the knees, but when it comes to rivers and wet places, you should pay attention to the anti-slip function of hiking shoes;

9. Don’t “lock your joints.” In this case, when the thigh is overworked, the joints will be locked unconsciously when walking: stretching the legs straight can reduce the burden on the thigh muscles and temporarily relax the muscles, but it is more likely to cause knee strain, knee impact injury, ankle strain and ankle sprain;

10. Strengthen the leg muscles. Well-developed muscles can relieve the pressure on the knees under certain circumstances and minimize the damage to the knees.

In addition, fitness experts suggest that you should strengthen the quadriceps (front thigh) and cruciate ligament exercises. Girls should not use too much weight and can combine muscle stretching, such as yoga or leg press. In this way, you don’t have to worry about exercising your legs to make them stronger and thicker. Exercising with a high intensity will speed up fat metabolism and promote fat loss. Even if you want to make your legs thicker, it will be difficult. It is not only good for your health, but also good for exercising a beautiful body. It is good news for girls!