How to protect your knees and what are the injuries to your knees from playing basketball?

A few tips from experts for knee protection.

Incorporate enough complementary exercises to strengthen soft tissues, such as yoga, swimming, and cycling, in addition to strength training.

When training, try to do as many sets of short-term training as possible, and do not reduce the number of training sets but extend the training time.

Avoid a surge in weight. For every 1 kilogram of body weight, the external forces on the ligaments and meniscus during exercise increase by 5 kilograms.

Warm up well before exercising to allow your soft tissues to be at their best.

Do not do any dangerous maneuvers beyond your ability.

After the game, lie on the court to relax your leg muscles and allow soft tissues such as the meniscus to rest.

Choose your shoes according to the conditions of the venue.

Playing basketball wears out your knees.

If you want to protect your knees while playing basketball, you can wear knee pads. Nothing is more important than taking precautions, wearing knee pads to protect the movement of the patella within a certain range to avoid injury. Warm up.

Imagine this: a cheese slice will break when you pull it out of the refrigerator, but it will become soft and sticky when heated up. Insufficient muscle strength around the knee joint and weak joint capsule ligaments are one of the main causes of knee joint injury, so it is necessary to pay attention to the exercises to strengthen the strength and flexibility of the soft tissues around the knee joint in ordinary training, and to strengthen the exercises of various parts of the knee joint in a targeted manner to strengthen the strength of the thigh muscles.

On the court, it is best to do less change of direction breakthrough, here is not to do, but to reduce fancy dribbling actions, practical, can use a feint to pass or shoot to score is never the right to play the second, both inside and outside, improve the scoring efficiency and improve their basketball skills, usually do more leg muscle exercises, to minimize the bearing force of the knees. Consciously intensify exercises on the quadriceps (front of the thighs) and cruciate ligaments, strengthen the inner quadriceps muscles and thigh muscles (e.g., weight-bearing squats), and combine muscle stretching, walking, horse walking, or wall exercises.

Correct playing habits refer to the basketball posture that conforms to the principles of human mechanics, including dribbling, running, jumping, falling and other actions. This requires us to strengthen practice and form muscle memory through repeated practice, so as to avoid injuries in basketball confrontations. You can protect your knees by wearing knee pads, which can not only play a role in anti-collision and anti-falling, but also keep our knees warm and keep them in a state of excitement.

Remember that playing basketball should feel good, relaxed, and fun, and that your knees should get stronger as a result of physical activity. If you feel anything strange in your knee, or if you hear a strange sound when you move, make sure you see an orthopedic surgeon who can examine your knee thoroughly and, if necessary, do the right **.

If you love basketball, whether it affects the playing training because of knee pain, today I will share with you a few solutions, the vast majority of chronic knee pain is caused by long-term bad landing habits, the knee buckle landing is easy to cause meniscus injury, the correct way to land is the knee, the ankle is in the same straight line, the landing hip will also cause very great pressure on the knee, the correct way is to flex the hip more, and use the hip to absorb and buffer the power of landing. <>

Muscle strength is insufficient, the buttocks are recommended to move the elastic band above the knees, the feet are close together, the buttocks are forced to complete the opening and closing of the strands like the back of the upper back, the static contraction of the quadriceps muscles, as long as possible within the scope of their own ability, the muscles are too tense, which requires us to seriously relax the muscle fascia before and after training If you suffer a serious suction sprain or long-term self-improvement is not improved, then it is recommended that you immediately go to the hospital or a professional ** institution for help. <>

Many amateur golfers often have knee injuries, because you only don't practice, that is, you only play games, and you don't do strength training, such as in the gym, do squats, training with all kinds of equipment, this is a method, but as basketball we have a lot of training like front lunges, athletic strength, empty-handed to dumbbells, side lunges, that is, your muscles will be very developed, protect your joints and your ligaments. <>

When it is unstable, or when the external force gives you a great confrontation, you can stand firm through strength and will not shake your joints, so that the probability of injury will be reduced a lot, in the amateur game, you may prefer to play, there is no time for strength training, then I will give you a method, that is, when you go half an hour earlier or walk half an hour late before or after each fight, and then do a little after the strength training after the game, flexible stretching, so as to ensure that injuries are avoided and there is a better one Athleticism to support you to have better performance on the court.

When playing basketball, you must protect your knees, and it is very easy to protect your ankles, because it is particularly easy to fall down when playing basketball, and it is also very easy to hurt your knees, so you must wear a knee pad when playing basketball. When playing basketball, you should also replenish enough physical strength, and you should supplement more protein and calcium, so as not to cause calcium loss.

When bending your knees, you must pay attention to the lighter force, and you also need to relax your muscles, and then wear protective gear, and dodge the basketball in time, try to use your legs as hard as possible.

You can wear knee pads, you can also wear long pants, be sure to wear well-fitting shoes, it is best to choose non-slip shoes, pay attention to your surroundings when playing, and avoid physical confrontation.

Playing basketball puts a lot of stress on your knees. Because basketball requires constant running, side running, and various bounces to the ground, the knees are subject to more stress and injuries than other sports.

1.Do exercises to help move your joints, such as full knee flexion, frog jumping, etc.

2.Knee pads are simple and effective.

Be sure to warm up before you start playing.

Warm-up exercises can move the joints in advance

muscles and ligaments that adjust the knee to a flexible state of motion, thereby reducing the likelihood of injury.

Commonly used warm-up exercises include frog jumping, full knee flexion, etc.

It is important to warm up moderately, so that you can fully move your joints without exerting too much physical strength.

Many knee injuries are caused by a lack of strength in the muscles in the back of the thigh, so you should also pay more attention to the exercises related to the muscles in the back of the thigh.

Dear, I also like to play basketball, I am 45 years old this year, I personally feel the first thing about protecting my knees, do more warm-up before going on the court, and don't play directly on the court. Second, reduce the confrontation under the basket, and young people do not have an advantage under the basket and are prone to injury, in short, it is to change the hair, pass the ball more, and play guard from the center. Third, exercise is the priority, winning or losing is secondary, and the mentality should be good.