Therefore, you must warm up before you officially start exercising. Warm-up exercises can move all joints, muscles and ligaments in advance, and adjust the knees to a flexible state, thus reducing the possibility of injury.

Commonly used warm-up exercises include rabbit jumping and knee bending. Attention should be paid to moderate warm-up, which can fully move joints without excessive physical exertion.

Many knee injuries are caused by insufficient muscle strength of the posterior thigh, so we should pay more attention to the related exercise of the posterior thigh muscles.

Exercise method 1: the patient stands, lifts his left thigh upward, and the other person presses the patient's left thigh downward as resistance, being careful not to exert too much force; Then the patient lifts his left thigh to a horizontal position under resistance. Repeat this three times, and then change your right leg.

Exercise method 2: Jump forward, touch the ground with your forefoot, keep your knees slightly flexed, and don't touch the ground with your legs upright.

Exercise method 3: kneel on the ground, put your legs together and put your right foot on the heel of your left foot; Bend the left leg, move closer to the thigh, and drag the right foot in the opposite direction, which hinders the movement of the left foot. Repeat this three times, and then change your right foot.

When playing basketball, you can also use knee pads to protect your knees from strong impact injuries.

How to care for knee pain First of all, warm-up and training before the game should be done fully. On the one hand, it can make you enter the sports state as soon as possible, on the other hand, it can reduce sports injuries. If you hear your knees while exercising? Pop music? The ring. That's not funny. Everyone should understand this very well, needless to say.

Second, during the competition, try to wear knee pads when jumping (both sides are best). (Note: The jumping foot mentioned here is the foot that lets you step up. According to everyone's habit, some people take off with their left foot and some people take off with their right foot when making a layup. Most people use their right foot. Because the non-jumping foot is the main foot in the layup, it is also the main force in the process of standing and walking at ordinary times.

So in the game, when something hits it (such as the knee of the opponent's player), it will avoid it in a conditioned way, which will reduce the probability of physical injury. The reaction of jumping up and down will be slightly worse, so pay special attention to protection.

Third, pay attention to the strength training of lower limbs, especially the strength training of jumping. In the process of our layup, because the non-jumping foot is the side that exerts force, the jumping foot is often the first side that touches the ground, that is, the stressed side, usually the forefoot touches the ground.

All the weight of the human body, plus the acceleration in the process of falling, falls when jumping, resulting in a huge counter-impact force generated by pressure, which is all borne by jumping, which is easy to damage the knee. Therefore, we should strengthen the training of lower limb strength. When the strength of lower limbs reaches a certain level, it has enough bearing capacity for this kind of back impact, which can reduce the possibility of knee injury. There are many methods of strength training for lower limbs, so I won't talk about them, such as squat with weight, leapfrog and so on.

Fourth, post-game protection, such as the ice on the knee. Of course, this is usually? Old man? Yes, in order to prolong the life of sports. Such as stockton and Ewing.

Fifth, it is also important to have a good pair of basketball shoes. In order to protect our knees, we hate spending more money. Although Warrior has a long history and cheap price, it is definitely not a good pair of basketball shoes.

Sixth, wear knee pads before playing, or stick your knees with Locke tape before exercising.

Common nursing methods of other injuries in basketball;

1, sprained ankle.

Before practice, wrap your ankle with adhesive tape (tripping paste and bandage) to prevent sprain. However, the most effective way is to prepare the ankle and kick the ball unilaterally, and at the same time strengthen the muscles that should not be done. If you are unfortunately sprained, first apply cold compress to the affected area and apply appropriate pressure. Only cold compress with ice water, press with sponge, and wrap it with elastic bandage from above the sponge.

2. Finger tingling is caused by strong impact on fingers.

Prevention method: fully prepare for finger movement. Finger injuries can be divided into five types according to the degree: 1. Sprain, 2. Dislocation, 3. Fracture, 4. Tendon rupture, 5. Blunt injury (split skin).

If a sprain occurs, its treatment method is the same as that of other parts, and cold compress should be carried out first. After 2 ~ 3 days, the part should be kept warm and massaged at the same time. When dislocated, you should be able to bear the pain, let the medical staff straighten your fingers, restore them to their original state, and then dispose of them as before. As for serious finger injury, fracture and tendon rupture, it is not allowed to move. It is the best policy to send a doctor for treatment quickly.

3. Muscle dislocation.

A sharp force (flexion and extension) is applied to the muscle, which breaks the muscle fiber or part of the muscle membrane in the muscle and leads to internal bleeding.

Precautionary measures: Rub the muscles of all parts before practice to relax them, especially the players with hard muscles, and pay special attention to them in hot and cold seasons.

The treatment method is as follows: if it happens in the leg, fix the knee for 2 ~ 3 days first, do not move at will, and use water or cold compress at the same time. Bandage can prevent the expansion of internal bleeding. After this treatment, keep warm a little and engage in relaxation activities. The characteristics of treatment are: after the internal bleeding stops, although the body still feels stiff, it should be slightly active.

4. The feet are swollen and painful.

The movement of the feet; Especially when I practice moving and stopping for a long time, I feel that my heel hurts twice. This disease is also called calcaneal osteopathy, because when the foot looks at the ground, the fatty tissue between the bone and the heel skin is damaged by many sharp impacts. Its prevention method: pad a soft sponge under the heel or pad cotton on the inside of the heel, which can prevent the subcutaneous tissue from being pressed to one side despite the force from below.

The method of treating heel pain is not easy to operate. Only before the pain is relieved, try to avoid the strong impact on the heel, and then do treatment after practice, such as hot compress with a warm wet towel. Therefore, if this disease is ignored, it will often become a chronic disease and it is difficult to treat. It is best to treat the symptoms at the early stage.

5. Knee injury.

Knees are easily injured by heavy injuries.

Prevention: Use knee pads. If you get a strong blow or impact, the treatment depends on the situation. If it is serious, you must have an operation.

6. Foot injury caused by friction of sports shoes.

As long as you wear clean, wrinkle-free socks and sports shoes that fit your feet, it should have a certain preventive effect. If there are blisters caused by the friction of sports shoes, don't break them rashly. It's best to disinfect the site first, then squeeze out the liquid wrapped in sterilized stitches and stick it on.

7, knee meniscus injury

The human knee joint is the largest of all joints, and it bears the main weight. It consists of the lower femur and the upper tibia, with the patella in the front and middle. The pad is the meniscus, surrounded by powerful joint capsules, muscles and ligaments to ensure the stability of the joint.

Weight is the vertical stress on the knee joint, and complex human movements such as the rotation of playing ball and squatting in the toilet are lateral stresses. If the stress is too large, the two menisci of the knee joint are easy to be damaged, especially when the rotational force is too large, meniscus tear's injury is more likely to occur.

Meniscus injury with joint capsule injury. Because of the rich blood circulation, it is easy to bleed, resulting in hematocele, pain and swelling in the knee joint cavity. Knee sprain pain is common during the trip. As long as it is not swollen, you don't have to worry about meniscus injury.

Meniscus is cartilage tissue with almost no blood supply. Once the injury is difficult to heal, it is the cause of joint pain after the injury. Surgical removal of meniscus and arthroscopic removal of small tears and strip tears are acceptable and effective methods. Not all meniscus injuries require immediate surgery. Be careful when walking, keep your knees stable and your joints moving. But sometimes the lobule will move because of uneven road or uncoordinated posture, get stuck somewhere in the joint space, and can't walk immediately due to severe pain. Is it medically called? Joint locking? , after activities or processing? Unlock? The symptoms soon disappeared.