1 stroke self-inspection, 3 strokes relieve knee injury!

After a long holiday returning from a sore body, attention to stretching and rest can relieve muscle soreness, but do not forget your knee!

1. Outdoor sports, don't offer your knee

The knee is the most fragile joint of a person. He or she will go hiking on a daily run or on vacation. It will cause injury to the knee if he is not paying attention. The life of the joint is generally only 60 years. Yes, only 60 years, excessive use will increase its wear and tear, and it cannot be repaired.

Pain in the knee, not exercising at all is not necessarily the best maintenance method. It is best to perform restorative exercise correctly and accelerate knee self-healing.

2. How to judge whether the knee is injured?

It's not necessarily obvious that the pain is really hurt, and sometimes you may have strained your knees when you haven't noticed it. After exercising, you can often make your own judgments:

Lying on the bed, straighten your legs, align the tiger's mouth with your hand on the upper edge of your knees, and hold it to ensure that the knee cannot move back and forth. Then force your thighs. If you feel obvious pain, it is a soft tissue injury in the knee; if the pain is severe, it is soft tissue. Aging.

How to exercise after knee injury?

In the case of a knee injury, the first thing to do is to take care of the rest. If the doctor allows it, he can perform a simple recovery exercise to promote the blood circulation of the knee joint, but it is not suitable for strong activity and avoid unreasonable exercise leading to secondary injury. At the same time, not enough exercise is also likely to cause stiffness of the knee joints, but the exercise is still not as painful as the degree of joints.

1. Leg lift exercises

Stretch your legs straight on the bed, and keep the legs straight and use your legs to lift repeatedly. note! Can't do both legs at the same time.

When the legs are straight, the distance between the femur and the calf is the largest, and a certain space can be created between the soft tissues. Legs straight and forced to lift, in essence, muscle force, you can put lubrication into the gap between the soft tissue of the knee to give soft tissue nutrition, long time so can enhance the soft tissue wear resistance.

2. knees and knees method

On a not too soft bed or on a rug, walking and squatting, the blood will continue to flow to the knees. The knees are fed with fresh blood to drive out the cold, eliminate fluids, and swell. It will have a good effect if you squat for 20 minutes every day. However, if someone has pain in the knee, it will first move on the softer bed and gradually move slowly. It will soon adapt, and the knee will not hurt.

3. Resting against the wall

Unlike studs, stumps are more focused on waist and abdomen strength, because the wall can be quiet because you can rely on the wall, waist does not need to force, and more emphasis on the exercise of the leg muscles, it can be said that relying on the wall is the decomposition of the stump, Focus on leg exercises. Matters needing attention: The knee does not exceed the toe, this is critical, because if the knee exceeds the toe, the meniscus will be forced, but counterproductive.

The knee injury is often caused by continuous long-term strains. It is naturally impossible to recover from one day to the next. If the knee is injured, it must be patiently maintained. Of course, it is better to pay more attention during exercise and adopt the correct method to fundamentally prevent it. Occurrence of knee injury.

Character climbing method, ALBREST

So what is the "right way"? Outdoors are also all kinds of terrain hiking, how to minimize the damage to the knee in the hiking it? You can remember the "Seven-character climbing method" [ALBREST].

A

ALL

Full foot landing

Cross-country race for speed, the center of gravity of the soles of the feet will be slightly adjusted, but if you climb the mountain for a long time, it is better to step on the entire foot and use the whole palm muscles, which has higher stability than landing on the toes or half feet. Can also reduce the foot muscle fatigue and sprain opportunities. The use of single or two trekking poles should also focus on keeping the balance between the two feet.

L

LOW

Low steps

Hill climbing is most afraid of climbing a stone uphill and the next day the knee will be very sore. If it is not necessary, do not step too high. Try to find the shorter stones and put your feet up and avoid lifting your feet higher than the knees of the other leg. This will reduce the burden on your knees and thighs.

B

BREATH

Breathing smoothly

The most important thing for climbing is breathing, especially when the slope of the mountain slope changes. When you are out of breath, breathing techniques can help you get back the pace and go more smoothly. Each person's breathing method is also different, and some people will choose to use the "step by step, step by step, a suction" method, no matter what, the most important thing is to find their own breathing habits.

R

REST

Rest step

How to rest your feet while walking? When you take the next step, straighten your feet that support your weight, and use your other foot to stop in the air, so that your thigh and calf muscles also have a tenth of a second. This action seems to be insignificant, but it has a great mitigation effect on long-distance climbers and extends the endurance of the climbers.

E

EIGHT

Octagon

The climbing of the eight-character feet may seem funny, but it can actually shorten the time for the feet to straighten and relieve the pressure on the knees. Especially when you go downhill, if you feel pain in your knees and extreme fatigue, walking in a zigzag pose will reveal the difference.

S

SLOW

Do not be anxious

In the process of climbing, remember not to catch up with your companions. Mountaineering should use your own pace and pace to keep pace, and it will last longer in the long-distance mountain line that tests endurance.

T

TREKKING POLE

Trekking pole

The trekking pole shifts the amount of movement of the foot to the hand and upper body, which can reduce the burden on the lower body muscles. However, the method of use must be correct. The trekking poles should be side by side with the feet and be at an angle of 90° to the hand. Knowing how to use it will not be a burden.

Pay attention to protect your knees

To make less knees in the arrow!