Numerous rock climbers suffer from knee problems. If you have bad knees, what should you do when climbing a mountain? You should look for zig-zagging paths that allow you to take many small, short steps instead of long strides and jumps. In addition, since most knee pain and strains occur when you go down mountains, keep your hips and knees slightly bent when you step down and avoid locking those joints. Make sure you do not throw your weight onto your landing leg. To keep your calves ready for climbing read this article to know more about the calves exercises!
However, you can minimize your misery even before you start climbing. As part of this, you need to prepare adequately for your climb, complete strengthening exercises, equip yourself with the right gear, and do not ignore your recovery afterward.
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Walking Techniques For Ascending And Descending A Mountain
As you ascend a mountain, try not to exhaust your muscles. Muscles in the front and back of your thigh absorb shock and reduce stress on your knee joints. If your muscles are screaming for relief, it won’t be easy to keep your hips and knees bent. Taking short, small steps conserves strength and minimizes strain on those muscles (compare how much faster you get winded when climbing a flight of stairs when you take two rather than one step at a time). Look for long, zig-zag paths that allow you to take many small, short steps.
Keep these techniques in mind when going down a mountain:
- Your center of gravity should be over your legs. Avoid leaning forward or back.
- When landing, bend your hips and knees to minimize impact on your body. The landing leg typically bears the weight of the body, while the knees are locked. On the thighs, it may feel easier than on the knees. Watch a physiotherapist explain how to walk downhill with proper posture to reduce knee pain.
- Make sure you are standing on the back foot. Land without putting all of your weight on one foot. When you move your front foot forward, keep your weight on your back foot. Put your weight on your front foot after it touches the ground.
- To avoid slipping on dirt trails, land on the ball of your feet or the full soles of your feet. In mountains with soft snow or volcanic gravel, landing with your heels first helps drive your feet into the ground for an easier descent. You will actually cause more damage to your knees if you land on your feet on hard ground.
- Change your landing leg.
- Taking small, short steps is a good idea. By doing so, you minimize the strain on your muscles and impact on your joints. Additionally, it helps you keep your center of gravity over your legs and maintain your balance.
- You should not walk sideways. On a steep trail, you might have to walk sideways to avoid falling. Some people have even walked backward for some strange reason. As a result, you are more likely to sustain an injury since your muscles weren’t built to support such awkward and “unnatural” movements.
Taking Care Of Your Knees Before Climbing A Mountain
When choosing a route, choose one that descends most at the end rather than the beginning. You would descend with a lighter load since you would have consumed most of your food and water.
Pack light: Research has shown that walking on a level surface has a much greater impact on your knees than traveling downhill. You add 3-4 pounds of stress to your knees for every pound in your backpack.
Pack Right: To keep your center of gravity as close as possible to your body, pack heavy items to your waist level. Make sure the weight is evenly distributed on both sides of your backpack.
Strengthen your lower body muscles: You can protect your knees by strengthening the muscles around your knees, such as calves, hamstrings, quadriceps, and even your butt even try out these 10 exercises you can do at home:
- Leg raises straight
- One leg should be bent as you lie on your back. Then lower your foot about three seconds later, while keeping your other leg straight. Repeat on the other leg. Ten repetitions.
- Demonstration of the exercise can be found here.
- Straight leg raise with the pronation
- The same as number 1, but on your stomach. Legs should be straightened, and your knees should be flexed as high as is comfortable. Repeat on the other leg. Ten repetitions.
- Demonstration of the exercise can be seen here.
- Leg raises on the side
- Place your bottom arm in a comfortable position and turn your head to the side. Put your top hand on your hip. Support your bottom leg by bending it. Lift your top leg to 45 degrees and hold for three seconds before lowering it. Each leg should be repeated five times.
- Demonstration of the exercise can be found here.
- Clam
- Stay on your side and prop your head up with your bottom arm in a comfortable position. Put your top hand on your hip. Put your hips at 45 degrees and your knees at 90 degrees, resting one leg on top of the other. Lift your top leg while keeping your toes together, and lower your knees approximately 5 inches apart. To increase the challenge, wrap a resistance band around your knees. Each leg should be repeated five times.
