Causes of knee pain after playing basketball

Basketball can be said to be one of the more popular sports, and many people will come to a basketball game from time to time, often play basketball can bring many benefits to the body, but also inevitably some sports injuries, like playing basketball knee pain is a very common phenomenon. So how do you do when you have knee pain from playing basketball?

What happened to the knee pain after playing basketball?

Lack of sports exercise

If you don't exercise at all, and you suddenly have a strong basketball game, your knee muscles will be overloaded at once and you won't be able to adapt, and you will have discomfort from knee pain.

Not warming up

Many people do not have the habit of warming up, directly on the court to play basketball, the body's various joints and ligaments are not active, will make the knee ligament muscle strain, thus causing knee pain.

Exercise intensity is too high

The intensity of basketball is too high, and the various running and jumping in basketball, using the knee joint more, long-term repeated friction, flexion and extension, etc. will make the knee joint wear and tear, thus causing strain on the knee joint, resulting in knee pain.

Overuse of force

When you play basketball, you may try to catch the basketball and use too much force to make the knee joint exceed the load it can bear, which can cause knee injury and pain.

Pain caused by impact

Basketball is an intense sport, especially in the game, there are often cases of collision, the knee suffered a strong impact during the sport injury, is also a painful situation.

What to do if you have knee pain from playing basketball

Stop playing

If you have knee pain when playing basketball, stop playing basketball immediately and try to avoid using the painful part to exert force again, which will make the pain worse.

Apply ice

If you have knee pain when playing basketball, you can apply cold compresses, i.e., use an ice pack or cold towel on the painful area for 15-30 minutes, 2-3 times a day.

Plaster

If you have obvious knee pain from playing basketball, you can try to put a plaster on the painful area to relieve the pain and help the recovery of sports injuries.

Massage

When you have knee pain from playing basketball, there will be some pressure points around the knee joint. You can use your thumb to rub these pressure points from light to heavy, with a soreness and swelling, which can promote blood circulation and relieve pain.

Small half squat exercise

Hands 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 down, waist and back upright, hold still, do 10-30 minutes each time. Small half squat for the knee joint, ligaments and muscles have certain health effects, can help repair the knee joint.

Medical examination

If you have severe and prolonged knee pain from playing basketball, it is recommended that you seek prompt medical attention to see if it is a strained ligament or something else that is causing it.

How to avoid knee pain in basketball

Adequate warm-up exercises

Adequate warm-up exercises before playing basketball can prevent the knee joint from being suddenly prepared for basketball, which can lead to painful knee muscle strains. You can generally twist your knee, leg press, high leg, jog, rabbit jump, full knee flexion, etc., for 10-15 minutes, allowing your body to sweat slightly.

Choose the right shoes

Don't wear board shoes or cloth shoes to play basketball, wear basketball shoes that can help cushion the impact on the knee joint during running, jumping, landing and other movements.

Wearing knee pads

When playing basketball, you can wear ankle pads, knee pads and other protective gear to protect your body. Knee pads can reduce the wear and tear on the knee joint, and most knee injuries in basketball are caused by collisions, so wearing knee pads is a way to protect your knees.

Control the intensity of the sport

It is important to control the amount and intensity of basketball to avoid overworking the knee joint and muscles and causing pain. Do not suddenly increase the amount of exercise, as this can easily lead to knee injuries.

Enhance the lower limb strength exercise

When the lower limb strength is large enough to strengthen the knee's ability to withstand impact, you can do exercises like weighted squats, frog jumps, etc., which can reduce the possibility of knee injuries.