As the National Day holiday approaches, many individuals are excitedly planning their trips. Popular activities include mountain climbing, hiking, cycling, and engaging in unique group activities that mimic special forces training.
However, travelers may encounter various challenges during this holiday, particularly when it comes to sports injuries. To shed light on how to prevent these injuries, we recently sat down with Wu Guan, Vice Chairman of the Beijing Jishuitan Hospital branch of the Chinese Peasants and Workers Democratic Party and Chief Physician of the hospital’s Sports Medicine Department.
**Knee Injuries: A Common Concern During Hiking and Cycling**
Whether you’re soaking in mountain views or cycling through wooded paths, knee issues can strike unexpectedly, causing pain or weakness.
Wu emphasizes that knee injuries are often underestimated when it comes to weight-bearing activities. One major culprit is damage to the cartilage in the patellofemoral joint, commonly known as “chondromalacia patella.” This condition arises from the pressure exerted on the kneecap. Over time, excessive pressure can lead to the wear and tear of cartilage, resulting in pain—and unfortunately, this type of injury is frequently irreversible.
The level of pressure on the kneecap can vary greatly depending on the activity. Wu notes that during hiking or cycling, steeper inclines can increase the angle of knee flexion, amplifying pressure on the kneecap. Similarly, when running, the effort exerted by the thighs can cause a greater knee bend, further increasing the load on the kneecap.
To help assess this risk, Wu suggests a straightforward “knee flexion” test: a larger angle at the knee indicates more pressure, raising the likelihood of cartilage degradation.
He recommends that adventurers choose flatter terrains or downhill routes to reduce kneecap pressure. When running, utilizing the ankles and calves can lessen stress on the knees. For those looking to boost their fitness, strengthening the inner thigh and quadriceps, along with core and calf muscle workouts, can enhance knee stability and minimize wear and tear.
Additionally, Wu highlights the importance of being vigilant about other potential injuries, including ligament and meniscus damage in the knee, as well as ankle sprains, fractures, and muscle tears. These injuries typically present with sharp pain and swelling, necessitating immediate medical attention.
Non-traumatic injuries like tendonitis and muscle strains are frequently seen in the inner calf or thigh near the knee. Wu advises that these conditions often need rest and should steer clear of activities that incite pain. For those enduring persistent pain, consulting a hospital for physical therapy may be a wise choice.
**Assessing Exercise Intensity: Measuring Heart Rate**
For those who aren’t used to regular exercise, jumping into vigorous activities can result in muscle soreness, strains, and joint injuries. Wu points out that weakness in the muscles surrounding the knee, particularly the quadriceps, is common among inactive individuals. Engaging in high-intensity activities like hiking or trail walking without proper preparation can excessively strain the knees.
To mitigate such risks, Wu suggests performing an exercise intensity test prior to physical activity. This test can involve monitoring your heart rate, which reflects the strain on your heart and overall body response.
He explains that the easiest way to determine if you’re pushing yourself too hard is by tracking your heart rate. Wu outlines target heart rates based on exercise intensity: “Low intensity is (220 – age) x 50%; medium intensity is (220 – age) x 70%; and high intensity is (220 – age) x 90%.” He stresses the importance of considering individual factors such as age, weight, and any underlying health issues like hypertension or heart disease when determining the right exercise intensity.
Moreover, listening to your body is key. If you experience significant joint pain, it’s vital to lower the intensity or adjust your exercise approach right away.
“During the holiday, I recommend gradually increasing your exercise intensity in line with your fitness level and regular routine, avoiding any sudden spikes. In the two or three weeks leading up to the holiday, start incorporating lighter activities like jogging to prepare your body. This approach will help you enjoy your holiday while staying safe and healthy,” Wu advises.
