How to recover from knee pain from skipping rope

With the improvement of living standards, many people's weight has exceeded the standard, which is what we often call fat. Being fat also makes people feel distressed, so many fat people are thinking of various ways to lose weight. Among the many ways to lose weight, many people choose skipping rope as a way to lose weight. Although skipping rope has a certain effect on weight loss, you must pay attention to protecting your knees during the process, otherwise your knees will sore after skipping rope.

How to recover from knee pain from skipping rope

Method 1

Gently massage around the sore spot.

Method 2

Apply with a hot towel.

Method 3

Don't do strenuous exercise and get enough rest.

Method 4

If it doesn't work, you can only go to the hospital for a preliminary check-up.

Causes of knee pain:

1. Fat pad strain: The fat pad fills the gap in the front of the knee joint, which has the effect of strengthening joint stability and reducing friction. The cause of fat pad strain may be due to trauma or long-term friction that causes the fat pad to become congested, thickened and inflamed, and adhere to the patellar ligament, thereby limiting the movement of the knee joint. This type of injury often occurs in people over 30 who frequently walk, climb mountains, or squat. Patients will feel pain in the knee joint, which worsens when it is fully extended, but the joint movement is not restricted. Symptoms are obvious after exertion.

2. Meniscus injury Meniscus injury is a common injury among athletes. When the lower limbs are weight-bearing, the feet are fixed, and the knee joints are slightly flexed, if the knee is suddenly excessively internally rotated or externally extended (for example, in volleyball, when a player suddenly turns around and dives to save the ball while defending), it may cause a meniscus tear. Meniscus injury will cause an obvious tearing feeling in the knee, followed by joint pain, limited movement, and limping when walking. The joints show swelling and a feeling of slipping, and there is a popping sound when the joints move.

3. Traumatic synovitis of the knee The synovium of the knee is one of the main structures of the knee joint. Synovial cells secrete synovial fluid, which can keep the articular cartilage surface smooth and increase the range of joint motion. When the synovium is damaged due to trauma or excessive strain, a large amount of fluid will accumulate, increasing the pressure within the joint. If it is not eliminated in time, it can easily cause joint adhesion and affect normal activities. Patients will feel pain, swelling, tenderness in the knee joint, and a frictional and astringent sound in the synovium. The most obvious characteristic of pain is that when the knee joint is actively and extremely extended, especially when the knee extension movement is performed with a certain resistance, the pain below the patella will be aggravated, and the pain will also be significantly aggravated during passive extreme flexion.

4. Osteoarthritis of the knee is a disease that is more common in middle-aged and elderly people, mostly women. Excessive weight load is the main cause of disease. The knee joint will be swollen and painful, and sometimes there will be a friction sound when moving the joint. The knee may develop a varus deformity with medial pain.

5. Knee ligament injury: The stability of the knee joint is relatively poor when it is slightly flexed. If it is suddenly subjected to external force and causes eversion or inversion at this time, it may cause injury to the medial or lateral collateral ligament. Medial collateral ligament injuries account for the vast majority of clinical cases. Taking this injury as an example, the patient will have a clear history of trauma, pain and tenderness on the medial side of the knee, pain that worsens when the calf is passively abducted, swelling on the medial side of the knee, and ecchymosis after a few days. Knee joint movement may be restricted.

6. Improper warm-up or no warm-up. Many people do leg stretching exercises first when exercising, but they don’t know that leg stretching exercises are the main cause of knee injuries. When exercising, your knees are put under tremendous pressure, so you must warm up properly to avoid injury. Exercising without warming up is equivalent to not giving the joints natural lubrication, so the knee joint will certainly not function smoothly. Additionally, cold, tense muscles are not conducive to smooth joint function. Starting or ending a movement suddenly can tear the muscles surrounding a joint and cause or worsen an overuse injury.

7. Excessive exercise often has the opposite effect. It not only reduces physical fitness, but is also a factor that causes knee injuries. If you feel knee discomfort while exercising, that's acceptable; if you feel pain after exercise or the next day, that's not a good thing. Prolonged pain, limping, and swelling around the knee are warning signs of a knee injury and you should see a doctor right away.

8. People who are overweight or have improper diet have to bear more weight on their knee joints, and their knees will be damaged sooner or later. Something as simple as walking up stairs can put four times more pressure on your knees than usual! If you are 5 kg overweight, every time you climb the stairs, it is equivalent to carrying 20 kg more "fat"!