How to practice Taekwondo with sore knees

1. How to deal with sore knees by yourself

If you only have simple knee pain, no other discomfort, and the pain is not serious, you can try the following methods:

Rest: exercise and weight-bearing will aggravate pain. Try to reduce exercise, especially climbing stairs and mountains.

Ice compress: ice compress can relieve pain. Ice pack and frozen mineral water can be used. When applying ice, wrap the ice bag with towel to avoid frostbite caused by too low temperature. On the first day of pain, you can apply ice once every hour for 15 minutes. For the next few days, maintain the frequency of 4 times a day.

Use of knee pads: knee pads can protect and assist knee joint movement. You can consult the rehabilitation department or orthopedic doctor before purchasing. Do you have any good recommendations.

2. Knee soreness should be treated by a doctor

In case of any of the following conditions, see an orthopedic doctor in time:

Joint pain after injury; The knee joint cannot bear weight, stand or affect walking;

The pain in my knee is too severe to bear; The knee joint is deformed and inflexible;

Fever of the whole body or local redness, swelling and purple of the knee joint;

After 3 days of self-treatment, the pain could not be alleviated or even aggravated.

3. Common nursing methods of knee soreness

Patella femoral articular cartilage injury: conservative treatment can be carried out first to ensure rest or reduce activity, local massage or hot compress, and plaster can be applied externally. Physical therapy can also be performed, such as microwave and infrared physiotherapy. In daily activities, attention should be paid to avoid climbing, squatting with load and other sports that stimulate joints.

Meniscal injury: if the symptoms are serious, meniscal injury generally needs timely surgical treatment. Meniscal suture, shaping, partial excision or even total excision can be performed under arthroscopy.

Synovitis: generally, conservative treatment is adopted, with proper rest to avoid excessive activity. Plaster can be applied locally, anti-inflammatory, analgesic, blood activating and stasis removing drugs can be taken, and local sealing treatment can also be carried out.

Ligament injury: in the early stage, braking, pressure bandage and aspiration of intra-articular blood are required. Patients with joint instability in late stage may consider surgical reconstruction of ligaments. In recent years, arthroscopic cruciate ligament reconstruction technology has developed rapidly, and the prognosis of patients is good. For the injury of anterior and posterior cruciate ligaments with clear diagnosis, early surgical treatment is strongly recommended to protect joint function and avoid aggravating the injury of articular cartilage and meniscus.

Common causes of knee soreness in taekwondo practice

1. If you don’t exercise for a long time, you suddenly exercise or even do high-intensity exercise without going through a buffering stage. Your knee joint suddenly bears a much larger load than usual, and you can’t adapt to it for a while. It’s easy to feel sore after exercise.

2. When performing sports exercises, the posture used is not correct. For example, if the posture is not correct during running, the abrasion of knee cartilage will be greater, which will cause greater pressure on knee joints, resulting in knee pain during sports.

3. Do not do warm-up exercises or do not do enough warm-up exercises, and start to exercise without moving the joints and muscles of the body, which is easy to cause knee ligament strain and knee pain; And if the warm-up is not sufficient, the knee joint will not be able to secrete enough lubricating components, resulting in serious wear of the knee during exercise and aggravating knee pain.

4. If long-term high-intensity exercise exceeds the load range of muscles and joints of the body, it is easy to cause damage to joints and muscles of the body, which may also lead to knee pain.

Methods of relieving knee pain after Taekwondo

1. Adequate preparatory activities

Improve the body temperature, eliminate the stickiness of muscles and ligaments, make muscles soft and ligaments extensible, and reduce the pressure on knees during exercise. Enhance the range of joint activity, secrete more joint synovial fluid, and reduce the wear of the knee. It makes it easy for the practitioner to stretch and contract during exercise, and also improves the coordination during exercise.

2. Functional training to improve the stability of knee joint

For example, lie flat on the bed with your knees straight, and lift your straight legs under non weight-bearing conditions. When there is no obvious pain reaction in the knee joint, you can make sandbags from waste clothes and put them on the instep of your feet to do straight leg weight lifting exercises.

3. Self protection consciousness

Don’t often squat or kneel down to get things, and try not to sit on a low stool and sleep on a low bed to avoid increasing joint friction and weight-bearing. At the same time, it is recommended to compress the knee with hot water after exercise

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