Climbing is a great way to get fit and healthy. But in the climbing process should pay attention to do a good job of protective measures, to protect their knee joints to avoid joint injuries. A. Why climbing is easy to hurt the knee In climbing sports, a lot of knee flexion is required, and in bending the knee, the knee joint to bear the weight of the whole body, increasing the burden on the knee. Although the body has the function of self-restoration, this function will degenerate with age. Once too much wear and tear between the cartilage, it may lead to severe cartilage damage and ligament aging, and various bone and joint diseases. Therefore, when climbing to pay attention to good protection measures to avoid injury to the knee, but also to moderate the number of climbing, especially the middle-aged and elderly people with knee pain or overweight adults. Second, what are the benefits of mountain climbing? Mountaineering is a double-edged sword, there are benefits and disadvantages to the knee, the key is to exercise when appropriate or whether it is suitable for this exercise. The process of climbing, especially the need to mobilize the muscles near the knee joint, which helps to strengthen the knee joint. From this point of view, the sport of mountain climbing for the knee, but also exercise, enhance the role. Third, how to protect the knee when climbing the mountain, as the saying goes, it is easy to go up and down the mountain is difficult, for the knee joint is true. In the downhill, the knee withstand more gravity, some data show that in the downhill, the knee cartilage surface between the pressure intensity of up to three times their own body weight, making the patella, meniscus, joint surface friction increased, so that the joint is damaged. Therefore, climbing (especially downhill) must do a good job of knee joint protection. 1, before climbing to warm up warm up before climbing is very important. Because warm-up exercises can help our body heat up, so that our muscles and ligaments in a state of readiness to exercise, increase the flexibility and flexibility of the body muscles, tendons and ligaments, reduce the chance of muscle strain, at the same time, warm-up exercises also help to maintain breathing stability, to avoid sudden changes in respiratory rate. 2, mountaineering to wear knee pads Knee pads can help us play a cushioning role in mountaineering sports, to reduce the damage to the knee joint, for the protection of the knee is very useful. Although there will be tightness in the legs when wearing knee pads, it is still best to wear knee pads. Because the knee pads are equivalent to a shock absorber, it can play a good cushioning role to reduce the damage to the knee, and the knee pads can also avoid the knee joint from getting cold. 3, mountaineering borrowing poles climbing poles in the process of mountaineering plays a big role, can help mountaineers borrow to use, in order to maintain the stability of walking. Mountaineering with the help of trekking poles can offset some of the pressure on the lower limbs, helping to reduce the wear and tear on the knee joints caused by body pressure in the process of mountaineering, mountaineers will not feel significant back pain after climbing. 4, mountaineering to wear climbing shoes The mountain road is rugged, wearing ordinary sports shoes or other casual shoes mountaineering prone to unnecessary injuries. When climbing, it is best to wear shoes specifically for climbing, because climbing shoes have a good grip, shock-absorbing cushioning effect, can protect the ankle, but also to prevent slipping and falling. 5, as far as possible to reduce the weight of the general situation, the weight of more than 1/4 weight, downhill from the point of view of protecting the knee control rhythm, even in special circumstances, the weight should try not to exceed the weight of 1/3. 6, control the pace of downhill downhill must not run, do not jump, the speed should be slow. Downhill rush on the knee is the most deadly, the correct way downhill is: the center of gravity back and slightly lower, the front foot stand well before moving the weight over, always have a foot support on the ground. 7, strengthen the strength of the leg muscles developed muscles can in some cases relieve the pressure on the knee, so that the knee damage is reduced to a minimum. Usually strengthen the quadriceps (front of the thigh) and cruciate ligament exercise, if you have the conditions to go to the gym then it is best, because there are coaches to guide, can avoid the wrong posture leading to injury.