How to remedy the knee pain in skipping rope? In our life, I believe many friends like skipping rope. If you don't have a good method, excessive exercise can also cause knee pain. Below I sorted out how to remedy the knee pain caused by skipping rope.
How does skipping rope remedy knee pain 1 skipping rope is a favorite sport. On the one hand, it can effectively exercise and burn calories. On the other hand, skipping rope is not limited by time and space, and it is easy to carry out corresponding movements.
But for some young people and middle-aged people, the knee joint needs constant vibration when skipping rope. If you have knee joint injury, previous knee joint diseases, or insufficient warm-up exercise when skipping rope, it is easy to cause knee joint pain. How to deal with knee pain in skipping rope is as follows:
First of all, we should reduce the time of skipping rope.
Or divide the skipping rope into a small number of times, with a group of about 50 jumps and 3-4 groups, and you can rest for 5- 10 minutes in the middle, which can reduce the damage caused by the pressure of skipping rope on the knee cartilage.
Second, if there is obvious pain.
You can also stop skipping rope for a while, give the knee cartilage enough rest time, and pay attention to keep warm at the same time. You can use a plaster that can promote blood circulation and relieve pain, promote blood circulation and remove blood stasis, and apply it locally, which is good for the knee joint.
Third, drugs such as chondroitin sulfate and glucosamine can be taken orally.
It can obviously promote cartilage repair. If the symptoms are serious, you can take non-steroidal anti-inflammatory and analgesic drugs orally at the same time for a series of treatments such as anti-inflammatory and analgesic.
How to remedy the knee pain in skipping rope? What should I do if my knee hurts when skipping rope?
There are many reasons for knee pain. In general, the pain in sports mainly includes meniscus injury, ligament strain and patella strain.
If there is no strain or sprain, it may be because the joint is not prepared before exercise, which leads to sudden heavy load exercise, which leads to joint surface damage, joint inflammation and water filling. If the symptoms are not obvious, you can recover after a few days' rest and adjustment.
Another situation is that the knee is overloaded for a long time, which leads to patella strain. This kind of injury is irreversible, and it is called osteochondrosis when it is serious. Many athletes end their sports career because of unscientific training, which leads to patella strain.
However, skipping rope for a short time is not the case. I can diagnose myself by knee flexion test or joint compression test. If you feel pain in both cases, be careful.
Therefore, fitness should be gradual, not eager for quick success, but after full preparation. Avoid excessive fatigue.
Knee pain caused by skipping rope should be iced 1~2 days first, and then local hot compress should be carried out after the ice compress. At the same time, physical therapy, such as extracorporeal shock wave therapy, microwave therapy and electromagnetic therapy, can be combined to promote the repair of injury. If the pain is obvious, you can also take non-steroidal anti-inflammatory drugs to inhibit inflammation and relieve pain.
If the pain in the knee joint is still not obviously improved after one week of treatment, it is suggested to improve the MRI examination of the knee joint in time, make clear the soft tissue injury of the knee joint, and then decide whether surgery is needed according to the injury. For example, if the meniscus injury has reached 3~4 degrees, it needs arthroscopic surgery to repair or suture the meniscus.
Skipping rope is also a relatively high-intensity exercise. This situation of knee pain may generally be due to occasional physical exercise in daily life and long sedentary;
Then there was no warm-up exercise before skipping rope, which caused the knee part to be unable to bear some high-intensity pressure for a while, resulting in knee pain.
It is best to stay in bed strictly after skipping rope, which is the best way to relieve knee pain. Secondly, it is to give the knee hot compress or massage, baking electricity and other measures to alleviate;
These measures can promote blood circulation and help relieve pain. In addition, some drugs can be given for relief, such as taking some anti-inflammatory and analgesic drugs orally.
How to remedy the knee pain caused by skipping rope 3. Preparation of skipping rope to lose weight:
First, jump rope empty-handed:
The so-called empty-handed skipping means that parents can't jump rope, but they swing their arms when they don't jump rope, but the calories consumed are the same as those consumed by skipping rope! People who skip rope empty-handed should also prepare a pair of slightly thicker soft-soled sneakers!
Second, before skipping rope, we should make preparations for leg press, stretching and waist turning.
This will open all joints of the body, minimize the damage caused by improper exercise and improve the softness of the body. Pay special attention to stretching the calf gastrocnemius and achilles tendon, which are the most important parts, because they have been in a state of high tension during the whole skipping process!
Action essentials of skipping rope to lose weight:
The legs are spread back and forth, the hind legs are straight and the heels are close to the ground, and the front legs are straight and bent forward, which is what we often call lunges. Then lie on your back on the mat, one leg is raised and straightened, and the skipping rope is covered on the arch of your foot. Your hands slowly and forcefully pull your legs toward your torso. Do it for 30 seconds on each leg.
The correct way to lose weight by skipping rope;
First, this time, whether you jump empty-handed or athletic, don't rush for success in the process of skipping rope. Because everyone's physique is different, the exercise time is different. We should do it step by step. Those with poor endurance can jump for five minutes first, ten minutes the next day and fifteen minutes the third day. After a period of running-in and training, we are sure to persist for longer and longer.
Second, when we jump rope, many people are used to clicking the ground with their feet. In fact, in my opinion, you should use the method of changing points with one foot, and don't lift your feet too high, because if you use the method of changing points with one foot, you can reduce fatigue during exercise and avoid calf muscle pain, because you are overweight and grow ugly "radish legs."
Correct stretching action after skipping rope to lose weight;
1, people stand up straight, one leg stretches forward to keep straight, the hind legs are bent, the body stretches forward slightly, and the arms are tightened in front. Hold on for 8- 12 seconds, change legs and do it again.
2. Stand up straight, lift one leg, grab the shoes with your hands, and get as close to your hips as possible. Keep your hips balanced, your knees together, and your upright legs slightly bent. If you have trouble keeping your balance, you can hold the wall or chair. Hold on for 8- 12 seconds, change legs and do it again.
3. Generally speaking, the time required for a complete set of stretching exercise is about 10- 12 minutes. If the action is in place, the joints and ligaments of the body can be opened. But it should be lengthened or shortened according to the temperature of the weather at that time. Feel the temperature rise, but keep breathing smoothly.