How to treat knee pain after climbing

In today's social life, more and more people like to travel. Some people will regard it as their dream and always be ready to go, working harder to realize their dreams. The most common tourist sport is mountain climbing. Some people feel a sense of accomplishment when climbing to the top of the mountain and like the feeling of conquest. Climbing is very tiring and easy to get injured, so we need to know how to prevent it. So how do we treat knee pain after climbing?

There are two places in the knee that are prone to pain. The first is joint pain caused by meniscus injury and degenerative diseases. Second, it is caused by a strain of the lateral collateral ligament.

For the first case, if the meniscus injury is caused by trauma or degenerative diseases, it is best to take an X-ray and let the doctor see whether the wear of your meniscus is serious. If it is serious, it is best to give up mountain climbing. If the wear and tear is not serious, you can still continue climbing, but you should also pay attention to your exercise method.

For the second situation, generally speaking, when you use the method of going down the stairs with the forefoot touching the ground first, the effect is very significant. When the forefoot touches the ground first, the muscles around the knee joint will tighten to prevent the lateral collateral ligament from being strained due to joint dislocation in the process of going down the mountain. The tense muscles are equivalent to wearing a knee pad for the knee, which makes it less likely for the joint to be dislocated and the lateral collateral ligament to be strained in the process of going down the stairs.

How can you easily determine which type of joint pain you have?

In fact, it is very simple. Sit on a chair, support your knees with your hands, and move your calves back and forth. At this time, the hands supporting your knees will feel whether the rotation in the knee joint cavity is smooth, and listen for any abnormal sounds. If it feels smooth and there are no abnormal sounds, it means that your joints are basically intact. The pain when going down the mountain belongs to the second situation. Otherwise, it belongs to the first case.

How to prevent knee pain after hiking?

Don't use your knees, use your muscles. Not using the knees means not allowing gravity to be completely dissipated instantly at the knee joint, nor relying entirely on the bones of the knee joint for rigid braking. Instead, the thigh and calf muscles are used to disperse gravity and brake.

Distribute the strength evenly among the leg muscles, use the muscles to control the speed of descent, starting, and braking, consciously use the muscles to support the body weight, and use the mind to strongly focus on muscle movement to greatly reduce the gravity that the knee joint is impacted with.

The specific method is: when walking, especially when going downhill, do not straighten your legs completely, but leave a little bend, so that your legs are like a spring. When walking, you should be flexible and light, and the outside and forefoot of the foot should touch the ground (professionally trained athletes know this). The heel only serves to stabilize balance and control direction.

This requires good leg muscles. Generally speaking, people who suffer knee injuries from walking too much in the mountains mostly have underdeveloped leg muscles and lack strength. It is not difficult to strengthen leg muscles. First, you can do moderate equipment training. Second, you can strengthen them through squats, high leg raises and other training.

Of course, every time you climb a mountain, pay attention to changing your habits, walking flexibly, and letting your body follow the flexion and extension of your legs, which will gradually make your leg muscles stronger. Use more muscles and less joint collisions. This is not only applicable to the legs, but also to the waist, shoulders, elbows and other parts.

After reading the above introduction on how to treat knee pain after climbing, I think everyone should have some understanding. There are many treatments for knee pain after climbing. We must correctly understand and master the relevant knowledge in this regard, identify the cause and take timely measures to prevent and treat it. We should pay attention to our health when climbing and not force ourselves.