Common injuries on the football field
Football involves more physical collisions, so the chance of injury is higher; muscle injuries are most common.
The cause of the injury can be roughly divided into two types. One is to use the same group of muscles excessively. For example, practicing the ball for a long time may cause injury to the quadriceps in front of the thigh.
The other is a trauma caused by external force, such as being kicked by the opponent’s player on the thighs, soles, etc. If the force is too strong, it will cause trauma. The treatment mainly depends on the degree of soft tissue injury, and the ice is applied for 15 minutes at regular intervals to try to rest the injured muscles. The limb should be heightened during rest to reduce swelling, and the injured part should be wrapped with an elastic bandage.
After a day or two, when the pain begins to decrease, you should gradually start stretching exercises so that the flexibility of the muscles can be restored. At the same time, you can slowly start some exercises to exercise your muscles.
Buy knee pads
Into the department store, in the face of a wide range of different styles of knee pads, how should consumers choose?
Different types of knee pads have different effects. The most familiar kneepad is a sleeve-like and elastic design that wraps the entire knee when worn. Basically, this kind of kneepad will give a certain amount of pressure, which will give you a little support. It is more suitable for people who are newly sprained or prone to swelling in the knee. The size of the pressure is subject to comfort.
In addition, there is a similar design, but the material is relatively soft, the main purpose is to maintain the temperature of the knee, so for people with knee arthritis, can reduce the pain and discomfort when used. Although some knee pads wrap the entire knee at the same time, there is an opening at the knee to expose the knees, in order to support the knees without causing too much pressure on the knees, causing other knee problems.
Some designs have a thick and sturdy cushion around the opening, which is designed to hold the knee in a specific position so that it does not shift at any time. This is mainly for people with anterior knee pain. of. Finally, it is a band-shaped knee brace that is basically a lateral band wrapped under the knee. For those suffering from knee cartilage damage, this band that does not resemble a knee brace has the effect of eliminating some pain.
Knee pain before exercise therapy
Anterior knee pain is a common type of illness, with female patients being the majority. The patient may only feel a slight discomfort in the knee at the initial stage, but if the situation worsens, the stairs will be up or down, and there will be a pain, and even the night will be painless.
In terms of the source of the disease, it may be due to the strain on the cartilage part of the knee of the front knee or inflammation around the tissue, but the real cause of the pain is related to the excessive pressure on the knee or the slight misalignment of the position. The former is usually doing too many knee flexion exercises, the knees are often pressed on the joints of the thigh bones; in the prevention and care of knee pain, we must remember to minimize the movements of the lower body, up and down the steps.
The stability of the kneecap relies heavily on the quadriceps in front of the thigh. The exercise of this part of the muscle is very simple. First, supine, put a pillow under the knee, make a little buckling, then take the knee straight and lift the calf, if the action is too Light, you can attach heavy objects such as sandbags to the ankles.
In addition, what is often overlooked is the ability of the quadriceps to stretch. If the muscles lack sufficient flexibility, the kneecaps tend to be biased to the outside, which will also put additional pressure on the kneecap. The method of stretching the quadriceps is as follows:
- Lying on the back of the bed, bend one side of the knee so that the heel is closer to the buttocks, then the other hand reaches out to the back, licking the sole of the foot, so that it pulls it closer to the buttocks, and it takes about twenty or thirty seconds to relax, repeating more Times.
In the process, you should feel the obvious feeling of pulling in front of the thigh, but you should never endure the pain, and there should be no discomfort in the knee. This stretching action should be performed once or twice a day for about ten to fifteen minutes each time.