What are knee sports injuries and their treatments?

The knee joint is not one of the most commonly injured parts of the body, but it is the most vulnerable. The reason is that the knee is the most demanding joint of all the joints in the human body and often bears all the weight of the body, even additional weight. So how should knee injuries be treated?

1. Warm up before training and do not do heavy exercise directly. Injuries often occur when you are tired or lack energy.

2. Keep your knees warm, especially in summer, and don’t seek coolness;

3. Pay attention to using the thigh muscles to avoid direct impact on the knees from the feet;

4. When you experience knee discomfort, reduce the amount and frequency of exercise appropriately, and avoid strenuous running, jumping, and weight-bearing exercises;

5. Pay attention to your running posture when running, and do not land on only one side of your foot;

6. Pay attention to relaxing your leg muscles after exercise;

7. When doing weight-bearing stretching, avoid impacting your knees;

8. Do more leg muscle exercises to reduce the stress on your knees as much as possible. Consciously strengthen the quadriceps (front thigh muscles) and thigh muscles, combined with muscle stretching, walking, squatting or wall exercises, etc., in order to pave the way for the patella to move smoothly in the femoral end groove;

9. Before climbing, rub the lower edge of the knees with your fingers to promote knee protection;

10. Stretching and lengthening the hamstrings and patellofemoral joints helps reduce the chance of knee injuries;

11. Weighted heel raises (standing on tiptoes) mainly train the soleus muscle of the calf. When the heels are raised and lowered, the thigh muscles are tightened, which is beneficial to the stretching and lengthening of the thigh muscles.