Jian Wenren s method of walking with a light knee: use foot palms to go uphill, use foot tips to go downhill, and use foot heels to go downhill
In the first summer vacation after the epidemic prevention was lifted, many people have already arranged their travel itineraries and opened a shopping list. They have to prepare for "leg strength". Physical therapist Jian Wenren shared his 40,000-step "brace-brace" approach based on his experience of participating in international walking sessions many times. From the skin and shoes before the trip, to how to walk smartly without hurting your knees during the trip, and the quick and comfortable skills to return to the hotel every day. These ideas can not only make the travel as much as possible, but also make daily tasks more effort-saving and easy to take every step.
Simple Wenren observed that when people travel abroad, popular attractions are often ancient lands, nature protection areas, or shopping. These activities cannot be taken by car, they can only rely on their own legs, and the daily steps can usually reach more than 20,000 steps. If you are participating in the "International Walking" activity regularly organized by the Hope Foundation, which was founded by the National Sports Sports Commission, based on their personal experience, walking 20 to 30 kilometers a day can reach 40,000 steps a day. The deployment started two weeks before the
Shang Wenren said that people who usually only walk 5,000 or 6,000 steps suddenly reach 20,000 steps within a day when traveling abroad. They are likely to have blisters in their legs and feet and cannot move. They can only rest at this time and have to sacrifice some travel opportunities, which is a pity. The only way to prevent the fatigue and pain of the daily trauma is to deploy ahead of time and achieve the goal of 20,000 steps easily before traveling.
Calculate how many steps there are between 20,000 steps, and add 1,000 to 2,000 steps every day, slowly achieving the goal. Jianwenren estimated that it will take at least 2 weeks to train before the trip. If you find that your physical strength is worse than expected and it is difficult to walk 20,000 steps a day, you must do so according to your ability and consider reducing the number of steps. At the same time, you must re-examine the trip abroad. You cannot arrange too many long-term walks.
Buy shoes and try shoes early to make new shoes softer and more foot-friendly.Have a pair of brave legs to walk, and you also need two shoes to walk easily. Jian Wenren said that many people will buy beautiful new shoes specially in order to go abroad. They should pay attention to buying shoes early and put them on during training before traveling. They will take two weeks to "shoes". Only in this way can you truly know whether this pair of shoes is suitable for long-term walking, whether it will grind your feet, and it can also make the new shoes softer and more foot-friendly; if you find that the shoes are not suitable for long-term walking, you still have time to try it out.
If traveling abroad lacks shopping plans, it will also cause trouble. Jian Wenren reminds that buying and carrying large and small bags on your hands will become a burden to walk, affecting your walking posture and may increase the risk of injury. It is recommended that it is best to shop at the end of the trip, or to pack up the loot first and then continue the next trip.
Make good use of tools to reduce knee limb burden, and the three principles will reduce the impact of the link."My knee is not good, can I go abroad to play?" Jian Wenren is often asked about this problem, and he will encourage them to go. Unless his knee is in pain, he should not force himself. Not only the elderly need to pay attention, but often ignore their own actions during the Chinese New Year, there have been problems gradually, and they may be happy during a long journey. If you are worried about walking for a long time, you can make good use of small tools such as knee protection, walking stick or single stents. These can disperse the pressure and impulse brought by weight, making the knee less burdened.
In many ancient lands or famous places, there are long uphill or stairs to walk on. Jianwenren reminds you that you can remember that "use your palms to go uphill, use your palms to go downhill, and use your feet to go downhill." This posture can even spread the pressure caused by weight to the ankles and knees, reducing the impact on the knee joints. When going downhill, the tip of the foot will not poke the shoes downward, causing damage such as nail inflammation.
"To exercise muscle strength, you need to practice it normally." Jian Wenren said that if you usually feel that the stairs are very laborious, you can't stand up when you squat down, you can't climb up when you sit on a chair that is a little lower, you can't lift heavy objects, you can't dry the rag, and you can't open the can. These are all signs of sarcopenia. You cannot take a light look at the precursors of deteriorating your movements. Early care is the fundamental way. If you don’t even have daily life functions, traveling abroad will only be more ineffective.
To strengthen muscle strength, in addition to maintaining exercise habits, you must also pay attention to nutrition so that muscles can grow. Older people are prone to problems with poor appetite and poor digestion and absorption. It is not easy to get enough nutrients evenly by relying on natural diets. According to the Simplified Chinese suggestion, health foods can be supplemented appropriately, such as glucosamine, soft roitin and other supplements that can maintain flexibility, as well as "imidazole peptide compounds" with a migratory mileage of up to thousands of miles, which can help improve muscle endurance.
There are many nutrients on the market, and it is recommended that the public be the first to choose large factories and old brands, which is more guaranteed. As nutrition and sports are combined, the daily activities of originally expensive will become more relaxed, forming a positive cycle, and the healthier the body will be.
Recovery skills for walking groupPutting legs from bottom to top can quickly eliminate fatigue
Jan Wenren once hiked on the island and walked 20 or 30 kilometers a day. Even people as he was so patient, he would also get fucked. At this time, he would use the trick he learned from walking group: go to the bathroom to suck legs with cold water. Jian Wenren said that using a squid to open cold water, slowly slid upwards from the foot plate, calves, and thighs in sequence, and it will be very comfortable after 15 minutes. Because the water column has a massage effect and cold water has an ice-filled effect. Under the dual tube, it can help the leg muscles that are hard all day long to cool down and allow the hair to be taken away by the blood circulation. Then do some stretching exercises, and your legs are more relaxed, so you can prepare for a good sleep. The next day, there is another dragon.
Responsible editor: Gu Zihuan
