Are you still traveling like a special forces soldier this National Day? Beware of these wrong ways of resting that may hurt your knees!

National Day Holiday

Many people choose to travel

Some people choose to climb mountains, ride bicycles, play cards

Be careful! These seemingly relaxing rest methods

It might tire your knees.

Why in autumn?

Are your knees starting to feel painful and stiff ?

Let’s take a look↓

You thought you were taking a break?

Be careful not to tire your knees!

1

Special Forces Tourism

The National Day holiday is quite long, and many people will choose to travel. They walk all day, and the number of steps can even exceed 30,000! However, continuous excessive walking will repeatedly wear the meniscus and hurt the knee joint. And for people who don’t have any exercise habits and sit for a long time every day , the leg muscle strength is usually insufficient. Suddenly walking for a long time can easily cause knee joint instability, resulting in knee injury .

Health Tips✅:

When traveling, try to wear comfortable and well-fitting sports shoes;

If necessary, you can wear knee and ankle braces to reduce the probability of plantar fascia injury and knee joint wear;

Even when traveling, it is best not to walk more than 10,000 steps a day. If you experience knee pain or recurring pain in the soles of your feet during travel, you should seek medical attention immediately.

Pay attention to rest after walking for a long time. After returning to your residence, pay attention to relaxing your legs and feet, such as soaking your feet in hot water, applying hot compresses to your knee joints, raising your legs, and patting and massaging your legs and feet.

2

Being sedentary

During the National Day holiday, playing cards with friends or playing a few games in front of the computer may seem relaxing, but your knee joints are under high pressure for a long time, which accelerates the wear of cartilage and weakens the thigh muscles, shortening the "lifespan" of the knees.

Health Tips✅:

Get up every 30 to 40 minutes to drink some water, stretch, and move your body.

3

climb mountains

When climbing a hill, your knees bear about 3 times your body weight;

When going downhill, in addition to your body weight, your knees have to bear the impact of landing, which increases wear and tear on your knees.

Health Tips✅:

It is okay to climb a mountain occasionally during the holidays, but don't try to climb a very high mountain right away, or insist on climbing even when you feel very tired. Don't climb mountains every day in a row. Once a month is enough.

Key points for climbing mountains and stairs without hurting your knees:

Do warm-up exercises before hiking;

When going uphill, the center of gravity is slightly forward, and when going downhill, the center of gravity is slightly backward;

Hold onto the handrail for support or use a trekking pole.

Notice:

Middle-aged and elderly people who are obese or have bad knee joints should be cautious when climbing mountains. If they feel discomfort in their knees while climbing, they should not persist.

4

Cycling

During the National Day holiday, many people will choose to go cycling outdoors. Relatively speaking, it is a sport that is friendly to the knees. When riding, the body's weight is mainly pressed on the seat, so the force on the knees is relatively small, and it also helps to strengthen the muscles around the knee joints.

However, if you ride too hard or adopt some incorrect riding postures, it may also pose certain health risks to your knees.

Health Tips✅:

Adjust the bicycle seat to a height where the knee joint is slightly bent about 170 degrees when the pedal is at the lowest position;

Keep your chest and head up, and keep your knees and toes facing forward while riding;

Keep riding at a constant speed and do not increase the speed suddenly;

Use your thighs to push the pedal with the front 1/3 of your feet. No matter what kind of exercise you do, if your knee pain lasts for more than two hours after you finish exercising, it means you have over-exercised and need to reduce the amount of exercise.

Knee pads should do these 3 things

1

Weight control

Losing weight can greatly reduce the burden on weight-bearing joints and reduce wear and tear on the knee joints.

2

Balanced nutrition, pay attention to calcium intake

It is recommended to have a balanced and nutritious daily diet. Generally speaking, for healthy adults, sufficient calcium can be obtained from foods such as milk, green leafy vegetables, fish, and soy products.

Notice:

Menopausal women, people with osteoporosis and elderly people with poor absorption ability are advised to take calcium tablets under the guidance of a doctor.

3

Standardized Movement

For healthy adults, a better exercise program for joints is to warm up for 10 minutes before exercise and do 30 minutes of moderate-intensity physical exercise every day, no less than 5 days a week.

suggestion:

Different age groups should be matched with different exercise intensities. For example, the elderly can reduce the intensity of exercise appropriately and choose low-intensity exercises such as Ba Duan Jin, walking, and Tai Chi to avoid sports injuries.

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