This article here will tell you exactly how to recover from a knee injury https://indiahikes.com/howtorecover...

5 knee strengthening exercises to work on before the trek    • 5 Knee Strengthening Exercises To Do ...  

Knee injuries are common on treks. Knee pain is also common after treks. Both are painful and can last for many months. So here are some tips to avoid knee injuries and knee pain before, during and after your trek.

Before your trek: Most trekkers believe that learning how to descend safely will help avoid knee injuries. But your prevention process actually starts months before your trek. You would know that your leg muscles play the biggest role on your trek — mainly your quadriceps, hamstrings, and calves. Your glutes also have a role to play. The stronger these muscles are, the less pressure there is on your knees while trekking.

On your trek: There are a few basic things you must follow while trekking to avoid knee injuries. Use a Trekking Pole, learn to descend the right way, stretch well before and after your trek, and use the right gear.

After your trek : After you return from your trek, it’s important to care for your knee. Give your knee perhaps 45 days of rest after the trek before getting onto your fitness routine again. Continue with the exercises mentioned to strengthen your knee. It’s a good practice to include that in your fitness routine.


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