How to recover from knee pain from playing ball

I believe that ball games are a favorite sport for many people, not only are they fun, but they are also excellent for physical exercise. However, in the process of playing ball, there is also discomfort like knee pain, which is caused by what causes it? How to recover from knee pain when playing ball?

What's wrong with playing ball and knee pain?

Insufficient warm-up

Before playing ball sports, there is no sufficient warm-up, and in sports like basketball, badminton, tennis, etc., it is necessary to keep running and shifting. Without a good warm-up, the body's joint ligaments are not active, making it easy for the knee joint to be injured and painful due to sudden strenuous exercise.

High volume of exercise

In ball games, like basketball, badminton, tennis, etc., the knee joint is used more, long-term repeated friction, flexion and extension, will make the knee joint surface easy to wear and ligament degeneration, coupled with a large amount of exercise, will increase the degree of wear and tear, and finally lead to knee joint strain, resulting in knee pain.

Overuse of force

When you play ball, you may use too much force to catch the ball, causing the knee joint to exceed the load it can bear, resulting in knee injury and pain.

Improper posture

Improper posture and movement during ball games can easily lead to knee injuries and pain. When playing badminton, the correct forward motion and backward motion will cause increased friction between the joints during flexion and extension.

Venue facilities caused by

If you choose a venue that does not meet the requirements, such as playing basketball or soccer on an uneven field, it is easy to cause a large impact on the knee joint, which can lead to injury.

Unsuitable shoes

If you do not choose the right shoes when playing, wearing slippers, sandals or high heels on the field to play, whether it is playing badminton or basketball, wearing these unsuitable shoes, there is no cushioning effect on the knee joint, it is easy to be injured in playing ball constantly running.

Knee impact

In playing ball sports, due to the intensity of the movement, it is easy to make the knee in the movement of strong impact and thus injury, resulting in pain.

What to do if you have knee pain

Stop playing ball

If you have knee pain while playing ball, it is best to stop playing ball so that the pain is not intensified by continuing to use force on the painful area.

Relax your muscles

If you have knee pain when playing, don't forget to stretch your body muscles after you finish playing to help relax them, which can also help relieve knee pain.

Cold compresses

If you have knee pain after playing ball, you can use an ice pack or towel wrapped in ice to apply a cold compress to the painful area after you finish playing ball.

Perform strength exercises

Lack of strength in the thighs or hips is also a cause of knee pain, so knee pain can be helped by strength exercises to rebalance the muscles and relieve knee pain. 1, static squat. The actual body is straight, chest up, feet apart and shoulder width, toes forward, slowly squatting until the knee joint has a sense of soreness and swelling when stopped (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. 2, against the wall squat. Back against the wall, feet located in front of the body 45-60cm, slowly bend the knees to less than 90 degrees, pay attention to keep the knees do not exceed the toes; maintain a period of time after straightening the knees. 3, single-leg squat. Put the leg with the sore knee on the step, slowly bend the knee until the other leg touches the ground, and then slowly straighten the knee.

How to prevent knee pain when playing ball

1, warm up before playing ball. Before playing ball to fully warm up the body muscles, such as stretching, squatting, moving knee joints, ankles, jogging for a few minutes, so that the muscles and joints can move to avoid sports injuries. 2, wear knee pads. When playing ball, you can wear knee pads, can reduce the wear and tear of the knee joint, for the protection of the knee joint has a certain role. 3, control the amount of exercise. Grasp the intensity of playing sports, to gradually increase the amount of exercise, from low intensity for a short time to slowly increase. 4, choose the right venue and shoes. Play ball to wear suitable sports shoes, the venue is best to choose the kind of corresponding special places. 5, after playing ball to relax. Do not forget to relax the body muscles after playing.