It is important to take precautions during climbing to protect your knee joint and avoid joint injuries. In addition to knee injuries caused by acute external forces, knee pain due to chronic strain is more common. For example, climbing is stressful to the patella and femur, and repeated friction strain can easily cause synovial damage and fat pad congestion in the knee joint. Especially when going downhill, 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 climbing and when climbing, you need to pay attention to the following points: 1, choose comfortable sports shoes; 2, wear knee pads to stabilize and support the knee joint; 3, do some warm-up exercises before climbing; 4, try to choose a gentle slope climbing; 5, avoid the same frequency and fixed posture when stepping; 6, the number of climbing should not be too frequent; 7, usually do more lower limb muscle strength training. In addition to climbing, we also need to pay attention to protect the knee joint in daily life. Of all the joints in the human body, knee strain and sports injury incidence are ranked first. Protecting the knee joint is a continuous project throughout a person’s life. 1.Before the age of 15: The knee joint is in the developmental stage, and most of the growing pains in adolescence occur near the knee joint. 2. From 15 to 30 years old: The knee joint is in a “perfect state” and works tirelessly. As long as the knee joint tissue is not damaged, it is basically not felt. 3, 30 ~ 40 years old: patellofemoral cartilage has produced early mild wear and tear, there will be a vulnerable period, short-term knee pain, lasting a few weeks to a few months, some people will not even notice. Patellofemoral cartilage is a 3-5 mm thick layer of hyaline cartilage in the human knee joint that cushions the knee joint from the impact of movement. However, because the patellar cartilage has no nerve distribution, it will only sound an “early warning signal” once during the vulnerable period before the full layer wears out, and strenuous exercise should be avoided during this period. From this time on, the use of the knee joint can no longer be arbitrary. 4. 40-50 years old: After walking long distances, the inside of the knee joint tends to become sore and painful, which is relieved by rubbing it with your hands. In the knee joint, the role of the meniscus is to cushion vibration and maintain stability. Since 60% of the body weight is supported by the medial side of the knee joint, degeneration of the medial meniscus occurs earlier. Because of the nerve distribution in the meniscus, people can feel soreness and pain during the degeneration process. The arrival of this phenomenon reminds people that it is time to start taking care of their joints. 5, 50 years old and above: the knee joint will feel obvious pain, this is because the “life” of the patellar cartilage has reached, the cartilage full layer wear, arthritis has been produced. This is the time to conserve the use of the joint, reduce strenuous exercise, especially stairs and climbing, and use crutches if necessary to reduce the pressure on the knee joint.