How to protect your knees during sports

When the body moves, many joints are under great pressure. Therefore, when choosing a way to exercise, you must choose a way that is suitable for your body. In addition, you must take adequate protective measures when exercising. This is the only way to effectively avoid some serious sports injuries. So how do you protect your knees during sports? Let us introduce it to you in detail below.

1. The most important thing: when going down the mountain, do not run or jump; go slowly and carefully. Rushing downhill is the most deadly to the knees, and most of the disabled donkeys are caused by this. The correct way to go down the mountain is to shift your center of gravity backward and lower it slightly, and then move your center of gravity to the front foot after it has stood firmly on it (not putting your center of gravity on the front foot and smashing it down), and always keep one foot supported on the ground.

2. Reduce weight as much as possible. Be sure to do what you can before you set out. Even if you are climbing a small hill, it is normal to walk upright for more than 4 hours. Generally speaking, if the weight you carry exceeds 1/4 of your body weight, you need to control your pace when going down the mountain to protect your knees. Even in special circumstances, try not to carry more than 1/3 of your body weight.

3. Before starting to climb, do adequate warm-up exercises, including stretching, so that the joints, muscles, ligaments, etc. can be well warmed up. You can also use the fingers of both hands to rub the lower edge of the knee to promote the secretion of joint lubrication.

4. Use knee pads and trekking poles. Choose portable trekking poles, preferably two, so that the upper arms can share as much of the weight of the legs as possible. I found that many people despise using protective gear. Do they think it is too troublesome? I don't quite understand why, but I strongly recommend using these two protective gear, especially trekking poles.

5. Don’t try to show off, otherwise it will only prove your immaturity. If you really want to enjoy the climb, just show your speed when going up the mountain. And don’t forget to carry water for everyone.

6. Climb a mountain that matches your physical strength, and take on new challenges step by step. It is recommended that you assess your physical strength and outdoor abilities before setting off, and think about whether you can keep up with the pace or schedule of your companions. It is best not to overdraw your knees.

7. Wear shoes suitable for hiking, and remember that soft soil, grass, gravel slopes, and snow are relatively friendly to the knees. However, you must pay attention to anti-slip, and when walking on gravel roads, you must take care of the people walking below you, otherwise it will be too unpleasant.

8. Don’t “lock your joints.” When the thighs are overtired, you will unconsciously lock the joints when walking, that is, stretch your legs straight. This can reduce the burden on the thigh muscles and temporarily relax the muscles, but it can easily cause knee strain, knee impact injury, ankle strain and ankle sprain.

Sports knee protection should be done as described above. If you take protective measures when exercising, you will not be able to keep your body in a healthier state. If the protective measures are not good, serious sports injuries are likely to occur. Especially for important parts like the knees, they should be fully protected.