How to recover from knee pain after exercise

After exercising, we often experience one or another physical discomfort, of which knee pain is a relatively common phenomenon. So we do to avoid knee pain after exercise? How to do after exercise knee pain?

How to do after exercise knee pain

Reduce unreasonable exercise

In the case of knee pain after exercise, it is best to reduce some unreasonable exercise, like sports that require repeated squatting, climbing mountains, long time climbing stairs, etc. will make the knee joint wear more serious. And also avoid running and jumping for a long time to relieve the symptoms of knee pain.

Perform flexion and extension exercises

First sit down and then wrap your arms around one leg, slowly lift your calf upward, then tense your toes like the front, then slowly relax to the lowest point, and then repeat this action, so that each leg does 10-50 times every night, you will become sore when you do this action, which is to receive the exercise stimulation, and this acid will effectively mobilize the joint ability to improve, such as ligaments, muscles.

Do functional training to stabilize the knee joint

Lie flat on a bed or cushion with the knee joint straight and raise the straight leg under non-weight bearing conditions. In the absence of significant pain response in the knee joint, you can make a sandbag from used clothing, place it on the back of the foot and do straight leg weight-bearing elevation exercises.

Perform small half squat training

arms crossed, both feet facing forward, leaving a fist gap between the two feet, squatting knees is also a fist distance, the height down ten centimeters short, mainly showing the legs bent, hips sinking, waist and back upright, hold still, do 10-30 minutes each time, to put the body weight on the forefoot, which is conducive to balance. Small half squat for the knee joint, muscles and ligaments are certain health effects. Through the "small half squat" exercise, the leg joint ligaments are continuously stimulated by the lubricating fluid produced by the first is to lubricate the joint, the second is to nourish the joint, the most critical is in the nutrition of the knee joint can also repair the knee joint.

Keeping the knee warm

After exercise knee pain, do not let the knee and leg cold, especially in the air-conditioned room, you can cover the knee with an extra layer of blankets.

Massage the knee joint

When knee pain occurs after exercise, there will be some pressure points around the knee joint. After finding these pressure points, you can use your thumb to rub them from light to heavy, with a sore and swollen feeling. Each pressure point can be rubbed for about 1 minute to relieve pain and promote local blood circulation.

Wearing a sports brace

When knee pain occurs after exercise, you can wear a sports brace such as a knee brace, which can help reduce the pain caused by knee wear and make the knee area more flexible, and play a protective role.

Go to the hospital for an examination

If you have knee pain that lasts for a long time after exercise, it is recommended that you go to the hospital for an examination to see if any part of the knee is damaged.

How to avoid post-exercise knee pain

Warm up well

Adequate warm-up exercises can prevent knee pain from occurring due to knee ligament strains that occur when the knee joint is not prepared for sudden exercise. The general warm-up time is 5-10 minutes, you can do twisted knee, leg press, high leg, jogging and other warm-up exercises, so that the body slightly sweating.

Choose the right sports shoes

When exercising, choose the corresponding sports shoes, do not wear a slipper or high heels when running. Wearing the right shoes can help cushion the pressure on your knees.

Grasp the intensity of the exercise

When exercising, grasp the intensity of the exercise, control the amount of exercise. It is best to give the knee joint time to rest instead of doing high-intensity exercise for a long time.

Mastering exercise techniques

Knee damage may occur due to a lack of skill and posture when playing sports. Therefore, it is important to master the skills before going for a sport.