Jumping rope knee pain how to do what medicine
Jumping rope knee pain how to do what medicine, appropriate exercise can help people to maintain good health, jumping rope is a lot of people like a sport, and jumping rope is also very simple and convenient, the following to see jumping rope knee pain how to do what medicine.
Jump rope knee pain how to do what medicine 1
There are many reasons for knee pain, general pain in sports are: meniscus injury, ligament strains, Bin strain and so on.
If you don't have a strain or sprain, this may be due to the lack of preparatory activities before the exercise, resulting in the joints suddenly bearing a large load of movement, resulting in damage to the joint surfaces, which leads to inflammation of the joints, and water filling. If the symptoms are not very obvious, a few days of rest and adjustment can be recovered.
There is also a situation where the knee is overloaded for a long period of time, resulting in a strain of the kneecap. This kind of injury can't be recovered, and it is called Bin Chondromatosis when it is serious, there are many athletes who end their sports career because of the Bin Strain caused by unscientific training, but the jumping rope exercise that you do, and the time is not long, it should not be this kind of situation, you can self-diagnose it through the semi-flexed knee test or the joint compression test, such as the two situations feel the pain, and the knee joint is painful when it is loaded with weight flexion and extension, then you have to be careful.
So fitness should be gradual, do not rush, do a good job of full preparatory activities after. Avoid transition fatigue.
How to recover from jumping rope knee pain
The knee pain caused by jumping rope is related to the repeated jumping and landing of rope jumping, and the knee joint is repeatedly impacted by the articular cartilage or meniscus damage caused by repeated impacts, as well as the synovial membrane in the knee joint is impacted by the inflammatory response, etc.
Most of the knee pain is caused by the impact of the synovial membrane in the knee joint and the inflammatory response is related.
Most of these cases are not serious, and can be relieved by resting, reducing knee activities and weight-bearing, localized hot compresses, infrared radiation, and moxibustion.
If the pain symptoms are more serious, you can take oral anti-inflammatory and analgesic medication, such as loxoprofen sodium, celecoxib, nimesulide and so on, which can relieve the symptoms.
If the symptoms persist for more than a week without significant improvement, it is recommended that an MRI*** vibration examination of the knee is needed to rule out a serious meniscus injury in the knee.
3 main reasons for jumping rope knee pain
1 is to practice jumping rope before not doing preparatory activities, it is recommended to practice jumping rope before doing preparatory activities for all joints of the leg.
Such as: pressure lunge, side leg press, move the wrist and ankle, or do the knee joints around the movement.
2 is the practice of jumping rope after the end, did not do the relaxation of the joints of the legs
Relaxation is a very important link, relaxation is not good for the next day's practice has a great impact on the long-term exercise is also not good.
3 is the action of jumping rope in place
Rope skipping skills
1, the main part of the rope is the wrist
2, the height of the jump should not be too high, generally in the 3-5CM, landing a little bit of bending the knee buffer action.
3, jumping feet knees are generally straight. The calf can not have obvious knee bending.
5, breathing should be rhythmic, the whole body should be relaxed.
Jumping in the process of the rope if there is a hooked foot, that
1, the length of the jump rope is not suitable for you.
2, the height of the jump is not enough or the timing of the jump and the hand of the rope does not match, that is, the problem of coordination.
3, it is easy to hook the foot only in the second half of the time, then it is a problem of physical strength.
Generally speaking, if it is because of infrequent exercise rope skipping led to the emergence of knee pain, most do not need to deal with, wait a few days, this symptom will disappear on its own, need to pay attention to is that before jumping rope must first do warm-up exercises, adequate preparatory activities is very necessary, in addition to be sure to master the skills of rope skipping, to master the coordination of the body.
Jumping rope knee pain how to use what medicine 2Jumping rope is a favorite sport, on the one hand, you can effectively exercise, burn calories, on the other hand, due to jumping rope is not subject to the specific limitations of time and space, easy to carry out the corresponding exercise. But for some young people, middle-aged people, in the process of jumping rope due to the knee joints need to constantly vibrate, if there is a knee injury, previous knee disease, or jumping rope in the process of warm-up exercise is not enough, easy to cause knee pain.
