How to exercise a lot of knee pain

Life is exercise, adhere to the exercise can not only strengthen the body, but also to prevent and cure diseases, more and more people join the ranks of fitness exercise, some for weight loss, some for strengthening, no matter what purpose, to have the effect, we must have daily persistence, and the amount of exercise to be appropriate, the size of the exercise to determine their own conditions, gradually increase, that the amount of exercise knee pain how to do is good?

Exercise knee pain is what happened

1, often time not exercise, did not go through a buffer phase, suddenly a lot of physical exercise, knee joints, muscles and other body parts do not adapt to a time, it is easy to cause pain. 2, too much exercise, and no warm-up exercise before exercise, exercise too hard, the knee joint does not get an effective buffer, easy to damage, causing pain. 3, the amount of exercise is required to increase gradually, the knee joint is in a state of activity, blindly carry out the intensity of the exercise, easy to cause sports injuries, and if the exercise is not adequately prepared when the knee pain, if a large number of long-term exercise will lead to wear and tear of the knee joint, resulting in degenerative lesions.

How to do with heavy exercise knee pain

Reduce the amount of exercise

When it is found that too much exercise, knee pain, this short period of time should rest, such as knee recovery, the next exercise must reduce the amount of exercise, according to the ability to do, should not be a daily exercise exercise, about 4 days a week is enough, to leave two days to the body to rest, its exercise effect can be reflected.

Cold compress

Apply a cold compress to the knee pain, keep the cold compress for 30 minutes; two to three times a day, do not apply heat, massage, massage or medication; 24 hours later with analgesic and anti-inflammatory topical painkiller Fotalin emulsion, use massage to relax the tendons and blood, warm the meridians.

Small remedy

Take 100 grams of pepper crushed, 10 slices of fresh ginger, 6 pieces of chopped white onion, mix them together, put them in a beanbag cloth, put the medicine bag on the knee pain, put the hot water bag in the medicine bag, cover the quilt, apply the hot compress for 30-40 minutes, once in the morning and once in the evening, also the knee pain is on the top, the medicine bag is on the bottom, use each bag for 7 days as a course of treatment.

Exercise exercises

Proper stretching, strength exercises can also be effective in improving knee pain; insufficient thigh or hip strength is the main cause of anterior knee pain and iliotibial band sign group; tight thigh, hip and calf muscles may be the cause of your knee overuse injury, performing strength exercises and stretching exercises can help muscle balance, relax tight muscles and improve sports knee pain situation.

How to Prevent Sports Knee Injuries

To prevent pain in the knee and other body parts, it is important to build muscle strength and flexibility, which is the primary goal of your regular sports workouts, and spend at least 4-6 weeks conditioning before you start a sports session or hard training program. In addition any new exercise session or workout regime starts with low intensity. Physical exercise should start at no more than 1 hour and slowly increase your time and intensity each week. Physical exercise such as running, biking, swimming and strength exercises all start with short periods of low intensity and do not increase your time and intensity by more than 10% each week.

Tips

Generally speaking, if you do not exercise often, you will have knee pain after exercise or over-exercise, which is the reason for not warming up sufficiently before exercise, not moving joints and relaxing muscles after exercise, pay a little attention to future exercise, pay attention to warm-up, wear light sportswear, protect your knees, and gradually increase the amount of exercise can be. If it occurs in adolescents, it is a normal phenomenon, "growing pains", will be reduced after appropriate reduction of exercise and calcium supplementation. If it is frequent, it may be osteoarthrosis, the main clinical symptoms are: pain, dysfunction, deformity and so on. Early manifestation is walking for a long time in the joint pain and discomfort, will be reduced after rest, it is recommended to go to the hospital for examination, with the doctor's treatment.