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Spring is approaching, and going hiking with family and friends can relax and increase the relationship, but if you want to take the opportunity to exercise, you may lose out. Hiking is one of the sports that is not recommended, especially people with arthritis should be more cautious.
Climbing easy to hurt knees, aerobic is healthier
Studies have shown that the pressure on the knee joint when hiking is more than 3 times higher than that of fast walking, which is 1.6 times the body weight, and the pressure on the patella when squatting may be as much as 8 times the body weight. When going down the mountain, in addition to your own weight, you also have to bear the force of the down shoot. Such an impact will increase the wear of the knee joint and will cause serious damage to the knee joint in the long run.
Especially for middle-aged and elderly people with knee joint disease, excessive climbing and going up and down will cause excessive wear of the cartilage of the knee joint, which can easily induce bone diseases such as arthritis. In fact, light aerobic exercises such as walking, swimming, and biking are good exercise methods. In cold weather, you can choose indoor exercises, such as doing leg-raising exercises in bed or doing some stretching exercises in sections and gradually.
Who else is at high risk of joint degeneration?
Middle-aged and elderly (over 50 years old): The articular cartilage has been worn out for many years, joint inflammation and pain will appear repeatedly, and the elderly have poor balance, which can easily fall and cause injuries. Athletes: especially for long-term jogs and emergency stops Athletes who perform actions such as basketball, volleyball, badminton, etc. (for example, basketball, volleyball, badminton players, etc.) People who often take stairs, walk for a long time or stand due to work: The knee joint is the most important weight-bearing joint when standing, and the stairs When walking on a slope, the pressure on the knee joint is three times that of when walking on a flat road
People who often carry heavy objects or perform labor and repetitive tasks: the joints will be overworked and stressed for a long time: the weight gain will put more pressure on the knee joints, and accelerate the wear and tear of the joints. People who have been injured: the affected area is more difficult to complete Rehabilitation, old patients may have repeated inflammation and pain