Playing badminton can be said to be a lot of benefits, not only to strengthen the body, but also to help lose weight and slim, but some people will worry about playing badminton will not cause damage to the knee?
Playing badminton hurt the knee?
The science of playing badminton is small damage to the knee, while improper badminton, such as playing badminton incorrect posture, excessive force, etc. can cause major damage to the knee, making the knee pain.
Reasons for badminton knee injury
No protection of the knee joint
In the process of playing badminton, you need to constantly move, jump, the knee is more parts of the use, long-term down without attention to protection, it may be due to excessive wear and tear on the knee joint injury.
No warm-up
No warm-up before playing badminton, directly on the ball, the body's various parts of the joint ligaments are not active, prone to knee ligament muscle strain.
Excessive force leads to
In the process of badminton, big strides or running and jumping to catch the ball, if too much force, may make the knee joint beyond its capacity to withstand the load range, thus making the knee injury.
Incorrect action leads to
When playing badminton, the posture and movement is not standard and incorrect, it will make the knee extremely vulnerable to injury, such as incorrect forward stop and back to the movement when the flip, in flexion and extension will cause damage to the medial ligaments and cartilage of the knee joint because of the constant friction between the joint socket and the joint head.
Excessive intensity of movement
Playing badminton is too strong, too long, and the knee joint is a more used part, long-term repeated friction, flexion and extension will make the knee joint wear serious, extreme fatigue, will cause strain injury to the knee joint.
Venue causes
Choose to play badminton site does not meet the requirements, the site is too hard or uneven, will cause a large impact on the knee joint, resulting in damage to the knee joint.
How to play badminton to the knee injury
If you hurt your knee in the process of playing badminton, knee pain, if it is a serious situation requires timely medical treatment, while if it is a minor injury, you can promptly carry out effective treatment.
1, knee joint sprain or muscle strain, to immediately stop the movement, timely cold water or ice wrapped in a towel for cold compresses.
2, after 24 hours or 48 hours, you can apply heat to the knee, can help promote blood circulation, reduce pain.
3, the knee pain area massage, generally around the knee joint will appear some pressure pain points, find these pressure pain points, with the thumb from light to heavy into the press, there is a soreness and swelling is appropriate.
4, a small half squat exercise, a small half squat for the knee joint, muscles and ligaments are certain health effects, not only to lubricate the joint, but also to nourish the knee joint, to help repair the knee joint.
5, kneeling up. Kneeling with a padded wooden bench above, the weight falls on a separate knee joint in turn, the other habit of lifting slightly, like kneeling stepping, for the relief of knee pain has some help.
How to avoid playing badminton injury knee
1, before playing badminton, a full warm-up exercise to avoid knee muscle strains occurring because the knee is not ready for sudden movement, like knee wraparound exercise, high leg lift, jogging, etc. are available as warm-up exercises.
2, choose the right venue and shoes. When playing badminton, try to choose more flexible shoes and special venues for badminton.
3, grasp the amount of exercise, control the intensity of playing badminton, do not go to play badminton every day, it is best to play only 2-3 times a week, so as to give the knee time to rest and recover.
4, master the correct posture and skills to play badminton, especially when playing badminton, pay attention not to let the front of the knee more than the toe, more than the toe then easy to increase the load on the knee.
5, after playing badminton, pay attention to do finishing activities, timely to help the movement of tight muscles to relax and speed up muscle recovery.
6, wear knee pads. When playing badminton, you can choose to wear knee pads, for the protection of the knee joint can play a role, especially those who have bad knees or knee injuries.
