What do you use to protect your knees and hands when you climb on the ground?

You can buy knee pads, and sports gloves old as protection.

In the process of climbing, you should pay attention to protective measures to protect your knee joints and avoid joint injuries. In addition to knee injuries caused by acute external forces, knee pain due to chronic strain injuries is more common. For example, mountain climbing exercises put great pressure on the patella and femur, and repeated friction strain can easily cause synovial injury and fat pad congestion of the knee joint.

Especially when descending a mountain, the weight of the whole body is alternately added to one knee joint, and the pressure on the knee joint is several times that of normal standing, which is more likely to cause damage to the knee joint. Before and when climbing the mountain, you need to pay attention to the following points: 1. Choose suitable and comfortable sports shoes;

2. Wear knee braces to stably support the knee joint;

3. Do some warm-up exercises before climbing;

4. Try to choose a gentle slope to crawl;

5. Avoid the same frequency and fixed posture when walking;

6. The number of climbs should not be too frequent;

7. Usually do more lower limb muscle strength training. In addition to mountain climbing, we also need to pay attention to protecting our knee joints in our daily life. Among all the joints in the human body, knee strain and sports injuries rank first.

In the life of a person, the protection of the knee joint is also a continuous project before the age of the knee: the knee joint is in the development stage, and the growing pains of adolescence are more likely to occur near the knee joint.

30 years old: The knee joint is in "perfect condition" and can be said to function tirelessly. As long as the knee joint tissue is not damaged, it is basically not felt.

40 years old: The patellar cartilage has an early mild wear and tear, and there will be a fragile period, with short-term knee pain lasting for weeks to months, and some people may not even notice it. Patellar cartilage is a layer of 3 5 mm thick hyaline cartilage in the human knee joint, which can cushion the impact of knee movement.

However, because the patellar cartilage has no nerve distribution, the "warning signal" will only sound once during the fragile period before full-thickness wear, and strenuous exercise should be avoided during this period. It is also from this time that the use of the knee joint can no longer be arbitrary

After walking long distances, the inside of the knee is prone to soreness, which will be relieved by gently rubbing it with your hands. In the knee joint, the meniscus cushions vibrations and stabilizes them. The 60 percent body weight of the human body is supported by the medial knee joint, so the degeneration of the medial meniscus occurs relatively early.

Over the age of the year: The knee joint will feel significant pain, this is because the "lifespan" of the patellar cartilage has reached the end of its life, the cartilage is worn out in the whole thickness, and arthritis has developed. At this time, it is important to use the joints sparingly, reduce strenuous exercise, especially going up and down stairs and climbing mountains, and use crutches if necessary to reduce the pressure on the knee joint.

Climbing a mountain is very serious for the knees, so you should pay attention to the combination of work and rest of the body.

Don't get too tired and take more rest.

You can choose a different activity.

Warm up sufficiently, move your joints, don't rush to achieve results, and avoid striding up the stairs.

1. Reduce the weight as much as possible. Before you set off, it is normal to walk upright for more than 4 hours, even if you go to climb a hill. Under normal circumstances, the weight is more than 1 4 of the body weight, and the rhythm should be controlled from the perspective of protecting the knees when going down, even in special cases, the weight should not exceed 1 3 of the body weight.

2. Before starting to climb the mountain, you should make adequate preparations, including stretching, so that the joints, muscles, ligaments, etc. can be warmed up well. You can also rub the lower edge of the knee with the fingers of both hands to promote the secretion of lubricating fluid in the joints.

3. Use muscle efficiency stickers, put muscle performance stickers on the knees before climbing, which is very light and can also protect the knee joint well and avoid injury.

4. Before setting off, you should correctly assess your physical strength and outdoor ability, determine whether you can keep up with the speed or progress of your companions, and it is best not to overdraw your knees, and challenge new difficulties step by step.

5. Choose the right mountaineering shoes and shoes, it is recommended to choose sturdy high-top shoes, with a certain height of the upper to support the ankle, easy to control the posture, and will not make the inner or outer side exert too much force. And the shoes are better not to squeeze the feet. Also, keep in mind that soft ground, grass, gravel slopes, and snow are generally relatively knee-friendly, but be careful not to slip, and be sure to take care of the people walking underneath you when walking on gravel roads.

6. Or choose knee pads to protect knee joints. Knee braces can play a role in mildly compressing and supporting the knee joint and surrounding tissues, and can prevent knee swelling after long-distance walking. In addition, knee pads also have the effect of storing heat and keeping warm.

However, if there is no discomfort or injury to the knee, and it is not a long descent, it is recommended to use the knee brace with caution, because local compression and poor perspiration will affect the metabolism of the knee, which in turn will accelerate fatigue.

7. Rub the lower edge of your knees with the fingers of both hands before climbing to promote the protection of your knees.