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As a bitch knee haver who's struggled for years, here's what I try to do to help them, and it has even though I have not yet solidly fixed my problems because it turned out I had a lot: - Strengthen your quads and glutes. Do lots of squats. Make sure you have proper alignment, feet planted hip width apart and knees stay centered over those feet. Building up the muscles that support the knee will help a lot. - Are you pigeon toed or have flat feet? Be sure your stance is aligned right or you could find your joints are rubbing under pressure from misalignment, especially under high stress such as walking down steep slopes. Find exercises that help correct those problems if you have them. Physio can help if you have a bad case and aren't sure how to fix it. I had both of these problems, and I'm still working to build the muscles up properly to fix them. - Poles help tremendously, especially on the downhill where muscles fatigued by the climb up no longer have the strength to keep your knees aligned properly. Distribute some of that weight elsewhere. Every time I forget to bring my poles I've regretted it. They make a world of difference for me. - "Hiker's switchbacks" as mentioned can ease the stress on the knees while also making it easier on your muscles on the climb so they aren't as fatigued for the trek down. I've done them when I've started to feel pain or pressure and it cut the symptoms back a fair bit. - I have a foam roller that I use on my quads, calves, and hips frequently to massage the muscles which really helps, because if your muscles are stiff they can pull on your joints and make things worse. - Stretches rule. Do them lots. All the time. Stretch the gently caress out of yourself.
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Jul 15, 2016 04:19
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| # ¿ May 6, 2024 07:28 |
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