How to prevent patellar ligament sprain?

The body is a collection of various functional organs, and each part is indispensable. People do a lot of exercise to enhance their physical fitness. Although the effect is very good, it is easy to cause harm to the body without better protective measures. For example, patellar ligament sprain is a common consequence of improper exercise. So, how to prevent patellar ligament sprain?

1. Warm up before exercise. First move the joints of your head, hands, waist and legs, then jog for 15 minutes. (After jogging, the ligaments are more easily loosened through ligament stretching exercises)

2. Stretch your ligaments fully before exercise. Do it in several steps. First, the ankles. Sit down, place your left foot on your right knee, hold your left ankle with both hands and move it for two eight beats. Then, maintain the position, press your knee down with one hand, back and forth for two eight beats. Then keep the position and put down your left leg, then press your right leg, trying to stick your belly to your leg. Four eight beats. Switch feet, same thing. Then the legs. Stretch your legs out and press your body downward, following the same requirements as above.

3. Do the vertical split exercise. Go as deep as you can, preferably close to the ground, with the back of your feet touching the ground and your upper body upright. (Legs)

4. Do the horizontal split exercise. Keep your heels on the ground and your feet curled up. The rest of the requirements are the same as above, but don't overdo it, otherwise it may easily cause other injuries.

5. Do hip press. (The posture is ugly. Have you seen the frog? It’s not quite the same but it’s not far off. But the effect is very good.) Put your knees on the ground and spread them apart as far as you can. Be careful not to lie flat on the ground. Support yourself with your hands, and press your waist and hips backward and downward. The highest level is to be close to the ground.

6. Rub the instep of your feet. Kneel on the ground with the soles of your feet touching the ground, then lie back. The highest level is when your back is on the ground. Be careful not to lift your knees.