（为了让大家能更好了解此知识，贴末附意思相近的中文贴一篇）
因近期无节制、无方法地不停爬山、徒步、快步走，自上周三起，双膝开始疼痛，立定站，一分钟就开始疼痛；膝盖曲起时（如快步走几分钟），又感觉不到疼。
尽管之前看过一些户外伤痛警告，但总以为离自己很远。人就是这样，总是在做亡羊补牢的事情。好吧，无奈之下，上网恶补相关知识（贴出来分享给大家，顺便学学英语），末了，自己总结一下，作个抛砖引玉，望各路大神多多分享自己的经验。
那么长的英文，恐大家无耐心看完，特将重点用粗体划出，并将部分户外常用词翻译，方便兄弟姐妹学习学习。（读全文的，建议在原文处阅读，较清晰易看）
Saving your knees while hiking downhill原文：
http://blog.outdoorherbivore.com/life/saving-knees-hiking-downhill
Knee problems are common because they are one of the most used and abused joints in the human body. If you frequently experience knee pain during descents or resulting soreness afterwards, chances are you need to improve your form or pack weight.
Excess weight adds more strain to the kneesYour knees and hips are vulnerable to injury because they bear the most weight of your body.
A force of three to six times your body weight is exerted on your knee with each level step you take （每走一步，有自身重3至6倍的重力加于你膝盖上）. So, if you weigh 150 pounds, a force of 450 – 900 pounds is applied to your knee each time your heel contacts the ground （就是说，如果你重150磅，则每次你的脚跟接触地面时，有450至900磅的重力压在你膝盖上）. If you increase your body weight (or carrying load) the force multiplies by this additional amount. For instance, if you are 20 pounds overweight or carrying 20 pounds in your backpack, the force exerted on the knee adds 60-120 pounds per step.
Maintain a normal body weight and reduce pack weight for optimum knee health. （保持正常体重，并减轻背包重量，以保持膝盖健康）Downhill adds even more strain to the knees
The force applied to your knees is further amplified on non-level surfaces. According to a study published on pub-med.gov, the compressive forces endured by the knees during downhill walking were
3 to 4 times greater when compared to level walking. The compressive force is greater for women (who often have a shorter femur bone length) when compared to men. No doubt, sustained downhill trekking is a strenuous task for the knees – regardless of your weight or gender.
->
Never hike knee-locked down a steep decline! Walk at a steady, slow pace and keep the knees flexed. （下陡坡时，永远不要锁关节徒步下山。稳步、慢节奏走，保持膝盖灵活。——解释：锁关节——当大腿过度劳累的时候,走路时就会不自觉的锁关节,就是把腿部伸的笔直,这样可以减轻大腿肌肉的负担,暂时放松肌肉,但是却很容易造成膝劳损,膝冲击伤,脚踝劳损和脚踝扭伤。）The faster you hike, the longer your stride tends to be, which intensifies the weight and impact to your knee.
->
Traverse zig-zag, sideways or s-shaped rather than going straight down hills （“之”字型走、斜着走、或S型走都行，就是不要直走下山） whenever possible by making your own mini-switchbacks on wide trails.
-> If possible,
plan hikes where the downhill is at the end of the journey rather than the beginning. This way you have consumed most of your food weight, cooking fuel, etc.（尽可能将下山部分安排在行程的最后，而不要安排在最先。这样，下山时你已经吃掉大部分食物，用掉煮食燃气，等等。）
Dump unneeded water before heading downhill. （下山前，倒掉多余的水）An engineering marvel
The design of the knee is like no other joint in the body. Unlike a ball and socket, where bone meets bone and rotates, such as the shoulder and hip joints, the knee joint acts more as a pivotal hinge fastened in place by ligaments. In reality, the knee is much more complex than a pivotal hinge. The bone surfaces roll and glide as the knee bends, rather than simply bend and straighten like a hinged door. When descending, the top portion of your body moves you forward and the second half of the body glides the femur (thigh bone) forward. The knee is under constant compression as it twists and slides to keep your body steady while descending.
The knee is one of the most mobile joints in the body, but a gain in mobility means a loss in stability. Your knees work hard to bear and balance your weight with each activity you undertake. Activities that involve repetitive pounding, such as running, or a great deal of twisting, such as surfing or soccer, are the most difficult for knees, and thereby injury. Lower impact activities such as cycling or swimming are more gentle on the knees.
