Saugus Urgent Care: Keep Your Knees Protected When Hiking and Biking

Hikers and bikers are certain to have a fun and thrilling adventure at Breakheart Reservation. Covering 640 acres of hardwood forest, the reservation is home to fresh water lakes and is adjacent to a section of the Saugus River. Moreover, there’s a trail system that you can take to access various sections of the reservation for bird watching, and to enjoy nature.

Hiking is an exciting experience; however, it can be risky as well. Injuries are common when hiking, and one of the most vulnerable parts of your body for hiking injuries is the knee. Your knees have a lot of stress placed on them while hiking, which could injure them, sending you to a Saugus urgent care clinic. It’s important to know how to treat and prevent knee injuries so that you can have a safe hiking adventure.

hiking and biking

The RICE Treatment

The RICE (rest, ice, compress, elevate) treatment is advised for sprains and fractures because it’s basic and effective. When you hurt your knee, you need to give it time to rest. Avoid moving it around; instead, find shade where you can sit down and take a break. Next, apply ice to the affected area to reduce swelling. Wrap the ice in a shirt or towel before applying it to the injury site. If you don’t have ice, you can use cold water to soothe the injured knee. Third, compress the affected area by covering it with elastic knee wrap. The last thing to do is elevate your knee higher than the level of your heart to reduce blood flow in the area.

Preventive Exercises

Before hiking you need to practice a conditioning routine that can help you strengthen your knees. One good sport for this is biking. It boosts the endurance and strength of your hamstrings and quadriceps, which are vital in the use of your knees. It is recommended to start biking at least two months before your scheduled hike. Leg extensions are another exercise good for the knee as they work the quadriceps on your thighs, helping enhance your knees’ strength.

A knee injury can ruin your hiking adventure, so make sure you come prepared. Ideally, before going on a hike, make sure you know how to prevent or treat such an injury to ensure your safety. In case you get injured badly or if the pain doesn’t go away, visit a provider of urgent care in Saugus.

Sources:

Knee Help?
backpacker.com

Exercises to Prevent Hiker’s Knee
livestrong.com

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