Bone and Joint Day 2022: Essential tips to keep in mind before your next trek

During monsoon, many people go on a trek to enjoy the rain and the beauty of nature. Trekking or hiking is considered one of the best exercises, which also helps to improve bone health. In addition to physical health benefits, Trek also improves emotional and mental well-being.

For beginners, however, there is always a risk of bone and joint injury, especially when hiking in the rain season.

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Such injuries can range from sprains/torn ligaments around the foot, ankle, knee, shoulders or other joints to even severe fractures. injuries chest or head in the event of a fall. “As some of these injuries can lead to lifelong pain or disability, it is best to take utmost precautions to avoid them,” said consultant Dr Anup Khatri. orthopedic surgeon at Global Hospital, Parel Mumbai.

This Bone and Joint Day, celebrated annually by the Indian Orthopedic Association on August 4, here is what to keep in mind.

How is trekking beneficial?

Trek strengthens muscles, especially those in the legs – glutes, quadriceps, hamstrings, calves and hips. It also acts on the muscles of the abdomen, back and shoulders, helps improve bone density and slows down osteoporosis,” Dr. Khatri said.

Trekking regularly and frequently also lowers blood pressure and cholesterol and is also known to reduce diabetes. It also increases lung and heart capacity, reduces stress and helps improve mood and relieve anxiety.

Follow these tips (Source: Getty Images/Thinkstock)

To avoid injuries when hiking, you have to

*Use trekking shoes with good grip to avoid slipping.
* Jump or jump carefully after analyzing the landing spot.
* Have a solid base to make good contact on rough terrain and have something to grip or use for balance like a stick or hiking poles.
* Stretch frequently during a trek. Stretching will keep joints warm and flexible to ensure proper cut function and allow ligaments and tendons to function smoothly.
* Use splints or knee or ankle supports if you suffer from knee or ankle pain or are more prone to injury.
* Drink water frequently to avoid dehydration as this can lead to muscle cramps.
*Listen to your body and take regular breaks on long hikes, otherwise muscles can get tired or spasm.
*For instant energy, pack glucose powder, energy drinks or chocolates.

If the trekking involves rock climbing, abseiling or rope climbing, proper gear as well as safety gear like helmets, elbows and knees guardsetc must be used.

* Good core strength and balance also help reduce falls.

During the expedition, for minor sprains, a crepe dressing and ice packs may be applied. For any major wound, some form of rigid immobilization should be applied. To deal with these injuries in an emergency, a person must be trained in FIRST AID.

Trek Wear shoes with good grip (Photo: Pixabay)

“If done correctly, Trek helps increase bone strength. We build bone mass throughout our early childhood and teenage years, while in old age we tend to lose it. This leads to osteoporosis and even fractures even with minor falls,” Dr Khatri said.

Two essential elements for strong bones are nutrition and exercise.

*Dietary minerals such as calcium, magnesium, potassium and vitamins such as vitamin D are necessary for proper bone health. For muscle well-being – vitamin E, essential amino acids, levocarnitine, etc. are useful. People on long or frequent hikes should consult a qualified nutritionist.

* Exercising for at least 30 minutes every day helps keep muscle and bones strong. Swimming, cycling, weight training, endurance exercises, walking uphill with a light backpack are some good routines for good bone strength.

* Pilates and yoga help with flexibility and core strength.

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