In recent years, more and more people begin to like walking, keen to walk in the outdoors free and carefree.
Some people think that hiking is the purest way to travel. You can enjoy the beautiful and wonderful natural scenery along the way. You can also cultivate the spirit of perseverance and solidarity in the process of searching.
Walking can make people feel the fun and significance of walking, but the wrong way of walking, will bring unnecessary trouble and damage to your journey and health. After years of hiking, do you know the skills of hiking?
01
Here are seven ways to make your walk easier:
1
Indian walk
Swing waist around, knee straight, shoulder motionless, more suitable for carrying line light bag on the flat.
2
Cross step moves
Walk when the foot horizontal stride, this walk is not easy to fatigue, suitable for mountain road.
3
The Wolf step moves
This way is a straight line, the need for balance, suitable for small steps to walk, labor saving effect is good.
4
Go up the hill, go easy
Walking uphill, if you take long strides, your body will sway from side to side and lose your balance. So when walking uphill, take small strides and walk steadily step by step.
If the uphill slope is steep, it's best to alternate left to right.
5
Walk at the same speed
The key to avoiding fatigue on long walks is to take smaller strides and walk at the same pace.
Hiking in easy fatigue reasons are: stride in the flat, blindly speed up walking. Walk for a long time, remember not to hurry, keep a regular rhythm.
6
Pay special attention to downhill
Downhill is easy, but if you break the rhythm of walking, you can easily fall and get hurt. Especially not to run and jump, not only easy to hurt themselves, but also to kick the stone to others. The outdoor donkey always walked slowly down the hill and tied his shoelaces tightly so as not to tip his toes against the tops of his shoes and injure his fingertips.
When going downhill, the sole of your foot should be on the ground. If the slope is too steep, you can walk sideways like a crab, put out your front foot to stand firm, and then follow with your back foot, which is the least likely to fall.
7
Groups to walk
When walking in a group, everyone walks differently, some are fast, some are slow. In order to prevent accidents, the team speed should not be too fast, might as well enjoy the scenery around, while walking leisurely.
The leader should pay attention to the speed of the procession before and after. Let the slowest person go second, so that even the junior leader can easily control the pace of the group. (Never let the slowest person finish last; that's how accidents happen.)
Many travelers get tired of walking and sit down as soon as they feel tired. Want to walk, already very tired legs, but also consume a lot of energy to support the whole body and backpack.
In fact, there are many ways to rest, there is no need to sit down, today I will teach you how to rest correctly.
02
When hiking outdoors, it's important to learn to "rest" :
1. Lean on the trunk to relieve the burden of the legs and relieve the pressure.
2. Choose a higher place to sit down. It is best to sit on the slope and stones with a smaller difference in hip height to rest.
3, the use of donkey travel special rest method: hands knees to support the upper body, bending the upper body into a balance bridge, back level, let the backpack smoothly on the back, legs slightly bent, facing the uphill direction, relax the torso. This will reduce the weight on the shoulders, relieve the pressure on the spine from top to bottom, and quickly relieve fatigue and restore physical strength.
Note: Don't lift your upper body quickly to start, but slowly return your torso to normal position as you walk up.
Try to breathe deeply and slow down until you don't feel sweaty. Spread the rest out between each step and reduce the number of breaks.
5. If you sit down to rest, try to sit down where the road ahead is gentle. Do not enter the elevated area immediately after the rest. After rest, the heart, lungs and muscles are in a state of calm, facing a sudden high energy expenditure, not to mention wasted energy, can lead to danger.
Small steps, slightly dragging feet. Small steps can save part of the physical strength, when the mountain, do not lift the feet very high, slightly mop the floor, as long as it does not affect walking and safety on the line, so you can save physical strength.
7, when on the high platform, the leg can be lifted with the help of the hand, and then the hand according to the knee up the body. There are many roads in the mountains that encounter high stone platforms. Because the legs did not stop using in the process of climbing the mountain, the muscles in extreme fatigue will be a little spasm, not working.
