What is the safest way to enjoy hiking in October's mountain accident?
Oct 07, 2024
In October, each local government is preparing for forest fires and mountain accidents.
According to statistics from the National Fire Agency, the number of mountain accidents rescued in 2023 was 10,807, with an average of more than 11,000 mountain accidents per year over the past three years. In particular, October, when hikers gather in autumn, has the highest number of mountain accidents, requiring special attention to safety accidents.
◇ Joint pain intensifying in a large daily temperature difference, preparation for maintaining body temperature
In autumn, the number of people visiting hospitals increases while doing outdoor activities excessively to enjoy autumn leaves or hiking.
In the case of patients with joint diseases, joint management is essential in the fall when the daily temperature range is large because additional damage can occur due to falls or external shocks. In particular, it is important to prepare for visiting Korea because the top of the mountain has a lower temperature than the flatland, making it difficult to maintain body temperature. Joints are very sensitive to low temperatures, high humidity, and low pressure. When exposed to the cold, muscles and ligaments are automatically contracted to prevent heat dissipation, and in the process, muscles can clump together and cause pain in the back or knee area.
Yoo Gun-woong, director of the Barunseang Hospital Joint Center (Orthopedic Surgeon), said "In the fall, muscles and blood vessels contract, reducing muscle flexibility and reducing blood circulation. If the temperature drops sharply, the pain may worsen if you are suffering from knee pain or arthritis, so caution is needed. Therefore, it is recommended to check the weather information and prepare extra clothes before hiking to prepare for a large daily temperature difference, he said.
When the weather gets colder, the amount of activity decreases, and a decrease in activity leads to a decrease in muscle mass, which may worsen joint pain. As a way to prevent sudden joint trauma or slow the progression of degenerative arthritis, it is recommended to build muscle strength surrounding the joint. Even arthritis patients can get exercise effects without strain on their joints if they rest in the middle and walk flat repeatedly. Also, while sitting upright in a chair, I raised my legs 90 degrees Exercise that repeats the movement of putting down is an exercise method that can be easily done in real life regardless of location.
◇ Physical fitness and stretching are essential before hiking
For a pleasant maple hike, it is recommended to improve basic physical strength by walking slowly or riding a bicycle for a few days before hiking, and to stretch your joints and muscles to sufficiently relax. When hiking, it is recommended to use a climbing stick to evenly distribute the center of gravity received by the knee throughout the body. In addition, wearing knee pads has the effect of supplementing weakened muscles. For knee health, it is better to sit with your legs straight rather than both legs when sitting on the floor, and sitting on a chair rather than the floor is helpful for joint health in autumn.
It's a good idea to choose a hiking trail that suits your physical strength. A mountain path that is too difficult can lead to injury, and it is safe to finish hiking an hour or two before dark considering the time of sunset. In addition, the body can easily get tired in weather with a large daily temperature difference, so you should prevent exhaustion by taking enough rest and drinking water during hiking.
◇ Wear hiking clothes and hiking boots that fit your body
Due to slippery leaves and rough stone roads in autumn, the risk of sliding accidents is higher than usual, so caution is required. In particular, there is a high risk of knee and ankle injuries due to falls or slip accidents due to lack of physical strength when going down the mountain.
In order to walk on an unstable path for a long time, it is important to be able to move your lower body freely. When choosing hiking pants, it is safe to check the elasticity of the hips and knees by repeatedly sitting and waking up, and choose one that absorbs and discharges sweat. In addition, it is recommended to choose hiking boots with a height surrounding the ankle and an anti-slip sole, wear thick socks, and tie the shoelaces so that they do not pressure the top of the foot to facilitate blood circulation.
Director Yoo Gun-woong said, `When you rest after hiking, the damaged cartilage gradually recovers, and at this time, cooling the heat in the knee joint accelerates the recovery speed. Therefore, when you feel tired in your knee or ankle joints after hiking, it is better to relax your muscles and ligaments through cold compresses and massages, he advised.
