The role of sports knee pads to be alert to several sports that are prone to ‘accidental injury’ to the knee
The role of sports knee pads
The knee joint is the center where the upper and lower leg bones meet. There are meniscus at both ends and the patella at the back. The patella is stretched by two muscles. It is suspended in front of the intersection of the leg bones and slides very easily. It is not affected by external force and does not move violently, so the patella can move in a small range of ordinary activities in the knee area. Because the mountaineering activities put too much pressure on the knees, coupled with the violent activities in mountaineering, the patella is easily distracted and separated from the original position, thereby causing diseases of the knee joint. Wearing knee pads can move the patella in an absolutely fluctuating position to ensure that it is not injured casually. The above mentioned is the mild restraint action of the knee pad when the knee joint is not injured. After the knee joint is injured, the knee pad with heavy braking can reduce the bending of the knee, keep it in a straight line from the thigh to the calf, and reduce the knee joint. Bend, so that the knee joint is no longer aggravating.
Weak knees are most prone to injury
The human knee is a weight-bearing joint with a wide range of motion, carrying almost the entire body’s weight. Only the moment we lie down, the knees are relaxed. Plus, it’s under pressure all the time. The knees are 1 to 2 times your body weight when standing and walking, 3 to 4 times your body weight when going up and down stairs, 4 times when running, 6 times when you play, and 8 times when you squat and kneel.
The knee is also the most commonly injured joint among athletes. According to the American Academy of Sports Medicine Plastic Surgery, about three million people in the United States strain, contusion, or sprain their knee each year, and about half of them are caused by exercise. The report also pointed out that people who participated in tennis, football and skiing had the most knee injuries. Tennis requires sudden twists, stops, and starts, especially serving movements, which require a strong upward push from the quadriceps of the knee, which can easily lead to knee injury. Tennis player Nadal’s knees have been plagued by tendinitis, which medical experts believe is related to his high-intensity training and competition on hard courts since he was a child.
Running jumpers can easily hurt knees and swimming knee pads
When doing sports such as running, jumping, and throwing, you should pay special attention to protecting your knees. Especially people over the age of 40 or 50, their balance is reduced, their muscle strength is not strong, and relatively strenuous sports such as running, jumping, and shooting require a lot of knee activities, such as turnaround jumpers and pull-up jumpers in basketball. Caution may be injured. In mild cases, the patellar ligament just above the knee and the iliotibial band on the outside are injured, which are knee injuries and can be gradually recovered by resting and applying anti-inflammatory drugs; in severe cases, it may cause tearing of the anterior and posterior cruciate ligaments and damage to the meniscus, which must be Go to the hospital for treatment and difficult to recover.
Although some sports are easy to cause knee injury, it should not stop eating because of choking. On the one hand, self-protection should be strengthened. For those who do not exercise often, they should proceed step by step and pay attention to the intensity. Knee pads can be worn when exercising for longer periods of time. On the other hand, strengthen the leg muscles through exercise. Exercises like swimming, biking, or rowing are healthy and don’t stress your knees. Swimming
has the least load on the knee joint and is the most ideal exercise for knee injuries. In the United States, water aerobics is the most popular sport because it greatly reduces the pressure on the knees due to the weight and reduces the chance of knee injuries.
Exercise to strengthen the muscles around the knee
In addition to choosing the right type of exercise, strengthening the muscles around the knee can also prevent knee injuries. Because muscles are important support structures, the stronger the muscles, the stronger the joints and the more pressure on the knees. In addition, increasing the strength of the hip muscles can reduce the chance of knee injury. If the hip muscles are not developed, the body cannot be guaranteed to return to the correct position when performing movements, and the knee joint is also prone to injury.
Here are a few exercises that work the muscles around the knee:
The quadriceps, the muscles in the front of the thigh. Sit on the floor and straighten your knees forward; place a towel roll under the depression in your knees; squeeze your knees for at least 30 seconds, then relax. Repeat this tightening and relaxing process 25 times.
Exercise the hamstrings In addition to the quadriceps, don’t neglect the hamstrings at the back of the thighs. Keeping these two muscles in balance can strengthen the knee. Lie on your stomach with your chin on the ground, tie weights at your ankles, bend your knees, and slowly lift your shins off the ground, then lower them slowly, resting until you touch the ground. Repeat for three sets, the number of times for each set is determined by the individual (also depends on the weight of the weight).
Sit with your legs raised against a wall with a pillow in the hollow of your back (sitting against a wall makes it easier to lift your leg muscles and doesn’t cause back pain). After sitting down, contract your knees as above and count from 1 to 5; then lift your feet off the ground, hang in the air, and count from 1 to 5; then put your feet back on the ground, relax, and count from 1 to 5. Do this for three sets of 10 lifts each.
Warm reminder: Remember to repeat each step slowly and smoothly. If exercise increases pain and discomfort, stop exercising.
Knee pad maintenance method
Please keep it in a dry and ventilated place, and pay attention to moisture.
Do not expose to sunlight.
When using, please pay attention to cleaning
Prohibit long-term immersion in water, the flannel surface can be soaked in water and gently rubbed, and the functional surface can be gently rubbed with water Just wipe.
Avoid ironing