The most important thing you can do to is to take care and protect your knees over your lifetime so they serve you an entire life time.
A few more tips that may improve your downhill hiking experience – Walking Surface （行走的路面选择）->
Walk on soft soil or dirt versus concrete or hard surfaces. The pounding of your feet against pavement means your knees absorb the maximum rebound（走在松软的泥土或泥路上，不要走水泥路或硬底路。你双脚对硬地面的重击意味着你的膝盖吸收掉最大限度的反弹力）.
Foot Gear （鞋袜的选择）->
Wear well-cushioned shoes, so when the heel strikes the ground the shoe will absorb most of your body weight, rather than the knee joint. （穿较好鞋垫的鞋，这样，后跟着地时，鞋将代替膝关节吸收掉大部分体重）->
Wear proper fitting shoes.（穿尺寸合适的鞋） If you are not careful about finding proper foot gear you will have as much or more damage to your feet than walking around barefoot. If shoesare too snug, you might lose toenails.
Keep your toenails trimmed as short as possible to prevent them from banging into the front of the shoe. A last resort solution for toe relief is to cut off the top portion of your boots. Hope your experience doesn’t come to that! （尽可能剪短脚趾甲，防止其顶住鞋尖。万不得已，可剪掉鞋顶趾处的顶部。希望不至于此）->
If your shoes are a little roomy and you don’t want to purchase a new pair, try adding gel toe inserts （如果你的鞋稍小，而又不想买一双新鞋，可试着塞个啫喱鞋尖垫） (the ones that are marketed for ballerinas). Gel toe inserts may be useful for sustained steep descents, such as hiking in a gorge.
Lacing Technique （系鞋带技巧）->
Your hiking shoes must be tied tightly so they fit snug around your feet （徒步鞋必须系紧，以使得足部舒适）. This will reduce the impact of your toes against the front of your shoes. Learn proper lacing techniques for various types of terrain.
Protecting Knees （膝盖保护）->
A knee brace （护膝）will offer additional support when hiking. Get a knee brace that has an open patella (knee cap) to prevent joint compression （徒步时，使用护膝能提供有效支撑。要那种开孔式的护膝，以防止关节挤压）. Ace bandages offer minimal support and can actually result in more damage by putting pressure on the wrong areas resulting in fluid buildup or swelling.
->Get a proper knee brace（选用合适的护膝）. There are braces designed for different needs. Some are for compression, stability, swelling, ligament support, tracking, etc. You may need to consult a physician to understand what type of brace you require.
->
A hiking pole（登山杖） or walking stick will help take some off the load off the knees by redistributing weight to the arms and shoulders. They also help with stability（使用登山杖或手杖能分流一些重力至手臂和肩部，因此能一定程度上减少膝盖的负荷）, but is no guarantee of a pain-free hike.
Lubricating Foods （食用有润滑作用的食物）->
Add Omega-3 foods, such as walnuts or olive oil, to your meals （餐饮中添加带奥米茄-3的食物，如核桃或橄榄油）. Olive oil is a versatile oil to pack on the trail because it serves so many functions. Not only is it rich in omega-3’s
which help lubricate the joints so you will experience less friction, grinding and pain（能润滑关节，减少摩擦、碾压和疼痛）, but it is also excellent for shaving, moisturizing skin, soothe burns…the many uses of olive oil
->
Add dried pineapple to your trail mix. （杂锦干果中加入菠萝干——网络解释：Hiking in the U. S. usually means bringing along a bag of trail mix for hearty fuel.
徒步旅行在美国通常意味着携带一袋让人充满燃料的食物。） Bromelain （菠萝蛋白酶）, an ingredient found in pineapple, is a natural anti-inflammatory that will
help speed up recovery of knee and joint pain （能加快帮助膝盖伤痛的恢复）. See other anti-inflammatory foods and dried (high-calorie) fruits to take hiking.
->Advanced sufferers can take a supplement containing glucosamine and chondroitin, substances that reduce pain and repair and rebuild cartilage.
