Hiking is an incredible way to help in boosting your mood, spend some time outdoors, and challenge yourself mentally and physically.
Here are the ways to protect yourself from knee injuries:
Strength and flexibility
It is essential always to maintain your muscles engaged and stretched by being active daily and stretching regularly. Most injuries that people experience are caused by being inactive over long periods and jumping into strenuous activity suddenly. You are less likely to experience knee issues if you maintain strong leg muscles to aid in supporting the knee. Make sure to carry out the weighted exercises that work out your hamstrings, inner thighs, quadriceps, and calves. They will help in supporting your weight and minimize the stress placed on your knees while hiking. An easy way to work your legs out is by adding ankle weights to your regular leg exercises or while walking around the house.
Balance form and weight
Your knees and hips are more prone to injury since they bear the heaviness of the vast majority of your body. A force of 3-6 times your body weight is applied to your knee with each level step you take. So even, being overweight by 20 pounds, or carrying an additional 20 pounds on your backpack adds 60-120 pounds of extra weight on your knees. That’s the reason it’s so essential to maintain a healthy body weight, and minimize any unnecessary pack weight for the best knee health. If you are suffering from knee pain often during descents or are sore afterward, you may want to enhance your form or pack weight.
Wear the right shoes
Wearing the right shoes can have a lot of difference in the comfort your knees experience. Be certain that you are wearing well-cushioned shoes, so that when the heel strikes the ground, the shoe can retain the majority of the body weight, instead of the knee joint getting every last bit of it. Continuously wear shoes that fit well. Not wearing the right size can cause more harm to your feet than just walking around barefoot. Attempt gel inserts if you are searching for a snugger fit, or need more help for your curve. Simply be certain that your hiking shoes are tied firmly so they fit snugly around your feet, which will eventually minimize the effect of your toes against the front of your shoes.
Eat lubricating foods
Your diet plays an enormous part in keeping you healthy, and can likewise assist with keeping your knees in top shape. Omega-3-rich food sources, similar to salmon, pecans, or olive oil help in keeping your joints lubricated so that you will finally experience less friction, grinding, and pain.
Dealing with your knees during your daily routines and exercises will one day add up to a long period of care, guaranteeing that you can actively partake in the numerous brilliant adventures waiting for years will come.
To know more about orthopedic health, consult an orthopedic doctor in Guntur, Dr. Ravi Teja Yarlagadda at an orthopedic hospital