Cross country pole help in knee wear and injury
Holiday hiking? Beware of knee wear and injury
Walking off-road, worry-free when using cross country pole
Older people who like hiking may have such problems: they are prone to fatigue of the lower limbs, especially when going up and down the slope, and are prone to accidents such as falls and knee injuries. Can the elderly travel off-road? In fact, it is very simple, two Nordic walking sticks can make travel worry-free.
What are the characteristics of Nordic walking pole
The trekking pole is designed for the convenience of mountaineering, and the Nordic walking pole (abbreviated as the Nordic pole) is mainly designed for fitness, and has both fitness and protection functions. The difference between a cross-country pole and a trekking pole is that it must use two walking sticks at the same time, which is mainly suitable for mountaineering activities that can return to the same day at an altitude of less than 3500 meters and can be returned on the same day.
The cross-country poles are versatile and use carbon fiber composite as the shaft. The wrist has a special design similar to simple gloves. The bottom is equipped with a small boot-like shock-absorbing head in addition to the metal pointed head. The rod body is very light, generally 150 grams in weight, in addition to having sufficient support force, it also has good elasticity, can be bent, and the straight reaction force allows the user to borrow. The specially designed wristband can not only facilitate the grip, but also change the direction of the hand. In addition, instead of grasping the handle, the wrist strap is used to support and push the cane. This unique design reduces hand friction and vibration. The metal tip at the bottom is easy to walk on the ground such as ice, snow and mud, while the anti-skid head of the little boots can ensure that it does not slip on the smooth ground such as slate and cement.
Use the cross-country pole to walk on a flat road. While the lower limbs are active, the upper limbs, shoulders, back, and waist can be exercised at the same time. Walking at the same speed can consume 20% to 46% more heat than without the cross-country pole. Exercise effect. When climbing (or uphill), with the support of two walking sticks, the purpose of using hands and feet for mountaineering is achieved. The upper limbs share the exercise load of the lower limbs, making people feel less labor and avoiding overloading of cardiopulmonary function. More importantly, the use of cross-country poles can reduce the pressure on the knee joint and lumbar spine, protect the knee joint and lumbar spine, solve the problem of excessive wear on the knee joint by mountaineering fitness, and greatly enhance the exercise value of mountaineering fitness.
Using two off-road sticks, you can maintain a good balance even with a heavy carrying bag, and you can use your arm's strength to push your body forward to save physical strength. The cross-country pole is suitable for both mountain and flat ground. It can be used outdoors when there is no problem of carrying. Therefore, the design is mostly a non-foldable cane. For the use of people of different heights, the length is from 105 to 125 cm, every 5 cm There is a walking stick. In addition, in order to facilitate travel, there are also three-folded walking sticks.
How to use off-road walking stick
Unlike the trekking pole grip handle, the use of off-road poles mainly depends on the wrist strap, and requires the shoulder joint to be able to swing forward and backward, increasing the amplitude of the swing arm to enhance the fitness effect and protective effect. Pay attention to the following aspects when using. Check with Eastdragon Hadware .
Choose the right cane height
The height of the cane is preferably 66% of the height, or after wearing the wristband, the forearm is parallel to the ground or slightly lower.
Wrist straps are divided into left and right hands, don't make a mistake. Take the left hand as an example to demonstrate the correct method of wearing the wrist strap: first adjust the wrist strap, then extend the left hand from the bottom up, the tiger's mouth is facing the handle, fasten the buckle, and complete the wrist strap.
Three principles must be mastered
0 1. Virtual handshake: wear a wrist strap, press the palm down, hold the cane with the tiger's mouth, the palm is suspended, that is, the virtual handshake, with the tiger's mouth as the axis, can make the cane swing back and forth, and cannot be grasped with the palm of the hand like a trekking pole Grip.
0 2. The cane is supported diagonally back at about 45 degrees, and cannot be supported upright like a cane.
0 3. The arm swings back and forth with the shoulder as the axis, and cannot swing with the elbow joint as the axis.
Master the standard walking posture
The arm swings back and forth with the shoulder as the axis, the front swings the height of the navel, and the back swings the waist (the arm is straightened for a moment); the stride is wide, the hind legs are straight; the center of gravity is slightly forward; each step, the shoulders are The hip joint line forms an angle, causing the waist to twist. In this process, when the arm swings back, you can rely on the cane to alternately support and push yourself forward.
This method is mainly based on cardiopulmonary function training, supplemented by waist and leg protection, and is suitable for younger people who do not have lower limb joint problems. This walking posture has a significant effect on reducing waist circumference, weight loss, and "three highs". Two walking steps can achieve the fitness effect of walking three steps freehand.
Master the method of going up and down the slope
When the palm is uphill, the cane is in front, use the wrist strap to pull the body up, and the back leg should be kicked (the climbing step can reduce the pressure on the patella of the front leg knee); when downhill, the cane is still in front, and the arm is straightened In a straight line, the palm is perpendicular to the cane, and the center of gravity of the body moves forward. The cane shares the weight of the body and then moves the leg down to reduce the impact on the knee joint.
How to use off-road poles for special crowds
01. Degenerative lesions of the waist and legs
Compared with walking in standard postures, those with degenerative lesions on the waist and legs should adopt a method of reducing the stride, slightly increasing the cadence, and standing upright with the cane. When the forefoot touches the ground, the impact should be reduced, and the heel should be rolled from the heel to the outside of the foot and the forefoot as soon as possible, so as to avoid too much impact on the heel and cause damage to the knee joint. In addition, the body's center of gravity should not lean back, but move forward with the forelegs.
This kind of walking method is mainly to reduce the pressure of the knee joint, supplemented by exercising cardiopulmonary function. Take the painless exercise method as the principle: when the legs are uncomfortable and painful, stop and rest, and then walk without pain; walk more without pain, walk less or no pain, and gradually, can repair the damaged joints.
02, waist and leg diseases and physical incoordination
Supported by double sticks, the stick can stand upright, how comfortable and how to walk. However, as far as possible, the normal movement of hand and foot coordination and alternating steps should be gradually achieved.
This method is suitable for people with waist and leg diseases, mainly to reduce the pressure of the lower limbs, let the body recover as soon as possible after the operation of the waist and legs, let the people who can't walk get up, and make up for the lack of exercise of the lower limbs by strengthening the exercise of the upper limbs; polio , Limbs caused by diseases such as stroke, are not coordinated, and the ability to coordinate can be cultivated by walking with double sticks.
03. Long-distance, long-time crossing walkers
The standard walking posture should be adopted, but the stride and arm swing should be reduced, and more attention should be paid to the position of the arm. After swinging the arm to the front, don't force it too early, so that the tip of the stick gently touches the ground, and then push the force back and forth before pushing the arm to the waist. When the arm swings back, the upper limb must be relaxed.
This is a walking method that protects the waist and legs and saves physical strength. It is a walking technique that makes the walking stick as much as possible to help avoid the formation of resistance. It is very suitable for long distance and long walkers.
The use of cross-country poles for walking and cross-country can not only strengthen the exercise effect, but also increase the support for the body, reduce the impact of the exercise on the joints of the lower limbs, and make the exercise safer. Nordic walking stick