Strength & Flexibility （肌肉力量与柔韧性）->
Keep muscles engaged and stretched by practicing a lifetime of daily activity & stretching.（不翻译了，平时加强锻炼吧） Most injuries are caused by people who are inactive over long periods of time. A sudden urge to fulfill a “bucket list” or exercise deficit is a common cause of injury.
Knee problems are less prevalent if you maintain strong leg muscles that support the knee. If these muscles are weak, your knees are too. Strengthen the muscles that support the knee by performing weight bearing exercises that work out your hamstrings, inner thighs, quadriceps and calves. Keeping these muscles strong and balanced will help keep them in the correct proportions and reduce the stress endured by your knees while hiking.
->Ankle weights will help strengthen your legs. Start off with a 5 lb. weight. To work the inner thighs: wear ankle weights, lie on your back with one leg bent and on the floor; slowly lift the other leg, keeping the knee slightly flexed; rotate your foot out and tighten your inner thigh; Repeat with the other leg. For the hamstrings: stand and lift one weighted foot behind you until the lower leg is at 90 degrees and hold 5-10 seconds; lower the foot slowly and repeat each exercise about 15 times.
看到一个中文的护膝建议，贴出来供大家参考：
徒步保护膝盖的一点点建议原文：
http://home.iyaxin.com/thread-334872-1-1.html为了避免更多驴友的膝关节受伤，我把这些年徒步积累的一点点经验给大家说说，希望对新驴们有所帮助，
先说说
徒步鞋进山徒步，徒步鞋是必须的，什么牌子的自己定，
徒步鞋要选比平时的鞋大一号的高帮徒步鞋，穿上后自己的手指要能从后脚跟与鞋子之间插下去，脚掌在鞋子里不能被鞋帮挤压的不能动。
袜子要穿稍厚点的棉质袜，千万别为了怕热而穿丝袜。
手杖和背包在这就不说了，大家上百度查查有很多介绍，我着重说说下山下坡的走路方法吧，因为
大多数膝关节损伤都是在下山下坡时不知不觉走伤的，而上山上坡一般不容易损伤膝关节。
一、我们先了解一下膝盖和膝关节：
首先是结构，大腿骨或叫股骨与小腿的胫骨和腓骨，上面还有膝盖骨也是大家知道的叫髌骨构成了膝关节。在股骨和胫骨之间有两个大的软骨盘，分别称为内侧半月板和外侧半月板。股骨前下端有槽合适安放髌骨，能非常满意供髌骨在糟内上下移动，这些关节表面的软骨能吸收震动，承受压力，直到它们出现毛病。软骨，特别是半月板，在运动时，是人体最易受伤的部分。膝盖大概是要求最高的关节，原因是它们经常承受着人体的整个重量，而且由于活动范围大，其结构使它们比髋关节和踝关节在冲击下更脆弱。问题更大的是膝盖受伤都是因为软骨、半月板之类不容易再生的组织受伤或损坏，这些组织不象肌肉可以很快地长出来，伤的严重只有手术更换替代品。如果你希望长期从事户外运动的话，对膝盖一定要小心，可惜很多人意识到这点时已经太晚了。
