Bone protrusion beside knee

The protruding bone next to the knee may be a normal physiological phenomenon, or it may be due to disease. In particular, some people who like to exercise frequently and often like to run and jump, the bone below the knee is prone to protrusion. This is especially obvious for some athletes, such as long jumpers, volleyball players, etc. For people who exercise regularly, they must protect their knees during exercise.

How to protect your knees during sports

For professional athletes who engage in a lot of exercise, strengthening the knee joints through daily health care is the key to taking every step steadily. To correctly avoid or prevent knee injuries, in addition to choosing more appropriate exercises, you can seek evaluation and advice from professionals. For example, swimming, cycling, brisk walking, etc. are all types of exercise that are more gentle on the knee joints. In addition, warm-up before exercise should be sufficient. A complete set of warm-up exercises can allow the knee joint to gradually adapt to the rapid changes during exercise.

Checking in advance whether your thigh muscles are strong enough is the first way to maintain your knee joints, because most people suffer knee injuries because their thigh muscles do not have enough support. A simple way to check is to see if it feels strenuous to go from standing to squatting, and from squatting to standing. Alternatively, you can go to a rehabilitation clinic or outpatient clinic for professional examinations and tests. The following is simple daily knee care knowledge for professional athletes. It is recommended that you consult relevant professionals first to evaluate whether the following applications and training are suitable. 1. Warm up thoroughly before starting exercise, and do appropriate cool-down exercises after exercise. It is recommended to have sufficient stretching and relaxation exercises for the lower limbs. 2. Avoid rapid jumping movements on hard surfaces. 3. Use knee protectors appropriately. 4. Within the limits of your physical strength, increase your stride so that the back of your legs can be stretched. But try to avoid letting your knees exceed your toes, which can effectively reduce the occurrence of knee joint damage. 5. Increase thigh muscle strength: use elastic band to assist the operation.

How to do it:

Lie flat on the ground, bend your knees about 90 degrees and push them forward 45 degrees with an elastic band, so that the knee joint is roughly in a straight line. It is recommended to do it about 1-2 times at first, and then gradually increase the number of times. 6. Stretch muscle lines: You can use a long beach towel to do this. How to do it: Lie face up, hold the bath towel with both hands, step the middle of the bath towel on your feet, then straighten your knees, use both hands to pull your entire legs up with the bath towel; depending on your personal ability, pull your thighs to an angle close to vertical to the ground and stay for 5-10 seconds. 7. Quadriceps training: can be done with sandbags.

First sit on the edge of the bed or a chair, lift your feet up, then slowly lift your calves until they are straight. Repeat 5-10 times and hold for 10 seconds. If you use sandbags on your feet, it is recommended to start with 0.5 kg and then gradually increase the weight. Professional athletes usually train their leg muscles, the focus of which is to lengthen the thigh muscle lines (popliteal muscles) and increase thigh muscle strength (popliteal muscles on the back of the thigh and quadriceps on the front of the thigh). Not only athletes need to do this, but ordinary people can also do this training to maintain the knee joints and achieve the purpose of increasing thigh muscle strength. It can protect the knee joints and avoid injuries or damage to the knee joints. However, if your knee joint has already developed lesions, it is recommended that you go to the hospital for examination as soon as possible and have professional medical or nursing staff perform knee joint treatment and rehabilitation.