Spring has arrived, and many choose hiking to enjoy nature, exercise, and seek blessings—all at once. Yet while hiking offers benefits, incorrect posture or excessive exertion may lead to lingering knee pain. How should we address this discomfort?Xu Wuhua, Director of Rehabilitation Medicine at Guangzhou Red Cross Hospital, offers advice:
First, many hold the misconception that coasting downhill using momentum is faster, unaware that descending poses the greatest risk to knees. When going downhill, people often concentrate all their body weight on the knee joints. While this conserves energy, it inflicts significant stress on the knees."Therefore, when descending, we should learn to walk lightly, ensuring the forefoot and outer leg make initial contact with the ground, while the heel only maintains balance."
Experts advise that during rest breaks while hiking, it's crucial to perform stretching exercises on sore areas to promote blood circulation. If soreness occurs, massage the affected areas to relax the body, accelerate blood flow, and alleviate discomfort.
For knee pain after hiking, apply heat to the affected area. Ensure the temperature is appropriate—neither too hot nor too cold. Heat therapy effectively alleviates knee strain caused by hiking, helps break down lactic acid buildup in the knees, and thereby relieves knee pain symptoms.