What are some ways to protect your knees during exercise?

Now more and more people are joining the sports team. Sports are something we like to do because they can strengthen our bodies and increase our body resistance. However, sports can damage our knees. We should choose some methods to protect our knees. So what are the ways to protect our knees through sports? Let’s find out together!

The easiest part of the body to lose weight during exercise is the knees. How can you ensure that your knees do not get injured during exercise? The knee joint is the most important joint in human movement. Running, jumping, squatting and other movements all require the cooperation of the knee joint. In daily exercise, the knee joint is one of the most vulnerable parts. People who have injured their knees when they are young have several times higher rates of arthritis in middle-aged and elderly people than those who have not suffered any injuries. Therefore, during exercise, you must pay attention to protecting your knee joints.

The knee joint is composed of the thigh, tibia, patella, and fibula, and has a complex structure. Football, basketball, sprinting and sudden jumping may all cause knee injuries. There are four common knee injuries. The first is anterior cruciate ligament rupture: this is the most common serious sports injury to the knee. About half of them are caused by twisting the knee when grabbing the ball in basketball, and sometimes you can hear a sound. At this time, the knee joint will swell up quickly, and the knee will not be able to fully straighten. It can only be bent at about 30 degrees, and it will be impossible to walk on the ground. Second, medial ligament injury: If the knee is in an outward valgus position when injured, the medial ligament of the leg will often be injured, accompanied by pain, tenderness and bruising. Third, meniscus rupture: It often occurs when landing from a jump, with the knee landing slightly inward or outward. The pain is mild and you can walk. The joint sometimes swells slightly, but it disappears quickly. If the broken fragments are large, they will get stuck in the middle of the joint and make the knee unable to move. Just twist the knee slightly. A ruptured meniscus does not cause much movement disorder, but you may feel pain on the inside or outside of the joint when running or jumping. Fourth, articular cartilage rupture: If the articular surfaces of the femur and the knee joint collide too violently, it may cause cartilage rupture and joint hematoma.

Correct landing posture during exercise can prevent knee injuries. When landing, the forefoot should touch the ground first, the knees should be bent, and the body should lean forward slightly. Try to avoid the knees from tilting forward and backward. Be sure to choose a flat and suitable venue for exercise. Do not exercise in a place that is too hard or bumpy. Warm up for 10-15 minutes before exercise to loosen up the joints throughout the body. After a knee injury, do not flex and extend the injured area back and forth. Instead, straighten your leg and apply ice in time to relieve pain and swelling. It is best to use knee protectors when exercising.

In addition, leg exercises are also helpful in protecting the knee joints. Straight leg raises are a simple and easy method: lie flat on the bed, stretch your legs, tighten and straighten the muscles in your thighs, making a 45-degree angle with the bed, let the straightened legs stay in the air, then slowly put them down, and repeat this 50 times.

Another thing is to be careful when choosing outdoor equipment. You can choose some professional equipment, which can play a protective role during exercise. For example, some quick-drying T-shirts, compression pants, etc. The brands I can recommend to you here include Clover, Decathlon, SPIRO, etc. You can refer to it.

Of course, the most important thing is to follow the correct exercise method. Only the correct exercise method can ensure that your knees are not injured.

When we get older, we will have an understanding of how to protect our knees through exercise from the above content. Now many people choose to exercise, so what can we do to protect our knees? Now we know how to protect our knees, so that we can exercise without worries, but if we still feel uncomfortable, we should reduce the amount of exercise.