Knee pain when jumping rope, you should immediately stop exercising, and keep resting to prevent the knee from continuing to be damaged. Knee pain is generally considered to be joint and soft tissue wear and tear, when the symptoms are mild, you can choose hot compresses, massage and other methods to ease the discomfort, if there is severe pain, according to the guidance of the doctor to consider taking non-steroidal anti-inflammatory drugs to alleviate the discomfort.
If the meniscus or articular cartilage is severely damaged, conservative treatments are ineffective, and the symptoms do not improve for a long period of time, it is necessary to consider surgery, and after the surgery, you should eat more nutritious food to promote the repair of the soft tissues of the knee joint.
Normal people should warm up before exercising, and need to take protective measures to avoid accidental injuries during the exercise process.
How to deal with knee pain if you jump rope, as follows:
First, you should reduce the time of jumping rope, or jump rope into a small number of times, a group of jumping 50 or so, divided into 3-4 groups, in the middle of the 5-10 minutes of rest, so that you can alleviate the damage of jumping rope on the knee joints. This can reduce the damage of jumping rope on the knee joint cartilage pressure formation.
Second, if the pain is obvious, you can pause the jump rope for a period of time, to give the knee cartilage enough time to rest, but also should pay attention to warmth, you can use the external blood pain, blood circulation and blood stasis cream, as well as local hot compresses, for the knee joints are a certain benefit.
Third, you can take oral chondroitin sulfate, glucosamine and other drugs, cartilage repair has a significant role in promoting. If the symptoms are more serious, you can also oral non-steroidal anti-inflammatory analgesic drugs, anti-inflammatory, pain and a series of treatment.
Jumping rope knee pain how to do with what drugs 3Jumping rope if the knee pain, it is recommended that you can ease the way through the hot compress, hot compress can promote local blood circulation, thereby reducing the pain. It is also necessary to reasonably supplement calcium, proper massage of the knee, necessary. When you can do electromagnetic physical therapy, the time should be controlled within half an hour, if the pain persists without improvement, then you should use drugs under the guidance of the doctor.
Rope skipping is a national sport that can exercise the muscles of the whole body, and men and women of all ages can jump rope to achieve the purpose of the exercise, but some people will have knee pain after jumping rope, usually after a period of time will be relieved. If the knee persistent pain, it is likely to be suffering from certain diseases, or caused by trauma, need to be dealt with in a timely manner, then jump rope knee pain how to do?
1, hot compresses knee
If the symptoms of knee pain after jumping rope, you can relieve the way through the hot compresses, hot compresses knee can expand the local blood vessels, so as to improve the local blood circulation problems, but also promote the metabolism of the knee joints, alleviate the spasm of the muscles and relaxation, improve the flexibility of the tendons, reduce the pain. Pain. The main thing is to soak the towel in hot water for 5 minutes, and then wring it out and put it on the knee, it is best to put a cotton pad on it, so that you can prevent the loss of heat, each time the hot compress can be about 20 minutes.
2, reasonable supplemental calcium
After jumping rope knee pain, may be caused by the loss of calcium in the body, so you should eat more calcium-rich foods, such as shrimp, milk, eggs, bone broth and so on. It is also necessary to reduce the unreasonable movement, otherwise it will increase the degree of knee strain and pain, for example, do not jump rope for a long time, running, and reduce the number of climbing stairs.
3, electromagnetic physical therapy
Rope jumping knee pain can be treated by a reasonable electromagnetic physical therapy device, this method can effectively stimulate the nerves, promote the operation of qi and blood in the knee joints, but also to the stiff parts of the benign stimulation, to improve the stiffness of the knee and pain. But the use of time is not too long, should be controlled within half an hour, time is too long will lead to the loss of body water.
4, massage the knee
Some middle-aged and elderly people in the jump rope after the knee pain, which is mainly due to the soft tissue of the knee joint aging caused by the proposal can be taken to massage the knee method. Massage the knee can increase the flexibility of the knee joint, relieve the speed of aging of the knee joint, but also reduce the pain of the knee.
5, the use of drugs
If the knee pain is more serious, and there is no sign of improvement, then you can properly use some drugs for treatment. For example, rheumatism pain relief cream, the drug can relieve the symptoms of knee pain to some extent.