So the upper and lower limbs collocation is the best, can save a lot of physical strength, and ensure safety.
Many outdoor people have such experience, hiking dozens or even hundreds of kilometers, trying to stick to the finish line, the body is also very tired. How can "full blood resurrection" as soon as possible, is a very important problem.
03
How to get your body to recover faster after hiking:
1. Refuel when you get home.
2, hot bath, but not hot water feet.
3. Press and knead the sore place with butaning, and do not massage the swollen part.
Shake the body more, do not drink.
5. Raise your legs when you sleep.
6. Jog for active recovery or swim for relaxation the next day.
7. Soak your feet or cross hot and cold water after 24 hours.
Common mistake - soaking feet after hiking and kneading can cause secondary damage.
04
Learn the right way to deal with outdoor injuries:
1
The foot blisters
How to deal with it: If blisters on your toes are small, wrap them with medical tape so that walking is less painful. If the larger use of acupuncture drainage, disinfection, bandages.
2
Foot by
Treatment: If the color of the blood bubbles is dark purple, it means that there is more bleeding. Prepare disinfection equipment, cut a small opening and slowly drain water. If there is continuous bleeding, stop bleeding immediately with your hand, and then squeeze the water in the blood bubble clean. After the blood stops, disinfect with alcohol cotton balls and apply erythropoiol. (It's usually done with help or handled by a nurse)
3
Severe arch pain and burning of the arch skin
Many people get a sharp pain in the arch of their foot, similar to a broken bone, during or after a 50-kilometer walk. This kind of symptom occurs in the person of arch foot, it is the fatigue damage caused by bending movement of the arch of the foot for a long time. Minor injuries can be painful, severe fractures.
Treatment: Apply a small amount of safflower oil to the arches of your feet and gently massage them for 15-20 minutes each time for a week.
4
A sore ankle
Bruising your ankle by holding it too long.
Treatment: replace their own walking method in time, transfer the point of focus to the sole of the foot and other parts, through the transformation of walking to make each part of the rest adjustment. At the same time, apply a small amount of safflower oil to your ankles and gently massage them for 15-20 minutes each time for a week.
5
A knee injury
The knee is one of the most vulnerable joints in the human body. Many hiking enthusiasts are prone to recurring knee injuries in this humid environment in spring. Beginners are also prone to rheumatoid arthritis and ligament contusions. To avoid knee injury, it is best to wear kneepad (warm cotton kneepad) and do not exert too much force on the knee, keep a uniform speed.
Treatment: For knee fatigue or rheumatic injuries, apply hot pepper water daily for a month or two. You can also go to the gym and steam the sauna until your knees are hot.
6
Calf cramps, sore thigh and hip muscles
Calf cramps during hiking are caused by cold in the leg, lack of calcium from tired exercise, and local neurovascular compression.
Treatment for cramps: Sit flat, straighten the cramping leg, hold the ball of the foot with your hand, endure the pain, and rotate the ankle joint of the cramping leg to the outside. The rotation should be consistent and complete in one go.
Muscle soreness treatment: muscle soreness is exercise excessive body secretion of lactic acid is not discharged in time, retention in the muscle caused. Hikers can soak in the tub for 20 minutes and then massage their leg and hip muscles. The pain goes away in two or three days.
7
Diet makes up for it
After hiking, the physical energy consumption is relatively large. It is recommended that those who have body joint fatigue should be cultivated for a week.
It is suggested to eat some light vegetables, boil some ribs soup, fish head tofu soup, and eat more fruit.
Many people don't know how to walk when they start, how to rest, how to go up and down hills in the safest and most effortless way.
In fact, there are some hiking skills, just depending on whether you learn or not, you who love hiking, hurry up to use these hiking skills to pursue the unknown world, experience more wonderful human geography, feel the beauty and mystery of nature!