In my medical career, I have met many patients who love to climb mountains. Whenever the holiday comes, they are full of passion to throw themselves into the embrace of nature, but when they return, they often bring some uninvited "souvenirs" - joint pain. For example, one time, a patient in his forties came to my clinic with pain written all over his face. He is a veteran mountaineer, but suffered severe knee pain after his recent conquest of the mountain. The patient had never experienced such a problem before, and his pain kept him awake at night and even made it difficult to walk.
We performed a series of examinations and found that his pain was mainly due to overuse of the knee joint and lack of proper precautions. In the process, I realized that many mountaineers like him may have overlooked the importance of joint protection, which made me think about how to more effectively convey the knowledge of preventing and treating joint pain.
Why climbing a mountain is easy to cause joint pain
First of all, we need to understand the effect of climbing a mountain on the joints. When climbing a mountain, especially when going downhill, the joints are subjected to more force than usual. In the case of the knee joint, for example, the knee joint can be subjected to 3 to 4 times the force of body weight when going downhill. This repetitive and intense pressure can easily lead to wear and tear on the articular cartilage, especially if your knee has already suffered minor damage or degeneration, then pain is almost inevitable.
In addition, prolonged mountain climbing, especially continuous climbing and descending, can fatigue the muscles around the joints. Muscle fatigue does not effectively support and protect the joints, increasing the risk of joint injuries. When muscles and ligaments don't function properly due to fatigue, joints lose some of their protection and are more prone to sprains and pain.
In addition, incorrect climbing techniques are also a significant factor in causing joint pain. For example, if the weight of the body is too far back when going downhill, the pressure on the knee and lower back will increase dramatically. On the contrary, if you can maintain a proper posture and use trekking poles to assist walking and distribute the weight of your body, you can effectively reduce the burden on your joints.
Knowing why climbing a mountain causes joint pain, the next step is to learn how to prevent and deal with it. By warming up properly, using the right equipment, strengthening the muscles around the joints, and mastering the right climbing techniques, you can significantly reduce the risk of joint pain while climbing, making your outdoor activities more comfortable and enjoyable.
Practical diagnostic skills
1. Listen for the nature and pattern of pain
Timing: Focus on when the pain occurs (during exercise, after exercise, or at rest).
Nature: Is the pain dull, tingling, or burning?
Location: Where is the pain concentrated in the joint, and is it radiating to other areas?
2. Consider the amount and duration of activity
Pre-activity condition: Were your joints completely asymptomatic before the activity?
Amount of activity: How intense and how long is the activity, and is it outside of your usual range of activities?
3. Perform a simple self-examination
Activity test: Gently move the joints to see if they can move freely.
Tender points: Gently press around the joint to check for particularly painful spots.
Swelling and red heat: Check for swollen joints or abnormal temperatures.
4. Recording and Analysis
Daily logging: Create a simple diary to keep track of the frequency, duration, and severity of joint pain.
Compare vs. Analyze: Compare the different situations in the recordings and try to analyze the patterns or triggers for the occurrence of pain.
5. Consider past health conditions
Past medical history: Think about whether you have a previous joint condition, such as arthritis or an earlier joint injury.
Family history: Is there a family history of similar joint problems?
Prevention and control strategies and practical operations
Warm-up exercises: key steps
Walk Easily for 5 minutes: Before you start climbing, walk easily on a flat surface and gradually accelerate to speed up your blood circulation.
Joint Mobility: Do a series of joint rotations, including the knee, ankle, and hip, ten times in each direction to lubricate the joint.
Stretching exercises: Prevent joint pain
Leg muscle stretching:
Leg Lift Stretch: Find a step or a high platform, put one foot on it, toe up, lean forward, and deeply stretch the muscles in the calf and back of the thigh.
Squat Stretch: Squats, trying to keep your hips as close to your heels, can effectively stretch the front of your thighs and buttocks.
Hold each movement for 15-30 seconds and repeat 3 times to increase muscle elasticity and reduce the risk of strains.
Use protective gear and appropriate gear
Knee pads: Using knee pads can support the knee joint and reduce the pressure on the knee when going up and down slopes.
Trekking poles: Using trekking poles can help spread the weight of your body, especially when going downhill, reducing the burden on your knees and ankles.
Proper footwear: Wear the right hiking boots, which often have better support and cushioning to protect the joints from excessive impacts.
Calm down after the event
Take a relaxing walk: Don't sit down and rest immediately after climbing, continue to walk lightly for 5-10 minutes to help your muscles slowly return to their normal state.
Stretching: Repeat the previous stretch to help the muscles relax and reduce the likelihood of muscle soreness the next day.
With these simple and practical steps, you will not only reduce joint pain when climbing the mountain, but also improve the overall climbing experience. Remember, proper preparation and the right equipment are key to avoiding injury.