How to protect your knees when playing badminton?

When we do exercise, we usually have to do warm-up exercises before exercise. This is not only to allow us to get into the next exercise faster, but also to avoid injuries during exercise. During exercise, we often see some people get injured. Badminton is one of the sports that many people like. Before playing badminton, warm-up exercises are also necessary. So, how should we protect our knees in the process of playing badminton? Let's find out together.

1. To keep your knees warm, it is best to wear knee pads when playing badminton, and be sure to do at least 10 minutes of warm-up exercises. Through warm-up exercises, the knee joint can slowly produce a fluid (synovia), which will lubricate the meniscus during the next movement.

2. It is best to choose a softer surface when playing badminton, such as plastic or wooden floors. Try not to play badminton on a dry and hard cement floor for a long time, otherwise it is easy to cause damage to the knee joint.

3. Do not rinse the knee joint directly with cold water. The joints are in a state of congestion after exercise and cannot be directly rinsed with cold water, especially after playing badminton in the summer. Many people like to take a cold shower for the sake of temporary pleasure. Even young people with good physical fitness should not rinse with cold water. Many diseases will not occur at the time, but bad habits in youth will lay the foundation for future diseases, which will suddenly break out when you are older. Therefore, protecting your knees should start from a young age.

4. It is best to apply hot compress to the knee joint for about half an hour after exercise. Hot compress is a good way to protect the knee joint. Hot compress can be divided into dry hot compress and wet hot compress. Dry hot compress is to apply a hot water bag to the knees for 20 to 30 minutes each time, 1 to 3 times a day; you can also heat bricks (preferably new bricks) on the stove (not too hot), then wrap them with a towel, moving them while applying the heat to avoid burns. This method can also be used to heat the waist joints and other parts. Moist hot compress is to soak a towel or gauze in a basin of hot water, take it out and wring it until half dry, apply it on the knees, and then cover it with a cotton pad to prevent heat loss. Change it every 5 minutes, apply it for 20 to 30 minutes, and apply 1 to 3 times a day. It is best for players who play badminton frequently to apply hot compress at least once a day after exercise. Hot compress can help absorb excess joint fluid and cold air, so as to avoid the formation of effusion (commonly known as water accumulation), thereby achieving the purpose of protecting the knees. After the hot compress, rub the knee joint and the surrounding area for 2 to 5 minutes, or do static half squat, bent knee half squat and deep squat exercises, the effect will be better.

Based on the above analysis, we know that protecting the knees when playing badminton is indeed a very important and practical issue. If you are not careful during exercise, it will cause damage to the knees. Therefore, when we play badminton, we must protect our knees and reduce knee joint injuries, because the knees are very important to each of us and we must exercise safely.