- Demonstration of the exercise can be found here.
- Bridges
- As you lie on your back with your knees bent, your feet should be about hip-width apart. Keep your back straight as you push your pelvis towards the sky using your feet and glutes. Then lower after 3 seconds. Ten repetitions.
- Demonstration of the exercise can be seen here.
- Lunges
- Keep your feet hip-width apart and both feet on the floor. Put one foot forward until the front knee reaches 90 degrees and the back knee is almost on the ground. Then return to standing after three seconds. Reverse the process. Ten repetitions.
- Demonstration of the exercise can be found here.
- Squats
- Place both feet about hip-width apart on the floor. If you’re sitting on a chair, lower your knees as you keep your back straight. You should lower your knees so they are at a 90-degree angle, hold for 3 seconds, and then stand back up. To increase the challenge, move on one foot.g. Ten repetitions.
- Demonstration of the exercise can be found here.
- Step up
- Make sure you have a step or a low stool available. Lift one foot and touch the step with your other, then lower it back down to touch the ground. Use a high step or To increase the challenge, use a high step or stool.
- You can watch the exercise demonstration here.
- Hamstring curl
- Keep your feet hip-width apart and both feet on the floor. Try to bring one heel as close as possible to your butt. Then lower after 3 seconds. Reverse the process. Ten repetitions.
- You can watch the exercise demo here.
- Heel raise
- Place both feet about hip-width apart on the floor. Bring your heels up to your toes, then lower them slowly. To increase the challenge, move on one foot. Ten repetitions.
- Demonstration of the exercise is here.
This sequence should be repeated three times.
Wear a knee brace to increase your knee’s support.
Use trekking poles to spread your load across your arms and shoulders.
To help absorb the impact of each landing, get a pair of well-cushioned shoes.
You should trim your toenails. You don’t need to stub your toenails into the front of your shoes when descending!
Preparation of painkillers (pills, ointments, gels). It is possible that creams and gels will work faster, but you should conduct a patch test first.
For knee pain, you may want to consult a physiotherapist or consider taking glucosamine, which can delay the breakdown of cartilage and repair damaged cartilage.
Other Ways to Reduce Knee Stress During Climbing
Stretch these muscles and joints every day before and after climbing:
- Knees
- The calves
- Quadriceps (front of thighs)
- Hamstrings (back of thighs)
- The butt (glues)
Take frequent breaks and go slowly.
You should reduce your descent load. Try to finish any food or water you have left or give them to fellow climbers if you are in need. Wherever you can, dump your excess water!
You might find that going a little faster is less strenuous on your muscles if the path on your descent tends to be free of tripping hazards and you are confident in your footholds. If you’re skiing easy slopes, let momentum take you forward rather than fighting gravity.
An Aching Knee and Muscle Recovery After Climbing
Take a relaxing soak in the tub. Sore muscles and stiff joints can be relaxed with hot water.
Get Hydrated. Water helps your body rid itself of waste products, including some associated with increased soreness.
Exercise lightly. Movement will improve blood circulation throughout the body, which will carry nutrients and oxygen to help speed up the healing process. Exercise can be as simple as some light yoga (focusing on stretching) or even a walk around the neighborhood.
Seek medical advice. Visit your doctor or physiotherapist if your pain persists for more than a week.
Frequently Asked Questions (FAQs):
Is climbing badly for the knees?
When we travel through mountains and climb up and down rough and uneven terrain, our knees can suffer. In the mountains, knee pain can be debilitating, so the best way to avoid it is to prevent it from happening.
How to stop my knee from hurting while hiking downhill?
When hiking downhill, keep your torso over your hips and knees, and keep your feet flat on the ground. Leaning forward to improve stability can also help. Regardless, keep your knees slightly bent with every step. This will help in preventing the pain while hiking downhill.
What are the best exercises for knees?
The best exercises for knees are given in this video. So have a look at this video.
