{"id":10026,"date":"2023-08-15T00:19:41","date_gmt":"2023-08-14T22:19:41","guid":{"rendered":"https:\/\/www.orthopaediezentrum-muenchenost.de\/hiking-without-pain\/"},"modified":"2023-08-15T00:19:45","modified_gmt":"2023-08-14T22:19:45","slug":"hiking-without-pain","status":"publish","type":"post","link":"https:\/\/www.orthopaediezentrum-muenchenost.de\/en\/hiking-without-pain\/","title":{"rendered":"Hiking without pain"},"content":{"rendered":"<div  class='flex_column av-ijpx9-28c5ec27c8f53387fb23b61269732232 av_one_full  avia-builder-el-0  avia-builder-el-no-sibling  first flex_column_div  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-f9a19-26f77029eb7e6eed337347ed60cfbfab\">\n.avia-image-container.av-f9a19-26f77029eb7e6eed337347ed60cfbfab img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-f9a19-26f77029eb7e6eed337347ed60cfbfab .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-f9a19-26f77029eb7e6eed337347ed60cfbfab av-styling- avia_animated_image av-animated-when-visible-95 right-to-left avia-align-center  avia-builder-el-1  el_before_av_heading  avia-builder-el-first '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-8331 avia-img-lazy-loading-not-8331 avia_image ' src=\"https:\/\/www.orthopaediezentrum-muenchenost.de\/wp-content\/uploads\/2017\/01\/ozmo-wandern-ohne-schmerzen.jpg\" alt='' title='ozmo-wandern-ohne-schmerzen'  height=\"600\" width=\"1310\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.orthopaediezentrum-muenchenost.de\/wp-content\/uploads\/2017\/01\/ozmo-wandern-ohne-schmerzen.jpg 1310w, https:\/\/www.orthopaediezentrum-muenchenost.de\/wp-content\/uploads\/2017\/01\/ozmo-wandern-ohne-schmerzen-300x137.jpg 300w, https:\/\/www.orthopaediezentrum-muenchenost.de\/wp-content\/uploads\/2017\/01\/ozmo-wandern-ohne-schmerzen-1030x472.jpg 1030w, https:\/\/www.orthopaediezentrum-muenchenost.de\/wp-content\/uploads\/2017\/01\/ozmo-wandern-ohne-schmerzen-768x352.jpg 768w, https:\/\/www.orthopaediezentrum-muenchenost.de\/wp-content\/uploads\/2017\/01\/ozmo-wandern-ohne-schmerzen-705x323.jpg 705w\" sizes=\"(max-width: 1310px) 100vw, 1310px\" \/><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-l18pntlx-259500c25765fec72fafbeddab3a96d2\">\n#top .av-special-heading.av-l18pntlx-259500c25765fec72fafbeddab3a96d2{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-l18pntlx-259500c25765fec72fafbeddab3a96d2 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-l18pntlx-259500c25765fec72fafbeddab3a96d2 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-l18pntlx-259500c25765fec72fafbeddab3a96d2 av-special-heading-h1 blockquote modern-quote  avia-builder-el-2  el_after_av_image  el_before_av_heading '><h1 class='av-special-heading-tag '  itemprop=\"headline\"  >Hiking without pain<\/h1><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-l18pot5p-1a06811fc070f135aca514956da9f631\">\n#top .av-special-heading.av-l18pot5p-1a06811fc070f135aca514956da9f631{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-l18pot5p-1a06811fc070f135aca514956da9f631 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-l18pot5p-1a06811fc070f135aca514956da9f631 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-l18pot5p-1a06811fc070f135aca514956da9f631 av-special-heading-h2 blockquote modern-quote  avia-builder-el-3  el_after_av_heading  el_before_av_hr '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >Five advice for hiking with pleasure<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-98tlh-8b883fea9c173a7344271dea9c22ca4c\">\n#top .hr.av-98tlh-8b883fea9c173a7344271dea9c22ca4c{\nmargin-top:15px;\nmargin-bottom:15px;\n}\n.hr.av-98tlh-8b883fea9c173a7344271dea9c22ca4c .hr-inner{\nwidth:200px;\nborder-color:#004225;\n}\n<\/style>\n<div  class='hr av-98tlh-8b883fea9c173a7344271dea9c22ca4c hr-custom  avia-builder-el-4  el_after_av_heading  el_before_av_textblock  hr-center hr-icon-no'><span class='hr-inner inner-border-av-border-thin'><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-l18ppqzf-a6659a3f7123fad0d98b71378b24801c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Prof. Dr. Diehl gives tips on preparing for the next mountain tour<\/p>\n<p>Often one wishes nothing in the summer nevertheless nothing more eagerly than to go into the alps and to climb there the next mountain, however straight seniors should be careful before their next