Recommended by the national team doctor
Demonstration of the squat of Cai Yun Fu Haifeng
Playing badminton, knee injuries are too common!
A simple single action, the magic is endless!
I hope that every friend who plays badminton can know this action!
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For outdoor sports and badminton, the knee is the hardest hit area for common sports injuries.
This article comprehensive online information introduces some knee maintenance exercises, whether it is usually used for strength exercise or for rehabilitation when uncomfortable, it has a good effect.
Knee exercises:
1, static balance semi-squat: the body stands straight, the chest is raised, the feet are separated and shoulder width, the toes are forward, slowly squat, until the knee joint has a feeling of soreness to stop (the standard angle is 135 degrees behind the leg angle, the specific angle should be adjusted according to their own situation), until the legs are sore and trembling, get up and walk slowly and relax. 3 times in a group, each time with an interval of 1 minute.
2, stand still and half squat: the body stands straight, the back is close to the wall (any fixed object can be), the chest is raised, the feet are separated and shoulder width, the toes are forward, slowly squat, the back can not leave the wall, until the knee joint has a feeling of soreness when it stops (the angle behind the leg should not be less than 90 degrees, the specific angle should be adjusted according to their own situation), until the legs are sore and trembling, slow walk and relax after getting up. 3 times in a group, each time with an interval of 1 minute.
This exercise plays a role in unclogging and regulating the entire knee joint, and has a good rehabilitation effect on the injury of the knee joint and the surrounding muscle ligaments. Concentrate when doing the exercise, the movement is naturally relaxed, adhere to 1 group each in the morning, middle and evening, and you will see its benefits over time.
3. The squat method described by the doctor: the squat practice method after knee injury
The patient's legs are separated, the distance between the feet is slightly wider than the shoulders, the body remains upright, can not lean forward, at this time the knees begin to bend and squat. The angle of knee bending varies depending on the patient's physical condition and muscle strength. If the patient's physical condition is good, the thigh muscle strength is good, the squat angle can reach 90 degrees of knee flexion, if the patient is weak, the thigh muscle strength is weak, the knees can be slightly bent, then the half-squat position is higher, the patient is less labor-saving, you can later with the exercise, the increase of thigh muscle strength, and then increase the knee flexion angle. Every patient will have a pain angle when squatting, some squats to 30 degrees pain, some squats to 60 degrees or 40 degrees pain, practice squat to avoid the angle of pain, if squatting to 30 degrees pain, you can continue to crouch down to 60 degrees to avoid the pain angle of 30 degrees, and vice versa. The duration of a squat varies greatly from person to person, and it is squatting until it cannot be persisted. Take a minute break between squats, don't rest too long. Then practice the second squat, which repeats the cycle for 30 minutes for the day. Decide the number of exercises depending on your physical condition. Practice 1-3 times a day.
Also: After the pain is healed, appropriately increase the time of each squat by 5-30 minutes, which helps to exercise the small muscle groups near the knee.
A: The standard position of squatting. The angle is relatively small (that is, squatting is relatively high).
B: Squat with a relatively large angle (that is, squatting is relatively low). It can be seen that no matter how high or low the squat is, keep the knee joint and toes on a vertical line.
C: One-legged squat. Supporting the body are the legs that need to strengthen the muscles.
D: Squat on the balance plate.
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