The knee joint is a joint with a large amount of activity and a relatively large load. If it is excessively exercised or inappropriately exercised, it may cause ligament damage and make the knee joint more difficult. It is easy to become unstable and even cause traumatic arthritis, so people who love sports should prevent knee ligament damage during exercise.

How can I prevent knee ligament injury during exercise?

1. Do warm-up activities

If you want to avoid knee ligament injury, you should do warm-up activities before exercising, so that the joints can be warmed up, and can also make the joints better face the subsequent exercise. Warm-up exercises include jumping, stretching, leg pressing, etc., The warm-up time should not be less than 15 to 20 minutes, otherwise it will not have the desired effect.

2. Do not exercise under fatigued conditions

Even if you are particularly fond of sports and have even developed the habit of exercising every day, do not exercise in a state of fatigue, because the response at this time is relatively slow and the movements are prone to incoordination. In some cases, if you force yourself to exercise, it is very likely that the joints will be damaged, and even the knee ligaments may be damaged in severe cases.

3. Strengthen lower body strength training

In addition to aerobic exercise, it is also necessary to strengthen the training of lower limb strength, which can make the stability and flexibility of the knee joint stronger, and also enable the joint to better adapt to various activities , not only can reduce the probability of knee ligament injury, but also can reduce the occurrence of various joint diseases, such as knee arthritis.

4. Do less strenuous exercise

Even if you are in good physical condition, try not to do excessively intense exercise, especially rough movements, otherwise it will cause injury to the knee joint due to accidental injury, which will not only easily lead to knee ligament damage, but also It can cause substantial damage to the bones, and even lead to fractures in severe cases.

5. Keep warm

knee When the joint is attacked by cold, it will become more fragile, and the stability will also become very poor. In this case, the joint ligament is more likely to be injured when exercising. Therefore, we should pay attention to keeping the knee joint warm. When changing, it is necessary to increase or decrease clothing as appropriate, and to regularly apply heat and massage to the knee joint every day.

6. Avoid knee strain

The knee joint is a relatively heavy-bearing joint. It bears 6 times the weight of body weight when standing, and 8 times the weight of body weight when squatting. Therefore, during exercise Try not to stand or squat for long periods of time.

7. Reasonable weight loss

In comparison, the heavier the weight, the greater the pressure on the knee joint, and the higher the probability of knee joint injury. Therefore, if you want to avoid knee ligament injury, you must first reduce the weight as appropriate. If you are overweight or obese, you need to lose weight through various methods, such as controlling food intake, but dieting is not recommended.

Message from the doctor

If you want to better protect the knee joint, you should do a warm-up exercise before exercising, and you should not exercise in a tired state. In addition, you should strengthen the training of lower body strength, and at the same time, you should avoid doing intense exercise. It is necessary to do a good job of keeping warm, and pay attention to the combination of work and rest. If you are overweight, you mustLose weight and reduce the pressure on the knee joint.

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