Hiking, cycling, night running is many people like outdoor sports, especially young people, think these activities are not only good for physical and mental health, but also a fashion, but in fact these activities are not as "simple" as they seem, if not use the correct method, blind exercise, it will cause potential damage to the body, over time there will be problems, the following are some protective advice.

Walking - Long walks tend to injure the knee joint.

Walking is walking long hours and long distances, and the more common injuries are ankle sprains, blisters and cramps. These injuries are evident in the body and are a warning given by the body that it can no longer adapt to the activity. As long as the activity is stopped immediately and the injury is treated according to the injury and the intensity of outdoor exercise is gradually and progressively increased, there is not much impact on health in this case. However, attention needs to be paid to the chronic injuries that may result from long-term activities. Experts say that prolonged hiking can cause chronic strain on the Achilles tendon, leading to Achilles tendonitis. If treated and treated promptly, the recovery time for Achilles tendonitis is generally very short. However, without adequate rest and physical therapy, Achilles tendonitis can cause constant pain or even rupture of the Achilles tendon, which requires surgical treatment to repair the damage.

The severity of this wear and tear is determined by the strength of each individual's muscles, precautions, posture and other relevant factors. However, women have weaker muscles and softer ligaments than men, making the knee more susceptible to injury, especially when walking long distances under weight, which can easily cause pain in the front knee, and if not taken seriously and treated with rest, can soon cause severe strain on the knee and early onset of patellofemoral arthritis.

In addition, the issue of weight-bearing on foot should also be taken seriously. Experts warn that carrying too much weight for a long time walking is not only more tiring, but also a burden on the lumbar spine, leading to acute lumbar eye pain, lumbar muscle strain, and even lumbar disc herniation and other lumbar problems. Although it is possible to reduce the burden on the muscles of the lower back by means of a lumbar belt, it only serves as a relief. Therefore, it is recommended to keep your equipment as simple as possible when hiking and to put down your backpack periodically for proper rest.

Cycling - the cervical spine is a potential disaster area

From a health perspective, cycling can have a greater impact on men when they spend long periods of time in a seated position and lean slightly forward. As cycling compresses the perineum, it can affect local blood circulation and may cause problems such as pubic distension, testicular discomfort, urinary urgency, and frequent urination. Especially with traditional bicycle seats, the rear is narrow and the front is prominent, so it is very important to choose a bike that fits you for long distance riding. Try to wear cycling underwear to reduce the friction between the inner thighs and the seat to protect the skin of the thighs from rubbing, while reducing the discomfort of long rides. Experts warn that during long rides, you can lift your hips regularly to help keep the blood flowing.

Another potential injury site is the cervical spine - if you stretch your neck for long periods of time, the muscles in your neck will feel sore. Experts explain that this has more to do with the choice of bicycle and cycling posture. If you bend over when riding, and your head has to look ahead during the ride, and your neck stays in a position for a long time, the muscles on both sides of the cervical spine will become fatigued, and the soreness is actually their warning. The long time bending back back pain, but also may lead to chronic pain, causing lumbar back fasciitis and other diseases. Therefore the height of the cushion must be adjusted to the appropriate state, parking rest can do stretching exercises, stretching to relax.

Just beginners feel sore knees after cycling, in fact, is not the correct posture caused by. Experts say that cycling is supposed to have an exercise effect on the knees. But if the posture is not correct, so that the extension of the range of personal knee more than the normal range of motion, then it will bring unnecessary burden and wear and tear on the knee. In addition, it is recommended to always wear a helmet, in the event of an accident well protect the head safety.

Night Running - Focus on Heart Rate

In fact, night running is not different from ordinary running. However, experts remind that running is not just a pair of shoes to run. The choice of running site, the choice of running shoes, the correct running posture or not are very critical. "Long-term running in an uneven or too hard field may lead to Achilles tendonitis, if you can not run in the stadium, it is best to choose a pair of qualified running shoes that can play a good cushioning role." Experts emphasize that for people with flat feet or other foot problems, it is recommended to go to a hospital for an examination and choose the right shoes according to the doctor's advice.

On the other hand, long hours, long distances and continuous night running sports will undoubtedly increase the weight on the front of the foot, resulting in plantar fascia due to excessive activity, stretching, squeezing and causing fascial ischemia, etc. may induce plantar fasciitis. However, many people tend to think that plantar and heel pain is caused by strain and is not too big a problem. However, when plantar fasciitis develops into a chronic inflammation, it is necessary to undergo surgery. Experts warn that night running is best done an hour after meals and two hours before bedtime, otherwise it is not conducive to digestion, but also affects sleep. Each night run in about 30-40 minutes, it is recommended to run three to four times a week, the intensity of running should not be too intense, before exercise it is best to know their basal heart rate, the simple practice is to measure the pulse 1-2 minutes after waking up in the morning to get the basal heart rate. Healthy people should not exceed 150% of their maximum heart rate when exercising, while people with underlying diseases should not exceed 100% of their maximum heart rate when exercising, otherwise it may lead to more serious consequences. "If the heart rate is too fast, it may lead to insufficient blood supply to the heart, resulting in the risk of sudden death. For people suffering from underlying diseases, a fast heart rate is also likely to induce the onset of underlying diseases."

In short, moderate exercise is good for your health, otherwise it may leave hidden dangers for your future health.