Do not jump, slow, be careful. Descent to the knee is the most deadly of the knees, and most of the crippled donkeys are because of this. The correct way to go down is: the center of gravity is slightly behind and slightly lower. The forefoot stands before shifting the center of gravity. There is always a foot on the ground.
2. Reduce load as much as possible
Before you set off, you must be on your own. Even if you are climbing a hill, it is normal to walk for more than 4 hours. Under normal circumstances, the weight is more than 1/4 of the body weight. The downhill will control the rhythm from the point of view of protecting the knee. Even under special circumstances, the weight should not exceed 1/3 of the body weight.
3. fully prepared
Before starting the climb, make full preparations, including stretching, so that the joints, muscles, ligaments, etc. get a good warm-up. You can also use your hands and fingers to rub the lower edge of the knee to promote the secretion of the joint lubricant.
4. Try to use knee pads and trekking poles
The best trekking poles are two. The upper arm shares as much weight as possible. Many people think that using protective gear is too "something"? However, it is highly recommended to use these two types of protective gear, especially the trekking poles.
5. Wear shoes suitable for climbing
And remember that generally soft land, grass, gravel slopes, snow are relatively friendly to the knee, but pay attention to anti-skid, and when you take the gravel road must take care of people walking under you, or too grandchildren .
6. Never "lock joints"
When the thighs are overworked, the joints are not self-conscious when walking, that is, the legs are stretched straight, which can reduce the burden on the thigh muscles, temporarily relax the muscles, but it is very easy to cause knee strain, knee injury, ankle Strain and ankle sprain.
7. Pay attention to identify directions
Always pay attention to the obvious natural signs that have passed. Such as rivers, lakes, rock walls, hilltops with distinctive shapes, and so on, once they get lost, they can find the way back based on these obvious signs. In areas where we hike, most of them have local activities, and they can also be based on the size of the road or Whether there are traces of walking often to judge. If your hiking route used to be a hotspot route, you can check if there are some road signs left on the road by the pioneering enthusiasts.
8. Learning position judgment
If you don't have a compass, when you have the sun, you can know your own direction by combining your time with your own shadow.
9. Grasp the concept of time
When hiking, it is best to bring a watch, so that you can have a clear idea of ​​time, know how much time you have to go, and the time the sun goes down in each region has a certain rule. You can ask the locals about the time of the local sun set, timely find the camp or prepare for a rest according to the time, and try to avoid walking the night when you are on foot.
10. Adjust the pace
Most people do not adjust their pace on foot, reducing their gravity and causing foot pain and fatigue. In the event of a large walk, the knees cannot be effectively exercised. Excessive accumulation of lactic acid can cause soreness and fatigue.
Slow walking can effectively reduce the accumulation of lactic acid, and multiple activities of the knee can allow rapid release of lactic acid. The reasons for fatigue are mostly striding on the ground and speeding up to walk. This destroys the rhythm of regularity. If you are walking for a long time, do not hurry.
The process of playing outdoors is a step-by-step process. If you are just participating in the outdoor trek, you must not rush
The above is the experience of the senior donkey. Whether it is to master the skills of the new donkey or the old donkey, learn to protect yourself in order to enjoy the outdoor trek better!
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