Trekking is a long-distance walking activity across rugged terrain such as high mountains or deep forests. Master of Science, Doctor, Level I Specialist Phan Thanh Tan, from the Orthopedic Trauma Center, Tam Anh General Hospital, TP HCM, states that trekking improves cardiovascular health, strengthens muscles, burns calories effectively, reduces stress, and builds willpower. However, not everyone is suited for this sport.

Trekking is a high-intensity physical activity, requiring high endurance and directly impacting the knee joints. Continuous knee bending, carrying heavy loads, and moving on uneven terrain easily cause damage to the meniscus, tendons, and ligaments, especially when descending.

Many people go trekking during holidays. Photo: *Bao Uyen*.

To gain the benefits from this sport and prevent injuries, Doctor Tan advises participants on the following:

Pre-training is essential for endurance, a crucial factor in trekking. Before starting the journey, participants should train daily by walking, running, performing squats, lunges, and climbing stairs to accustom their bodies to physical activity and increase the endurance of their quadriceps, hamstrings, and gluteal muscles. This reduces the force on the knee joints and prevents cramps and rapid exhaustion.

Wear appropriate gear, including comfortable, breathable clothing and light luggage. Footwear is the most important element, as all force is concentrated on the feet during trekking, making them prone to swelling. Therefore, shoes should be wide enough for comfort. However, avoid choosing overly wide shoes, as they can hinder movement. Shoes must be waterproof and have high grip to reduce the risk of falls.

Equip yourself with full supportive items such as trekking poles, which help distribute weight, thereby reducing pressure on the knees, especially when descending. Wear knee braces to stabilize the joint, limit rotation when moving on difficult terrain, and effectively reduce injuries.

Employ correct climbing technique. When ascending, many people habitually use their quadriceps and hip muscles to propel themselves upwards. This posture causes direct force on the knees, potentially leading to wear and tear and damage to the articular cartilage. The correct posture for ascending is to keep the knee and lower leg straight down to the ground, using the calf muscles to lift the body forward. When descending, tighten shoelaces, avoid stiffening the knees, and keep the knee joints relaxed.

Choose a suitable route, especially for those new to trekking. Beyond the uphill climb, consider the downhill path. While trekking, if you feel tired, stop and breathe steadily, but avoid sitting down immediately, as this can lead to blood pooling, muscle soreness, and slow recovery.

Doctor Tan assesses a patient's knee joint function. Photo: *Tam Anh General Hospital*.

Doctor Tan recommends that when participating in any sport, individuals should pay attention to their health, choose appropriate forms of exercise, and seek immediate medical attention if they feel any abnormalities.

By Phi Hong