二、平时锻炼，爬山和膝盖受伤的关系
很多强人，身体素质一般，但是有毅力，在坚强的意志力支撑下，一直超强度的透支着自己的身体，其结果就是落下一身的关节伤。驴友们要注重平时的锻炼，尤其是大腿正面肌肉耐力和力量的锻炼，这些锻炼的目的不在于让你爬更远更高的山，而是在于让你就算是在下山的时候也能保持旺盛的体力。很多损伤都是发生在体力不济的时候，我看过很多人，上山的时候一个个生龙活虎，下山的时候却一个个拖着腿下，这样走到家你不劈叉才怪。
当大腿劳累的时候，你走路时便会不自觉的锁关节，锁关节的意思就是把腿部伸的笔直，这样可以减轻大腿肌肉的负担，暂时放松自己的肌肉，但是却很容易造成膝劳损，膝冲击伤，脚踝劳损，脚踝扭伤，以及腰肌劳损。三、下山如何保护膝盖
1、膝关节的损伤：
我们知道膝关节的损伤主要是来自冲击，在上山时这种冲击还小一些，
快速下山膝盖受到的冲击力约是自身体重的5-8倍，即便是一个不胖的人，从一座1000米的山峰一路冲下来，膝盖将遭受成千上万次半吨左右的打击，如果再负重，就和拿锤子猛砸自己膝盖基本是一样的，结果能好得了吗？
2、
走下坡路的姿势：
这是十分重要也是被很多人忽略的。特别是下山的时候，有些人喜欢跑着下山，有些人喜欢跳来跳去，这些都是造成膝盖受伤的最直接原因。
正确的方法是，下山或走较陡的山路时重心偏后并稍降低，前脚站好才把重心移过去，这样造成的冲击性会比站直跑和跳下去的姿势减少几倍或十几倍。特别是负重时更应该注意这种行走姿势，要不然过不了多久你的膝盖就会向你提出抗议。
在下陡峭的山时，要侧身下。下缓坡时脚尖不要正对着身体前方，以免脚指甲被顶黑。我个人觉得一步一摇的步法对膝盖的冲击力比较小，就是前脚外侧脚跟先着地站稳，后脚再离开，身体跟着节奏轻松摇摆，就像《老大的幸福生活》电视剧里老大的养生操的步法。上次去康家石门子，我用这方法翻山越岭二三十公里，没用护膝，回来一点酸、疼的反应都没有。
3、下山时膝关节的保护：
下山时首先要绑紧鞋带、绑好护膝（注意护膝不要绑的过紧而影响血液循环，要避免护膝压迫膝盖增大膝盖的摩擦力）、正确使用登山杖（什么时候上下山，登山杖对保护膝盖都有好处，尤其是负重时和膝盖有问题时）、
降低背包的重心（有些包有可调重心拉绳）、用上面说的走路方法下山。再就是为保护你的膝盖
尽量用平和的心态去徒步，尽量避免没必要的比猛斗快，你就是第一个走到终点，也还要等所有人到齐了才能乘车回家。也没有必要去做爆驴，非要背得比别人的背包更重，走的比别人更快更远。三是
选择松软的土地、碎石坡、草地、雪地走。四是
适当的休息，在感觉到累的时候停下休息几分钟。五是
倒退着走下坡路，当你走下坡路膝关节疼痛难忍的时候，采取倒退着走，这种方法可以让你立刻缓解疼痛感到舒服，当然最好要有一个同伴牵着安全些。4、回家后的养护：
到家后
先用兑醋的热水泡脚，这对腿脚和整个身体都是非常有益的，
对有酸痛感的肌肉进行按摩。
平时经常运动加强腿部肌肉的力量，将膝盖固定住的东西仅有肌肉和韧带，锻炼肌肉是很重要的，因为肌肉是重要的支撑结构。如果你的肌肉松弛无力，你的膝盖可能有麻烦了。
四、给驴友朋友们的几点建议
1、
减少负重，包括自己的体重。出发之前一定量力而行，即使是去爬座小山，直立行走的时间超过4、5个小时也是很正常的。
2、
开始爬山之前，做好充分的准备活动，包括拉伸身体，让关节、肌肉、韧带等得到良好的预热。也可以用双手手指揉搓膝盖下边缘，促进关节润滑夜的分泌。
3、
使用护膝和登山杖。登山杖要选可靠的，最好是两根，上臂尽量多的分担腿的负重。
4、
不要有炫耀的心理，不然只能证明你不够成熟，如果你实在想爬得爽点，就选在上山的时候表现速度吧，顺便别忘了帮大家背着水。
5、
是什么体力就先爬什么样的山，挑战新难度要循序渐进，建议出发之前正确评估自己的体力和户外能力，想想能不能跟上同行者的速度或者进程安排，最好不透支自己的膝盖。
6、
一定要穿徒步鞋，并且记住一般松软的土地、草地、碎石坡、雪地对膝盖都相对友好，不过要注意防滑，还有走碎石路的时候一定要照顾走在你下面的人，不然就太孙子了。
7、
不要“锁关节”。当大腿过度劳累的时候，走路时就会不自觉的锁关节，出现这种状况时，就先休息一会。 8、
加强腿步肌肉的力量，发达的肌肉可以在一定情况下缓解膝盖所承受的压力，让膝盖的损伤降低到最小。
[ 此帖被光头妹在2015-11-18 10:39重新编辑 ]
