Autumn is a great season, neither the poisonous sun of summer, nor the cold of winter, there is only warm and cool, is a good time to climb the mountain, strengthen your body and health. However, in the process of climbing mountains should pay attention to good protective measures to protect their knees to avoid joint injuries. Why is climbing easy to hurt the knee? In mountaineering, a lot of knee bending is needed, and when bending the knee, the knee joint has to bear the weight of the whole body, aggravating the burden on the knee. Although the human body has the function of self-recovery, this function will deteriorate with age. Once there is too much wear and tear between the cartilages, it may lead to serious cartilage damage and ligament aging, and various bone and joint diseases. Therefore, it is important to take care of the protection measures when hiking so as not to hurt your knees, and to moderate the number of hiking trips, especially for middle-aged and elderly people with knee pain or overweight adults. What are the benefits of hiking? Mountaineering is a double-edged sword, there are benefits and disadvantages to the knee joint, the key is to exercise properly or whether it is suitable for this exercise. Hiking is particularly good for mobilizing the muscles around the knee joint, which helps to strengthen the knee joint. From this point of view, the sport of mountaineering has another exercise and strengthening effect on the knees. How to protect your knees when hiking? As the saying goes, going uphill is easy and going downhill is hard, and it is true for the knee joints. When going downhill, the knee undergoes more gravity, and some data show that when going downhill, the intensity of pressure between the cartilage surfaces of the knee is as high as more than three times its own body weight, which makes the patella, meniscus, and friction of the articular surfaces intensify, so that the joints are damaged. Therefore, mountaineering (especially downhill) must do a good job of knee joint protection. 1, warm up before hiking It is important to warm up before hiking. Because warm-up exercises can help our body heat, so that our muscles and ligaments are in a state of preparation for the movement, increase the flexibility of the body muscles, tendons and ligaments and other flexibility, reduce the chances 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 buffer role in mountaineering, reduce the injury to the knee joints, for the protection of the knee role is great. 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, can play a good buffer role, reduce the damage to the knee, and the knee pads can also avoid knee joints cold. 3, hiking with hiking poles Hiking poles play a big role in the process of hiking, can help hikers to borrow the use of force, in order to maintain the stability of walking. Hiking with the help of trekking poles can offset some of the pressure on the lower limbs, helping to reduce the wear and tear of the knee joints caused by the pressure of the body in the process of hiking, and mountaineers will not feel obvious back pain after hiking. 4, mountaineering to wear mountaineering shoes mountain rugged, wearing ordinary sports shoes or other casual shoes mountaineering easy to occur unnecessary injuries. It is best to wear shoes specifically for mountaineering, because mountaineering shoes have a good grip, shock absorption buffer effect, can protect the ankle, but also to prevent slipping and falling. 5, as far as possible to reduce the weight In general, weight more than 1/4 of the weight of the weight, downhill from the point of view of the protection of the knee to control the rhythm, even if it is a special case, weight also try not to exceed 1/3 of the body weight. 6, to control the rhythm of the mountain downhill, do not run, do not jump, the speed should be slow. Downhill rush on the knee is the most deadly, the correct way downhill is: center of gravity behind and slightly lower, the front foot to stand before moving the center of gravity over, always have a foot support on the ground. 7, strengthen the strength of the leg muscles developed muscles can be in some cases to relieve the pressure on the knee, so that the damage to the knee to minimize. Usually strengthen the quadriceps (front of the thigh) and cruciate ligament exercise, if you have the conditions to go to the gym, it is best, because there are coaches to guide, can avoid the wrong posture leads to injury.