Notes on stair climbing

April 20, 2023

Stair climbing can increase the vitality of human muscles and enhance the function of the cardiovascular system and respiratory system, but in the process of climbing stairs must pay attention to the following points, so as to avoid some sports injuries.

Women should not wear high heels

When climbing stairs in high heels. Knee joint load pressure is three times the weight. When going down the stairs even increased to 7 to 9 times. Wear a pair of comfortable flat shoes to help protect the knee cartilage. And wearing high heels body balance will also be reduced, when going up and down the stairs will increase the risk of movement. Sneakers are recommended.

Move your knee and ankle joints before exercise

The pressure on the knee joint is greater when climbing stairs, so be sure to do a little knee exercise first to increase the secretion of synovial fluid in the knee joint, reduce joint adhesions, and reduce the friction of the knee joint when climbing stairs, thus reducing the damage to the knee. At the same time, the ankle is also very easy to sprain, so before exercise should also be active ankle joint.

It is best to take the elevator when going down the stairs

The pressure on the knee when going down the stairs is too great, the damage is also great, it is best to climb the stairs up and take the elevator down, repeatedly so that the movement is more conducive to health.

Do not climb the stairs for more than half an hour at a time

Climbing stairs is best to climb 15 minutes each time, 2-3 times a day, so light on the intermittent movement, can give the knee a self-repair time, the body is not too tired. If you want to climb the stairs to lose weight, you can climb for half an hour at a time, but after climbing to often rub the knee to enhance the flexibility of the knee joint.

Try to climb the stairs at an even pace

Do not climb the stairs when exercising fast and slow, which is not only easy to get tired, but also easy to step on the air to cause accidents. Be sure to master the rhythm of movement, try to climb up at an even pace.

The following people should not climb the stairs

Stair climbing should be measured, too obese and asthma, heart disease patients, as well as knee, ligament, soft tissue injury with inflammation, should not engage in this exercise.

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