Weakness in knees Always after excessive play, lower limbs ache and weaken, and spirit drops, as if body is hollowed out?
Dynamic pre-game warm-up is very important. Warming up can fully activate muscle mobility and reduce risk of injury. Two sets of warm-up exercises for lower extremities are recommended below. .
Warm-up with knees bent
Support your knees with both hands and do forward and backward flexion and extension. The range of knee flexion should not exceed toes.
Second, lunge dribbling training
Lunge while dribbling with one hand and bend your knees. Bend your knees to about 90 degrees and pause briefly before standing up to complete other side. Repeat this 6 times in a row and do 1-2 sets.
During game we must also pay attention to our movements and protect our knees.
First of all, when we dribble, don't develop habit of placing your feet inward. This action will put a lot of pressure on your knees as you accelerate to hit ground.
Secondly, when dribbling and breaking, our knees should not be bent less than 90 degrees. This type of knee bending also puts a lot of pressure on the knees.
Finally, when you land after a jump, try not to land on your heels. This can seriously damage your knees.
When you are after game, you should stretch after game. Here KBT offers several exercises to stretch thigh muscles.
Bend your knees into a lunge, grab your back leg with both hands and slowly lift it up. Until heel touches buttocks, at this time, if you feel some pulling sensation. This shows that action is correct, just hold it for 30-45 seconds and then switch sides to continue.
The second movement is also a lunge, but this time we need to use opposite hand to bend foot inward and rotate hip slightly outward, and hold it for 30-45 seconds before switching to other side to continue.
In third group, we use same hand to turn foot outward and turn thigh inward. Hold for 30-45 seconds and then switch sides to continue so that thigh muscles are fully stretched.
In end, best way to protect your knees is to increase your leg strength, and remember that muscles are best armor.
If you really want to play, it is recommended that you wear protective equipment to protect your health.
Don't forget to like and save at end. I wish you all good knees!
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May 15, 2023