How To Avoid Knee Pain And Injuries On Treks | Indiahikes | Trekking Tips | Trek with Swathi
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- čas přidán 22. 05. 2019
- This article here will tell you exactly how to recover from a knee injury - indiahikes.com/how-to-recover...
5 knee strengthening exercises to work on before the trek - • 5 Knee Strengthening E...
Knee injuries are common on treks. Knee pain is also common after treks. Both are painful and can last for many months. So here are some tips to avoid knee injuries and knee pain before, during and after your trek.
Before your trek: Most trekkers believe that learning how to descend safely will help avoid knee injuries. But your prevention process actually starts months before your trek. You would know that your leg muscles play the biggest role on your trek - mainly your quadriceps, hamstrings, and calves. Your glutes also have a role to play. The stronger these muscles are, the less pressure there is on your knees while trekking.
On your trek: There are a few basic things you must follow while trekking to avoid knee injuries. Use a Trekking Pole, learn to descend the right way, stretch well before and after your trek, and use the right gear.
After your trek : After you return from your trek, it’s important to care for your knee. Give your knee perhaps 4-5 days of rest after the trek before getting onto your fitness routine again. Continue with the exercises mentioned to strengthen your knee. It’s a good practice to include that in your fitness routine.
For more information about Knee pain after treks, head over to this article - indiahikes.com/knee-pain/
To read more on the treatment and prevention of numbness and pain in toes, head over to this page - indiahikes.com/post-trek-ailm...
Did you know there is something known as trek fever? Here, read this article to know more - indiahikes.com/trek-fever-why...
Here are 5 Easy Hacks To Prevent Blisters On Treks -
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Read more about post trek ailments here - indiahikes.com/ailments-post-...
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How To Recover From Your Knee Injury Before Your Trek - indiahikes.com/how-to-recover-from-knee-injury/#gref
How To Deal With A Knee Injury On A Trek - indiahikes.com/knee-injury-hiking-trekking/
How to Avoid Knee Injuries on your Trek - indiahikes.com/knee-pain/
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I wish dis video ws made a month back...😊 when i went for trekking.. But wil use it nxt time I go.. 👍👌
Very informative and useful for beginners like me. Thank you.
Your first knee video made my hiking 100% better. I did scare myself running down the mountain but I was so energized I had to hold myself back from going back up. Thank you so much for that.
Do be careful though! :)
Dear Swati, Thanks for these videos. I am going to be doing Sandakphu trek in the next 45 days. My first Himalayan trek after 11 years and now at the age of 60. All videos are real gems in helping me get ready for the sleeping Buddha. God bless you.
Very Effective, Informative and nicely explained in a friendly manner- i liked it.
Sravan
It’s nice to watch this. I went up on ghare hira and ghare soor in Makkah, I didn’t have any training no hicking sticks, and after climbing the 2 mountains my knees were gone I was in horrible pain.
Most important information and really amazing you 👌👌💯💯🙏🙏👍👍
Thanx it's good info...
Thank you very much
Really helpful ❤️
Yeah knees have to be taken care of. They are fragile. Great video.
One thing, during treks when my feet muscles are stiff, may not be possible to do stretching exercise. Instead I shake my legs and loosen them. And slowly massage all points that are paining.
I loved the video
Very useful and informative. I did a 12 mile hike and had some knee pain at the end. I will immediately start with these tips.
Thanks Richard! Glad it helped! :) Ensure you use 2 trek poles, nothing works better than that to aid pain in the knee!
Warm up well but Do Not Stretch before strenuous physical activity, only stretch afterwards.
Also, don't trust a stranger (Le Me) on the internet but do your own research to cross check and confirm the point made. Happy trekking!
Nice video
Can you please make a video with stretches which we can do before and After trek.
It will be really helpful in day to day life as well.
Thanks a lot!
P.S: Love your videos..keep up the good work!
Which knee braces are good while trekking?
I experience pain in knee while descending during trek. Which type of knee brace would you suggest. Thanks
Can you suggest a good bagpack name?
45-60 days work out is must prior going to hard trek...one must also understand that while doing a hard trek a lot of you body fat burns easily and that's why one you are are back from these hard treks you feel very light weighted...consume at least 2-3 spoons of clarified butter in the morning to avoid knee pain
Any trekking pole recommendations? It is quite confusing.
I have foot and ankle pain . Kindly share information how to keep ankle and foot pain away
Your list of things to carry suggests knee band , what kind of band is it, can you share a photo.
Am I the only one who #likes Indiahikes (specially "Trek with Swathi") video before even watching it.
advise for oldies who have gone knee surgery.Should they take treks?
What to do if your ankle got twisted during a trek?
