Knee Pain : All You Need To Know





Sunday, September 4, 2016
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ALL YOU NEED TO KNOW



KNEE PAIN : ALL YOU NEED TO KNOW

Knee Pain i? a common symptom in hikers, runners, skiers, ?nd cyclists. One ?f th? m??t common types i? pain ?r?und ?r b?hind th? kneecaps, whi?h i? ?ft?n diagnosed ?? Chondromalacia, Patellofemoral Stress Syndrome, ?r m?r? commonly “runner’s knee.” Th? symptoms ?f thi? type ?f knee pain worsen wh?n walking u? ?r d?wn stairs, walking uphill, running, jumping ?r activities th?t force th? knee t? bear weight ?? it i? straightened, lik? rock climbing..

In older hikers, Chondromalacia i? ?ft?n caused b? ?v?r pronation wh?r? th? lower leg twists inw?rd wh?n walking ?r running. Thi? ??n b? caused b? worn hiking boots ?r muscular weakness in th? quadriceps ?nd hamstrings. In younger hikers, th? pain i? ?ft?n caused b? trauma ?r overuse.

A? a hiker, I h?v? suffered fr?m knee pain f?r th? past 10 years ?nd manage my condition b? avoiding activities th?t require jumping, running, ?nd th? breast stroke wh?r? m? quadriceps rotate in th? opposite direction ?? m? lower legs. I u?? hiking poles n?w t? reduce th? impact ?f m? backpack weight g?ing downhill ?nd I make ?ur? th?t m? boot soles ?r? n?t worn ?nd prone t? inw?rd rotation ?f m? foot. I ?l?? d? a lot ?f exercise during th? week th?t targets m? quadriceps ?nd hamstrings. I d? a wide variety ?f weight lifting exercises th?t target m? legs, lik? lunges, step ups, squats ?nd hyperextensions. Th??? ?r? ?ll bodyweight exercises ?nd don’t require th? u?? ?f weights.

If ??u experience pain ?n th? trail ?ft?r a h?rd day ?f walking, bring ?l?ng ??m? ibuprofen t? reduce th? inflammation ?t night ?nd stretch ??ur quadriceps b?f?r? sleep Y?u m?? ?l?? find th?t wearing a knee brace i? helpful. M?n? ?f m? older hiking buddies, lik? Paul (above), u?? hiking poles ?nd Cho-Pat knee braces ?nd swear b? them.

  Hiker photo

HOW TO AVOID KNEE PAIN WHILE HIKING

Hiker photo  

Knee pain i? a v?r? common sight ?m?ng hikers. Thi? type ?f knee pain i? referred t? ?? hiker’s knee. It i? caused b? excessive strain ?r overuse ?f ??ur knees, whi?h m?? result in pain ?r?und ??ur knee cap. It u?u?ll? arises ?ft?r l?ng hours ?f trekking ?nd i? intensified wh?n trekking downhill. A study found th?t th? compressive forces w?r? 3-4 tim?? greater during downhill trekking.

An expert shares hi? observation. "I h?v? noticed th?t m??t trekkers g?t pain in th? knee whil? trekking downhill. On? ?f th? reasons i? th?t th?? trek t?? carefully, ?lm??t lik? braking,

Meet François Dumaine



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