Since the weather has warmed up, should I go hiking? ... If you have 'these symptoms,' avoid mountain climbing.

After a long hot spell, cool breezes blow in the mornings and evenings. As September arrives, many people are starting mountain hikes that they had postponed due to the weather. Hiking with fresh air clears the mind, but since it is also highly effective exercise, the risk of injury is significant. Here are some safety precautions to remember for a safe and enjoyable hike.

 

◇If you have knee problems, avoid it; stretching is essential

Hiking is an exercise that requires strength, flexibility, and balance, and it also carries a high risk of injury. In particular, the load on the knees increases when descending the mountain. When going down, the speed naturally accelerates more than when climbing, which also provides a significant stimulus to the knees. The steeper the slope, the greater the burden. If you have knee pain or osteoarthritis, you should avoid mountain hiking altogether. Even if you do not have arthritis, if you feel pain during hiking, you should take a break immediately.

 

Stretching before and after hiking is essential. Before ascending the mountain, you should do warm-up exercises to prevent injuries. Fully loosen your muscles and joints before starting the hike. When climbing, ensure your entire foot touches the ground completely to maintain stability. When descending, lightly contact the ground with the soles of your feet, providing rebound to absorb shock. Walking with a large stride can cause pain on the outside of the knees, known as iliotibial band syndrome. Therefore, you should take smaller, slower steps than when walking on flat ground. Keep your gaze focused ahead of your footsteps and maintain full-body balance while walking. After descending, overused muscles may stiffen, leading to delayed-onset muscle soreness. You should perform cool-down exercises such as calisthenics and stretching. Massaging the thighs and calves to loosen tense muscles is also beneficial. If your knees swell or pain persists after hiking, seek medical attention immediately.

 

 

◇Using hiking equipment effectively enhances exercise benefits

Using equipment that suits you can double the benefits and enjoyment of hiking. First, you need to wear hiking boots that cover the tops of your feet and securely fix your ankles. When choosing hiking boots, consider hiking socks with thicker soles than regular socks and select the appropriate size. It is recommended to choose a size that allows about one little finger's width of extra space compared to your usual sneakers. Additionally, there is a risk of falling during the hike. Therefore, you should select shoes with good grip to prevent slipping.

 

Hiking poles help distribute the load concentrated on the knees. Using hiking poles reduces the impact transmitted to the body by about 20% when the feet touch the ground. During descent, poles assist with balance and prevent slipping. The length of the poles should be adjusted so that when you hold them, your elbows form a right angle. On downhill sections, adjust the poles to be slightly longer. On flat ground, walk while planting the poles 20-30cm behind the back foot. When climbing a mountain, plant both poles at the same height above and then lift your legs. This helps protect the knee joints.

 

When hiking, the weight of the bag should not exceed 10% of your body weight. Generally, for every 1kg increase in body load, the stress on joints increases by 4 to 5kg. To protect your lower back muscles and ligaments, avoid carrying a bag that is too heavy. It is advisable to pack water or snacks rich in moisture inside the bag. When climbing a mountain, you will sweat a lot, and excessive loss of water and sodium from your body can cause sudden fatigue and dizziness. Therefore, it is important to carry enough water and salt for emergency situations. Using moisture-rich snacks like cucumbers and pears to reduce the weight of your bag is also a good idea.

 

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I go to the backyard hill in my neighborhood to become a morning person.

I am going. I always stretch before climbing the mountain.

I am eating water and cucumbers to stay hydrated.

Proper way to use sticks correctly when climbing up and down mountains

I don't know, I did it roughly, but they also teach me how to use the stick.

There is an article.

You will probably go hiking a lot to see the autumn foliage.

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