The causes of Bobby's knee injury in sports and how to avoid Bobby's knee injury in sports?

You should know that Bobby is the most popular exercise in fitness programs, and is also known as the best exercise to burn fat and lose weight. So many people will join Bobby's exercise team, but some people worry that being Bobby will hurt their knees. After all, it includes squats, jumps and other actions. Did Bobby's exercise really hurt his knee?

1 Did Bobby hurt his knee in sports?

Scientific exercise does little harm to the knee. Because Bobby's movement is a series of actions such as squatting, push-ups, jumping, etc., his knees will bear certain pressure in the process of squatting and jumping to the ground. If you can exercise scientifically, the knee load will be within the tolerance range, and the damage to the knee will not be great. However, if the exercise method is incorrect, the damage to the knee will be great in the long run. The reason why Bobby hurt his knee in sports.

No warm-up

Before exercise, the joint ligaments of all parts of the body are motionless, and direct exercise can easily lead to knee ligament strain; Moreover, without sufficient warm-up, the knee joint can't secrete enough lubricating ingredients, and Bobby's knee is badly worn during exercise. Did not protect the knee joint

During Bobby's exercise, he constantly jumps and moves, and the knee joint is the most used part. If you don't pay attention to protection for a long time, it may cause injuries due to excessive wear of the knee joint. Knees press on toes when squatting.

If the knee joint exceeds the toe in Bobby's squat practice, it will inevitably lead to an increase in the angle of the knee joint and increase the stress on the posterior cruciate ligament and patella. At the same time, the increase of squat range will also increase the angle of knee joint, which will make the knee bear more stress, and it will be easy to get injured if it exceeds the load. Move too hard

Because Bobby's movements are a series of different movements, the last movement of squatting is to do push-ups. After the push-ups, you can squat again and then jump up. If you squat too hard or jump too hard, you may make your knee exceed the load range it can bear, thus causing knee injury. The action is not correct.

Because Bobby's movements are many and continuous, there may be nonstandard movements, and nonstandard and incorrect postures and movements will make his knees easily injured. Excessive exercise intensity

Bobby, exercise itself is a kind of high-intensity exercise. If the strength is increased for a long time, the knee joint will be used more. Long-term repeated friction and flexion and extension will make the knee joint seriously worn and extremely tired, thus causing knee joint strain. The venue is not suitable

Bobby's practice field does not meet the requirements, and the field is too hard or uneven, which will have a great impact on the knee joint during jumping, resulting in sprain or strain of the knee joint. be overweight

Overweight people, when doing bobby exercise, may have to bear more pressure on their knees than others, and they are more likely to get hurt. What should Bobby do if he hurts his knee in sports?

In case of knee injury during Bobby's exercise, if it is serious, you should seek medical advice in time, and you can take effective measures to relieve slight fatigue or strain. 1, don't move Bobby's knee is injured during exercise, so he should stop exercising immediately to avoid applying force to his knee again and aggravate the injury. Check the injury after stopping exercising. 2, cold compress. Cold compress can constrict local blood vessels and reduce blood circulation, thus reducing the metabolic rate of tissues and inhibiting the occurrence of inflammation. When cold compress, you can wrap the ice with a towel, or apply a towel soaked in ice water to your knees. Be careful not to take too long. 3. hot compress. After 24 or 48 hours, you can hot compress your knees, which will help promote blood circulation and relieve pain. 4, massage. Massage the painful part of the knee. Generally, there are some tender points around the knee joint. After finding these tender points, press with your thumb from light to heavy to feel sore. 5. Do recovery exercise. Bobby injured his knee in sports, so he can do some knee joint recovery exercises, as follows: Squatting and squatting have certain health care effects on the knee joint, muscles and ligaments, which can not only lubricate the joint, but also nourish the knee joint and help to repair the knee joint. Practice: Hands akimbo, feet forward, with a fist gap between them. When squatting, the knee joint is also the distance from the fist, and the height is reduced by 10 cm, which is mainly manifested by the bending of the legs, the sinking of the hips, the upright back, and the immobility. 10 every time? 30 minutes, no matter how much. Pay attention to always focus on the palm of your front foot. Kneeling on a padded wooden stool, the center of gravity falls on one knee in turn, and the other knee is slightly lifted, just like kneeling and stepping, which helps to relieve knee pain. How to avoid Bobby's knee injury due to exercise?

Do warm-up exercises.

Before exercise, all joints and muscles of the body can move, which can reduce sports injuries to some extent. Generally, the warm-up time is about 5- 10 minutes, and you can do knee twisting, leg press, leg lifting and other actions. Put on knee pads

Wrapping the knee with knee pads or binding the knee with elastic bandages can help support the knee and avoid knee injury to some extent. Correct posture practice

When doing bobby exercises, you must pay attention to practicing in the right posture. For example, when squatting, try not to exceed your toes with your knees. Knees should always be tight when squatting, not too fast, steady and slow, which can avoid hurting knees to a great extent. Choose the right venue

Bobby's exercise should not be done in hard or uneven places. You can choose some flat places with good elasticity and then lay a yoga mat. Grasp the amount of exercise

Excessive exercise is also the cause of knee injury, so we must grasp the amount of exercise, step by step, and adjust the exercise intensity according to our own situation. Strengthen the muscle strength around the knee

Doing more exercise to strengthen the muscle strength around the knee can protect the knee from injury during Bobby's exercise. The specific methods are as follows: Kneeling against the wall practice method: Stand with one foot off the wall, feet open with hip width, and feet in the same direction as knees. Bend your knees slowly and move down (bend your knees in the same direction as your toes, and don't retract or open your knees). Focus on the muscles in the lower hips and the front thighs. Sitting thigh contraction practice method: sit in a chair, lift your right leg and straighten it slowly. Squeeze the muscles of the right thigh and hold this position 15 seconds. Repeat the other leg. Practice method of improving straight leg: sitting in a chair. Lift your right leg until it is straight and your toes are slightly outward. Keep your legs elevated, move your thighs up and down as much as possible, and always focus on the front muscles of your thighs. Then switch sides and repeat the other leg. Do a good job of finishing after exercise.

After Bobby's exercise, doing a good job of tidying up will help to relax the tense muscles during exercise, relieve the pain, and also play a certain role in protecting his knees from injury.