Playing badminton is a sport that requires whole body coordination, and it is also a good choice for fitness and weight loss. However, improper exercise can lead to physical injury. Let me introduce the causes and measures of badminton inner knee pain.

How is the pain inside the badminton knee? What should I do if the inside of badminton knee hurts? How is the pain inside the badminton knee?

The pain in the inner knee after playing badminton is probably caused by improper exercise methods. Generally speaking, it may be joint wear caused by long-term and large-scale exercise, or joint injury caused by the wrong way.

1. Chronic strain of knee joint caused by long-term intensive training.

Long-term repeated friction, flexion and extension of the knee joint are easy to wear the surface of the knee joint and denature the ligament. According to the survey, most athletes with joint strain have more than four years of professional training, and the longer the training period, the more injuries they get.

2. Knee joint injury caused by incorrect technical movements.

In badminton training and competition, it is necessary to change the speed and adaptability quickly. If athletes can't protect themselves, they will be easily injured. For example, incorrect forward stop and valgus during inversion, medial ligament and cartilage injury of knee joint caused by constant friction between joint socket and joint head during flexion and extension, traumatic synovitis, patella strain, meniscus injury of knee joint, etc.

What should I do if my knee hurts when playing badminton?

1. If you feel pain in your knee after playing badminton, you can soak the towel in hot water, wring it out, and then apply it to the place where your knee feels pain. This can delay the contraction of the chicken, accelerate the blood circulation in your body, and relieve your knee pain to some extent. Remember not to use cold water (cold bath or cold compress). Cold water will stimulate your muscles and is not conducive to relieving pain.

2. If you really hurt that person, you can choose to see a doctor, or go to a drugstore to buy some drugs for promoting blood circulation and removing blood stasis. The most common is safflower oil. During the period of knee pain, try to avoid exercising again, let the knee rest for a while, and then exercise after relief. And pay attention to some warm-up activities before exercise.

How to protect your knees when playing badminton?

1. Strengthen strength exercises and flexibility exercises in the legs.

2. Exercise intensity should be reasonable, and legs and knees should not be overtired.

3. Do enough warm-up exercises.

4. After each activity, we should pay attention to relaxation exercises.

5. Effective use of elastic bandages and knee pads.

6, in the process of exercise, pay attention to protection, prevent falling, collision.

How is the pain inside the badminton knee? How to do badminton knee pain? 2 1. Why does the badminton knee hurt?

Chronic strain of knee joint caused by long-term intensive training

The common knee pain point in badminton is at the lower edge of the knee patella, which belongs to a kind of patella tip disease. Because in badminton, there are many joints in the knee, and long-term repeated friction, flexion and extension are easy to make the knee joint wear and ligament degeneration, which eventually leads to knee joint strain.

Knee joint injury caused by incorrect movements.

In badminton, due to some incorrect postures and movements, it is easy to damage the knee joint. For example, incorrect anteversion and valgus during inversion, injury of medial ligament and cartilage of knee joint, traumatic synovitis, patellar strain and meniscus injury caused by constant friction between articular fossa and articular head during knee flexion and extension.

Not doing enough warm-up exercise

In badminton, you need to run and move constantly. If you don't do enough warm-up exercise before exercise, it is easy to cause knee joint injury and pain because of sudden intense exercise.

Insufficient strength of quadriceps femoris

The anterior part of the knee joint capsule is composed of quadriceps femoris and its tendons. The quadriceps femoris tendon stops at the upper edge of the patella and attaches to the tibial tuberosity through the patella ligament, which is the main device to extend the knee. The quadriceps femoris is an important factor to stabilize the knee joint. Whether you start, stop or squat, you must rely on the quadriceps. If the quadriceps femoris is weak, the traction it can bear is too small and the relative load is too large, it is easy to cause knee joint strain and injury.

The body is in a state of fatigue.

Playing badminton when the body is in a state of fatigue has a certain impact on knee joint injury. If the body is tired and the sensitivity is not enough, it is easy to get hurt because the reaction is not timely.

Site facilities and conditions

The facilities and conditions of the venue do not meet the requirements of sports, and the venue is too hard or uneven, which is easy to cause knee injury during sports.

2. How to maintain the knee pain when playing badminton?

Quiet. Get down.

Stand up straight, hold out your chest, spread your feet shoulder width apart, lean forward with your toes, and slowly squat down until your knees feel sore (the standard angle is 135 degrees, the specific angle should be adjusted according to your own situation), until your legs are sore and obviously tremble, then walk slowly and relax after getting up. Three times as a group, each time at an interval of 1 minute, about 30 minutes a day.

Zamabu

Zamabu is also effective in relieving knee pain. Open your feet 10-20cm, stand with your hands akimbo, and squat down 10-20cm.

kneel

Kneeling on a padded wooden stool, the center of gravity falls on a single knee joint in turn, and the other knee joint is slightly lifted, just like kneeling and stepping.

3. How to prevent knee pain when playing badminton?

Do warm-up exercises

Before playing, stretch your muscles, squat, and move your knees and ankles. Let the body adapt quickly during exercise.

Knee pads can be worn

You can wear knee pads or pressure bandages when playing badminton, which has a certain effect on protecting the knee joint.

Pay attention to exercise

Playing badminton also requires a good grasp of exercise intensity. Don't play for long. It is best to take a day off and have a break so that your knees and other joints can have a rest.

Pay attention to the footwork of playing ball.

Pay attention to the rhythm and flexibility of footwork, especially online footwork. Non-standard online footwork has a great influence on knees. Online footwork should be standardized first, and then pay attention to rhythm. The front end of the knee should not exceed the toes. When playing badminton, the front end of the knee should not exceed the toes. If the knee exceeds the toe, the load on the knee will become greater and the damage to the knee will be more serious.

The stability of lower limbs and lower limb joints should be strengthened.

The increase of quadriceps femoris and hip muscle strength can also reduce the traction at the end and reduce the effect on the knee, otherwise the traction load is always concentrated at one point, which is easy to cause patients.

Pay attention to organizing activities after playing ball.

After playing badminton, pay attention to pulling muscles in time, such as lifting your feet from behind to your hips and other simple actions to relieve muscle tension.