1. Do not take part in outdoor activities too frequently. Occasionally, you can relax and give your knees a chance to rest and adjust the health of the time and opportunity. Listen out for the signs and sounds of knee strain.
2, participate in outdoor activities, without systematic weight training, not excessive weight. Equipment material is not essential as far as possible to simplify, preferably can use one thing. It is recommended not to carry more than one third of your body weight.
3. Learn to walk on different terrains and slopes with correct footwork. In fact, it seems that simple hiking is very technical.
4, usually use huoluo oil often massage the knee joint, especially zusanli, Yanglingquan, Yinling Spring, blood sea four acupoints. Xiao Ji often watches TV at home in the evening, and massages the main health care points of the knee joint.
5, appropriate calcium supplement, it is recommended to drink pure milk or sour milk every day, milk protein content requirements of 2.9 grams or more.
6. Strengthen the strength exercise of the muscle groups around the knee joint, and protect the knee cartilage with the strength of the muscle groups.
7, the knee injury prevention is far greater than the crisis treatment after the problem, it is recommended to stick plaster on the knee actively the night before the activity, before going to bed, especially for the need to camp in a dark, wet and cold environment, the protection of the knee joint is very helpful.
8, three layers of wearing buffer protection for feet; The innermost first layer of polyester stockings, the middle second layer of Coolmax elastic protection socks, the outermost third layer of strong thickness of coolmax elastic socks or wool polyamide blend socks. Through the thickness of multi-layer socks on the bottom of the foot, cushion and reduce the impact of cartilage and wear on the knee joint.
9, before the activity, it is recommended to do warm-up exercises, knee joints, ankles stretching preheating is indispensable; After the activity, especially the multi-day load hiking, it is recommended to go to the regular foot care place to soak up the foot, timely necessary care and maintenance; Problems are recommended to consult doctors and seek medical treatment in regular hospitals as soon as possible.
If you are interested in hiking, please remember to protect your knees and share with others.