Core Viewpoint - The article emphasizes the importance of proper techniques and equipment for hiking to prevent injuries, particularly to the joints and back, during the autumn season when many people engage in outdoor activities [1][3]. Group 1: Hiking Techniques - Hiking is not simply walking; it involves specific movements that can put unique stress on the joints, especially during uphill and downhill activities [3][4]. - Proper techniques for uphill hiking include ensuring the knees do not extend beyond the toes, avoiding inward knee rotation, and maintaining a neutral spine to prevent excessive pressure on the knees and lower back [5][6][7]. - For downhill hiking, it is advised to land on the forefoot rather than the heel, avoid loose footwear, and consider using a sideways or S-shaped descent to distribute impact forces [8][9][11]. Group 2: Equipment Recommendations - The article suggests that protective gear should be chosen based on specific needs rather than an abundance of equipment, as incorrect choices can lead to increased wear and tear [12]. - Essential equipment includes trekking poles for balance and reduced joint pressure, knee braces for targeted support, and well-fitted hiking shoes that provide ankle stability and grip [13][14][16]. - It is recommended to ensure shoes fit snugly and to use ankle supports if there is discomfort to prevent further injury [18]. Group 3: Injury Signals and Emergency Response - Four serious signals indicating the need to stop hiking include hearing a "pop" sound during an injury, rapid swelling of the joint, visible bruising, and pain during joint movement even without weight [19]. - The article outlines the PRICE principle for emergency response: Protection, Rest, Ice, Compression, and Elevation, emphasizing the importance of seeking medical evaluation before resuming hiking activities [20].

Core Viewpoint - The article discusses the rapid development of pickleball, a sport that combines elements of tennis, badminton, and table tennis, highlighting its accessibility and enjoyment for enthusiasts. Group 1: Basic Rules - The pickleball court dimensions are 13.4 meters long and 6.1 meters wide, with specific areas such as the baseline and kitchen zone that players must be aware of [6][7][8]. - Players must serve from behind the baseline, ensuring the ball crosses the centerline into the opponent's service area [7][10]. - The kitchen zone, located 2.13 meters from the net, prohibits players from executing volleys [8][12]. Group 2: Serving Rules - New players are recommended to use an upward trajectory for serves, with the paddle below the wrist at the point of contact [9]. - The serve must land in the opponent's diagonal service area, and if it touches the net, it does not require a re-serve [10]. - At least one foot must remain behind the baseline during the serve, and the ball cannot land in the kitchen zone [11][12]. Group 3: Scoring Mechanisms - Under the "serve to score" system, the serving team must serve from the right side and can only lose the serve after both players have failed to score [13][14]. - In the "direct scoring" system, the serving side serves from the left when their score is odd and from the right when even [16][17]. - The receiving team cannot score during the serving team's turn, even if they make a mistake [15]. Group 4: Practical Techniques - Recommended grip is the "three-finger grip" for better wrist flexibility and shot stability [21]. - Players should position their feet shoulder-width apart and angle their bodies at 45 degrees to the baseline [21]. - The ball should be tossed to a height of 25-30 centimeters before striking it below the waist to minimize net contact [22]. Group 5: Key Considerations - Improper technique can lead to injuries such as wrist tendonitis and knee strain; using supportive gear and post-exercise recovery methods is advised [26]. - New players should focus on a strategy of 70% defense and 30% offense to maintain depth in their returns and avoid unnecessary errors [26]. - It is recommended to use a professional carbon fiber pickleball paddle weighing between 200-240 grams [27].