mountain route. While hiking is generally considered a low-impact sport, which is certainly true for people with healthy joints. However, patients with increased joint wear, especially in the area of the kneecap, should exercise caution. Above all, a downhill slope puts a lot of stress on the kneecap and the joints due to the negative braking forces compared to a flat stretch of road or an uphill slope. Joint wear or arthrosis often cause pain here; as soon as retropatellar arthrosis, i.e. arthrosis of the kneecap, is present, hiking tours are expressly not recommended. In all other cases, you should follow a few tips to continue to enjoy the fresh mountain air without problems and thus prevent falls or twisting of the ankle.<\/p>\n<h3>Five tips to avoid injuries while hiking:<\/h3>\n<h4>1. correct route planning<\/h4>\n<p>Here, above all, it is important to pay attention to the terrain to be hiked. Gravel or sandy paths, i.e. uneven surfaces, are potentially more dangerous than flat surfaces, because stones and pebbles are easier to bend over on and can injure the joints more quickly.<\/p>\n<h4>2. correct self-assessment<\/h4>\n<p>Try to assess yourself honestly at the beginning. Are you more of a beginner or a pro on the mountain? How much experience and condition do you have at the moment? These questions will help you create the perfect route for you and your joints. A beginner should start with a maximum tour of two hours and choose easy routes. You can increase in the coming expeditions. Also keep in mind that towards the end of a hike you will become more tired and therefore less focused. Here it is easier to become inattentive and twist your ankle. It is better to take a few more breaks, as you will not recover your joints, but you will refresh your concentration.<\/p>\n<h4>3. additional support<\/h4>\n<p>Trekking poles are discovered again and again in the field as an observer and for good reason, because they not only have a stabilizing effect on the joints, but also on their backs. This not only relieves your body weight, but also reduces the risk of twisting your ankle. However, it is crucial that you use the poles correctly and vary the length depending on the environment. If you are traveling on level ground, the poles should be set at elbow height; if you are climbing, the length must be shortened; if you are descending, the length must be increased.<\/p>\n<h4>4. on silent soles<\/h4>\n<p>Footwear also plays a very crucial role in their mountain tour. Sneakers can only be discouraged. Sturdy hiking boots that go over the ankle to prevent twisting in this way are a must. Equally important: a stable outsole and good cushioning.<\/p>\n<h4>5. training on the bike<\/h4>\n<p>One final tip is to be solidly prepared. Cycling is an excellent way to do this, as it challenges almost every muscle in the body. In addition, cycling is easy on your joints and increases their fitness. It&#8217;s best to start with 30 minutes a day, about three to four times a week. This will quickly get you and your joints fit for the mountain.<\/p>\n<\/div><\/section><\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Often one wishes nothing in the summer nevertheless nothing more eagerly than to go into the alps and to climb there the next mountain, however straight seniors should be careful before their next mountain route. While hiking is generally considered a low-impact sport, which is certainly true for people with healthy joints.<\/p>\n","protected":false},"author":8,"featured_media":8421,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[64],"tags":[],"class_list":["post-10026","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-information"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Walking without pain \u00bb Patient guide | OZMO<\/title>\n<meta name=\"description\" content=\"Hiking without pain - Orthopaedics Center Munich East. \u2713Patient guide \u2713Walking without pain \u2713Orthopedics \u260e +4989414143464 \u25b6 OZMO\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.orthopaediezentrum-muenchenost.de\/en\/hiking-without-pain\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Walking without pain \u00bb Patient guide | OZMO\" \/>\n<meta property=\"og:description\" content=\"Hiking without pain - 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