Please suggest , about shoes while tracking, recently I track Madhmaheshwar, and buda madhmaheshwar, about 38 km , and feel knee pain left
I want,come with u for,trek
Hi
I had ACL reconstruction in knee.
What tips u could suggest apart from the exercises shown in video
Regards
Hi Rekha, we don't have a video on this. But one of our team members had a knee injury and needed to recover before a trek. She wrote this extremely useful guide. There are exercises listed down too. Do take a look - indiahikes.com/how-to-recover-from-knee-injury/
Hi I am going for BMC in HMI in September, but I don't know what to carry in baggage and what prepration do I can do so it helps me there
This post will help you with that - indiahikes.com/mountaineering-course-in-india/
It's been written by someone who did extensive research before doing his own Mountaineering course.
Hey. Where do I get knee braces from? Do Decathlon sells it? If not ,where do I get it from and which ones would be best for me. Thanks for all your videos. You're awesome.
If you're using it just as a precaution, then yes, Decathlon has one. You could pick that up. If you have a known medical issue, then it's best to consult a doctor.
@@Indiahikes I don't really have any known issue but I think knee braces supports your knee a lot so I was thinking of getting one. Can you use these braces during the ascend and descend both?
I know it is off topic but this young lady is super beautiful.
I workout my legs trice in two weeks and never feel pain in the knee.
The only time I feel pain is during workout. This time the muscles hurt like hell but it is worth.
Can someone recommend a good knew brace to use while trekking a mountain
-Hi Amali, we suggest you visit the nearest Decathlon store to shop your braces. Just make sure that while trying them out you try them on your pants, as that’s how you would wear it on trek. It’s the best way to check the right fit of braces!
I suffered from a meniscus tear one year back, now it is okay and I am training hard for my first trek. Should I do anything different from the stuff you mentioned (already doing all those things)?
Hi Bhuvan, if you are following all the fitness regime we have mentioned, it’s good enough. However, it’s better to check with your physician once if you can go on a trek.
I got a partial ACL tear.. 2 months back and I can't stop thinking about mountains adn do trekking.. could you please suggest how I can get back to trekking or at least going on mountains sooner and precautions to follow
Please consult you Doctor regarding the same
I went for trekking 5 years ago. There is pain only when I stress more. I start running today and it pains. Tomorrow I can run more than today. But if I quit running for few days and start again, it pains again in the beginning. What do i need to do?
it is natural for that to happen if we don't do regular running. You can reduce the stress by doing some light stretching or exercises daily.
Pl suggest knee strengthing exercises
Click on the link below to learn about the ‘5 Knee Strengthening Exercises’ that can help you strengthen your knees.
czcams.com/video/bzEmx8KUleQ/video.html
10 years of running on road have taken a toll on my knees. What can I do to strengthen them and make them trekking fit
Hi Amrita, click on the link below to learn about the ‘5 Knee Strengthening Exercises’ that can help you strengthen your knees. Let us know if you find this helpful for you!
czcams.com/video/bzEmx8KUleQ/video.html
Hi. I need HELP.
I been on trek recently. I am doing fine. But after lying on bed for a while and getting up while walking. I am getting a slight pain above th heel (ankle foot). It's been months still I can sence the pain. Could you please confirm if it is normal
Hi. This pain is normal but could you share with us how did you get this pain?
@@Indiahikes I did 14 days trek recently. May due to stress on my feet through incline.
What do you do if you develop knee pain during a trek? Last year I experienced it half way thru a 7 day trek and ended up using magic spray for the rest of it. It was very painful.
HI Karthik, this post should help you in case of a knee injury that you got during the trek - indiahikes.com/knee-injury-hiking-trekking/
I met with an accident before going to shimla trek and unfortunately minor injuries occurred.
My question is i have small injury like burning and its kind of wound at below to my knee and above to the ankle
I heard that shimla has very low temperature smtyms it even - degrees
What kind of precautions should i take?
What should i keep with me while trekking?
Hi Harish, these few articles will help you with this knee problem:
1. How to recover from a knee injury - www.indiahikes.com/how-to-recover-from-knee-injury/
2. How to deal with a knee injury on a trek - www.indiahikes.com/knee-injury-hiking-trekking/
Is it ok to do squats, lunges and swimming instead of running ?
If you're swimming, it depends on how consistently you can swim. Only if you're a regular swimmer, who can do 10-15 laps, it would help build your stamina. If you're a casual swimmer, we would recommend sticking to running.
@@IndiahikesI do 15 laps of 50 meters each before halting. Would that help ? Totally I do about 18 laps
Could you pls recommend back exercise for strengthening back as I get lower and upper back pain after covering about 50% of trek ? Many thanks
Ma'am I want to go on trekking..
Please ask someone to reply my email
U look model 😍