In recent years, many people have gone abroad to take the Spanish dynasty path for their dreams, and some have challenged all the mountains in the country. How can they maintain their knees in advance before going long? Huang Peirong, the attending physician of the Rehabilitation Department of Jinmen Hospital of the Ministry of Health and Welfare, said that if you don’t have the habit of exercise at ordinary times and suddenly walk for a long time, it can easily cause physical inappropriateness and may also cause damage to the waist, knee, ankle, and foot, such as plantar fasciitis, prolonged muscle pain, muscle strain, or worsening the original knee joint degeneration problem.
Huang Peirong said that our double feet are under a lot of pressure on weekdays. Therefore, when planning a long trip, you must first understand your physical fitness status, and do not challenge yourself too much. Arrange appropriate rest time during the trip to ensure that the burden on the waist and legs is appropriate, and also allow the body to recover for a while.
She suggested that when walking for a long time, you should avoid carrying too much luggage, and you can disperse your luggage in different backpacks to reduce the pressure on the waist, shoulders, and lower limbs. In addition, pay attention to your body's signals at any time. If you feel tired, pain or discomfort, you should take a break and adjust your itinerary immediately.
Resting time during travel, simple stretching can help reduce muscle aches.Simple stretching movements during rest during the trip helps reduce muscle pain, such as:
1. Stretch the front muscle group of the thigh: hold the wall with one hand to maintain balance, lift one foot back, grab the foot with your hands and press it gently towards the hip, straighten the upper body without placing your waist, feel the front of the thigh, stay for 15 to 30 seconds, and perform alternately between the two foot.
2. Stretch the back muscles of the calf (lung-step): Hold the wall with both hands, straighten the waist and back, and the front knees of the front foot do not bend beyond the tip of the foot. Place the stretched foot back, step on the ground, and the back foot tip is directly in front of the body, and the knees are not tied. Feel the stretching of the back side of the calf, stay for 15 to 30 seconds, and perform alternately on both feet.
3. Sitting hip stretch: Bend the knees on the side of the pain and place them on the opposite leg, retract the core, straighten the waist and back, bend the body forward until the hip stretches tightly, stay for 15 to 30 seconds, and perform alternately between the two feet.
4. Back stretch: Facing the wall, push the wall with your hand, and after taking a step back, open your feet about twice the shoulder width, and your ankle is about 15 degrees outward. While pushing your hips back and up, press your back down until your elbows are straightened. After staying for 3 breaths, slowly recover and last for 30 seconds.
What is the best way to do in pre-trip exercise training? Huang Peirong suggested that aerobic training, resistance training (core and lower limb muscle groups) and softness are quite good. Aerobic training can be done like swimming, riding, walking, jogging, etc. Those who are not usually active can gradually increase their daily walking time and distance, and adjust the movement method from point to point, such as changing to climbing a staircase, walking or riding to and from get off work on their own to increase daily activities.
If older adults have problems with pain, they can first consider using water exercise or stepping on a fixed footwork as an option for aerobic training. Both are low-impact sports, which can reduce the burden on the choke, and can also strengthen the muscle mass and improve cardiopulmonary endurance. For weak people with poor physical strength, the training time can be accumulated multiple times in 10 minutes each time.
Resistance training can focus on the front and back side muscle groups, hip muscle groups and core muscle groups. Common exercises such as: straight knee lifting, sitting knee lifting, standing up and sitting (simple version squat), squat, lunge squat, clam squat, open clam glutes training, bridge, dead claw squat, and McGill three core exercises (McGill big 3 exercise).
And softness training helps increase the activity of the association and reduces the tightness of the muscles, and can be performed together in daily exercise projects. Sports need to adjust the training intensity and frequency based on your physical condition and ability, and then gradually increase it to reduce the risk of injury. It is recommended to consult a doctor.
Trekking poles can reduce the burden on the lower limbs and protect the knees and improve the stability of the joints.Huang Peirong said that wearing a walking stick and using a knee protection will help during long trips. The walking stick can provide additional support, especially when walking on uneven terrain or long-term walking, it can disperse the body's weight and reduce the burden on the lower limbs.
Knee protection helps to stabilize the knee, which reduces pain by limiting the activity and stress of the knee. The simple knee protection type is a fully covered design without holes, which can keep warm and increase the blood circulation of the knee. The body is not large. However, the stability of this type is relatively low and is suitable for people with mild knee pain. Some knees will add metal strips or fixing straps on both sides to increase stability, but it is more obvious when worn.
The shoe body and heel should have enough support, the shoe wall can absorb shock, and the sole should be anti-slip.Huang Peirong reminds that when choosing shoes, you can consider several aspects, including choosing the correct size of shoes and having enough space for toe activities. It is recommended to buy shoes in the afternoon or evening, because the foot will be slightly irritated at this time. Try to take a few steps while wearing them, feel the comfort and stability of the shoes, and ensure that there is no sense of pressure, friction or inappropriateness.
In addition, you can choose the upper material with good air permeability and softness to help keep the feet dry and comfortable; the shoe body and heel should have foot support to increase the stability of the foot when it lands; the shoe wall should have arch support and have good shock absorption function; the soles are anti-slip to ensure stability when walking on various grounds.
Each person's foot characteristics and needs are different. When choosing shoes, you can make judgments based on your personal circumstances.
Responsible editor: Gu Zihuan