How to play badminton knee pain

Many people feel pain in their knees after playing badminton sports. Why does it hurt to play badminton with knee pain? How can I prevent knee pain?

Why does playing badminton cause knee pain

Chronic strain injury of the knee joint caused by long-term heavy training

Badminton common knee pain point is in the lower edge of the knee patella then, is a patella tip end disease, because badminton, the knee is the use of more joints, long-term repeated friction, flexion and extension, easy to make the knee joint surface wear and tear and ligament degeneration, and finally lead to strain injury of the knee joint.

Incorrect movement causes knee injury

In badminton, due to some incorrect posture and movement, it is easy to make the knee joint injury. Such as incorrect forward motion and backward motion of the external rotation, in flexion and extension because of the joint fossa and joint head of constant friction caused by the knee joint medial ligament and cartilage damage, injury synovitis, patellar strain and knee meniscus injury.

Not doing sufficient warm-up exercises

In badminton, it is necessary to constantly run and move. If you do not do a good warm-up exercise before the sport, it is easy to cause painful knee injuries because of the sudden intense movement.

Insufficient strength of the quadriceps

The front part of the knee capsule is made up of the quadriceps and its tendons. The quadriceps tendon stops at the upper edge of the patella and is attached to the tibial tuberosity through the patella by the patellar ligament, which is the main device for knee extension. The quadriceps is an important factor in stabilizing the knee joint, whether it is starting, stopping or half-squatting preparatory position is dependent on the quadriceps to complete, if the quadriceps strength is weak, the pulling force it can withstand is too small and the relative load is large, it is easy to cause knee strain and thus produce injuries.

The body is in a fatigued state

The body is in a state of fatigue to badminton, there is a certain impact on the production of knee injuries. If your body is fatigued, the sensitivity is not enough, easy to react in time and lead to injury.

Facility conditions of the venue problem

The facilities of the venue do not meet the requirements of the sport, the venue is too hard or uneven, are easy to cause knee injuries in the sport.

Playing badminton knee pain how to care

Quiet squat

The body stands straight, chest up, feet apart and shoulder width, toes forward, slowly squatting until the knee joints have a sense of soreness and swelling, stop not moving (the standard angle is behind the leg angle of 135 degrees, the specific angle to adjust according to their own situation), until the legs are sore and obvious trembling, get up and walk slowly to relax. 3 times as a group, each interval of 1 minute, adhere to 30 minutes a day or so.

Horse stance

Zama stance is also effective in relieving knee pain. Open your feet 10-20 cm, stand straight with your arms crossed and squat down 10-20 cm.

Kneeling up

Kneel on a padded wooden bench, rotating your weight on one knee alone and lifting the other knee slightly, as if you were kneeling and stepping.

How to prevent knee pain when playing badminton

Perform warm-up exercises

Before playing, perform muscle stretching, squatting, moving knee joints, ankle joints and other movements. Allow the body to be able to adapt more quickly in the movement.

You can wear knee pads

When playing badminton, you can wear knee pads or pressure bandages, which have a certain effect on protecting the knee joint.

Pay attention to grasp the amount of exercise

Badminton also need to grasp the intensity of the exercise, do not play for a long time in a row, it is best to play a day off, there is an interval, so that the knee and other joints have room to rest.

Pay attention to the footwork of playing

Pay attention to the rhythm and flexibility of the footwork when playing, especially the net footwork. The impact on the knee is relatively large if the net gait is not standardized. The net gait should firstly be standardized, and secondly, attention should be paid to the rhythm of running.

The front of the knee should not exceed the toe

In playing badminton, the front of the knee should not exceed the toe. If the knee exceeds the toe, it will make the knee load becomes greater, and the damage to the knee is more serious.

Lower limbs and lower limb joint stability should be strengthened

The increase in strength of the quadriceps and gluteal muscles can also reduce the end pulling force and reduce the effect on the knee, otherwise the pulling load is always concentrated in one point and can easily cause disease.

Pay attention to finishing activities after playing

After playing badminton, pay attention to timely muscle pulling, such as lifting the foot from the back to the hip and other simple actions to ease the tightness of the muscles.