According to statistics from the National Fire Agency, the number of mountain accidents rescued in 2023 was 10,807, with an average of more than 11,000 mountain accidents per year over the past three years. In particular, October, when hikers gather in autumn, has the highest number of mountain accidents, requiring special attention to safety accidents.
◇ Joint pain intensifying in a large daily temperature difference, preparation for maintaining body temperature
In autumn, the number of people visiting hospitals increases while doing outdoor activities excessively to enjoy autumn leaves or hiking.
In the case of patients with joint diseases, joint management is essential in the fall when the daily temperature range is large because additional damage can occur due to falls or external shocks. In particular, it is important to prepare for visiting Korea because the top of the mountain has a lower temperature than the flatland, making it difficult to maintain body temperature. Joints are very sensitive to low temperatures, high humidity, and low pressure. When exposed to the cold, muscles and ligaments are automatically contracted to prevent heat dissipation, and in the process, muscles can clump together and cause pain in the back or knee area.
Yoo Gun-woong, director of the Barunseang Hospital Joint Center (Orthopedic Surgeon), said "In the fall, muscles and blood vessels contract, reducing muscle flexibility and reducing blood circulation. If the temperature drops sharply, the pain may worsen if you are suffering from knee pain or arthritis, so caution is needed. Therefore, it is recommended to check the weather information and prepare extra clothes before hiking to prepare for a large daily temperature difference, he said.
When the weather gets colder, the amount of activity decreases, and a decrease in activity leads to a decrease in muscle mass, which may worsen joint pain. As a way to prevent sudden joint trauma or slow the progression of degenerative arthritis, it is recommended to build muscle strength surrounding the joint. Even arthritis patients can get exercise effects without strain on their joints if they rest in the middle and walk flat repeatedly. Also, while sitting upright in a chair, I raised my legs 90 degrees Exercise that repeats the movement of putting down is an exercise method that can be easily done in real life regardless of location.
◇ Physical fitness and stretching are essential before hiking
For a pleasant maple hike, it is recommended to improve basic physical strength by walking slowly or riding a bicycle for a few days before hiking, and to stretch your joints and muscles to sufficiently relax. When hiking, it is recommended to use a climbing stick to evenly distribute the center of gravity received by the knee throughout the body. In addition, wearing knee pads has the effect of supplementing weakened muscles. For knee health, it is better to sit with your legs straight rather than both legs when sitting on the floor, and sitting on a chair rather than the floor is helpful for joint health in autumn.
It's a good idea to choose a hiking trail that suits your physical strength. A mountain path that is too difficult can lead to injury, and it is safe to finish hiking an hour or two before dark considering the time of sunset. In addition, the body can easily get tired in weather with a large daily temperature difference, so you should prevent exhaustion by taking enough rest and drinking water during hiking.
◇ Wear hiking clothes and hiking boots that fit your body
Due to slippery leaves and rough stone roads in autumn, the risk of sliding accidents is higher than usual, so caution is required. In particular, there is a high risk of knee and ankle injuries due to falls or slip accidents due to lack of physical strength when going down the mountain.
In order to walk on an unstable path for a long time, it is important to be able to move your lower body freely. When choosing hiking pants, it is safe to check the elasticity of the hips and knees by repeatedly sitting and waking up, and choose one that absorbs and discharges sweat. In addition, it is recommended to choose hiking boots with a height surrounding the ankle and an anti-slip sole, wear thick socks, and tie the shoelaces so that they do not pressure the top of the foot to facilitate blood circulation.
Director Yoo Gun-woong said, `When you rest after hiking, the damaged cartilage gradually recovers, and at this time, cooling the heat in the knee joint accelerates the recovery speed. Therefore, when you feel tired in your knee or ankle joints after hiking, it is better to relax your muscles and ligaments through cold compresses and massages, he advised.
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bellho@sportschosun.com
