Alternative knee pain

In the new NBA season in the United States, Lin Shuhao made a breakthrough in the basket and landed unsteadily. He accidentally sprained his right knee. The final diagnosis was a rupture of the patellar ligament in the right knee, which the Nets official announced would be absent for the rest of the season.

Patellar ligament rupture is rare in sports injury. Patella tendon is located in front of the knee capsule. It is a continuation of the quadriceps femoris tendon. It originates from the lower edge of the patella and ends at the tibial trochanter. The length of the adult patella tendon is about 3-6 cm. It reinforces the knee joint from the front and limits the excessive flexion of the knee joint.

Patellar ligament is thick and strong. The damage mechanism of patellar ligament rupture is usually excessive flexion of knee joint when foot and leg are fixed, resulting in violent centrifugal contraction of quadriceps femoris. Studies show that only external force equivalent to 17.5 times body weight can lead to patellar ligament rupture.

However, patellar tendinitis is a common problem for many sports enthusiasts.

Patellar tendinitis, also known as "knee jumping", often occurs in basketball, volleyball, badminton and other sports that require continuous jumping or fast moving direction, because the tendon under the patella is an important structure to absorb shock and stabilize the knee joint, so often do jumping such a high impact action, will produce considerable pressure on the patellar tendon, and then cause wear and tear, resulting in inflammation and swelling of the Subpatellar soft tissue. At this time, pressing tendons will have tenderness, walking, jumping will also have soreness.

The first level is the mildest condition. Pain symptoms occur only when exercising.

The second level is moderate injury. It will not only cause pain when exercising, but also persist after exercising, sometimes affecting daily life.

The third level is severe injury. Tendons may be torn or broken, and symptoms of walking difficulties need to be recovered by surgery.

Stage 1: In acute stage, ice compress is used to eliminate swelling, slow down exercise and protect the body with stickers or protective devices.

Stage 2: After the swelling is eliminated, hot compress can be started, blood circulation in the injured area can be increased, waste removal can be accelerated, and some low-intensity stretching can be done to relax the tense muscles.

Stage 3: After the pain disappears, we can do some simple rehabilitation exercises to restore the foot to normal function, then gradually increase the strength of the leg, train the muscles, strengthen the muscles, reduce the chance of injury.

The above actions should be carried out under the guidance of professionals and can be promoted to resistance training.

今天重点讲解离心蹲 (eccentric squats) 的动作.根据美国体育医学研究所nasm的数据, 离心运动会刺激肌肉生长, 主要集中在肌肉的缩短或收缩.

• You can place your heel on a horizontal board or stand on the top of a slope, with your focus on the injured side of your leg, and squat down slowly to 45 degrees of knee flexion.

• The center of gravity returns to between the legs, with the help of the healthy side leg, slowly straightens the knee joint and restores the upright position.

• During the exercise, three groups of 10 times a day were used in each group.

Note that the purpose of this article is not to replace any diagnosis, treatment, or prevention of any situation. Any action that aggravates the symptoms should be stopped immediately and professional assistance should be sought.