3 ways to prevent knee injury

The most common injury to basketball is the rupture of the anterior cruciate ligament.

Athletes twisting, jumping, landing, turning or slamming may cause sprains or even breaks in the anterior cruciate ligament of the knee.

　　Once the cruciate ligament is injured, it often takes several months of surgical treatment to heal.

Therefore, the US “Health Day” website pointed out that basketball amateurs should learn to protect their own practices.

　　Knee injuries are often caused by insufficient muscle strength in the back of the thigh.

Here are a few tips to help you exercise your back muscles and prevent fractures.

　　The first trick: lifting the thighs.

Vertically vertical, lift the left thigh, the companion hand supports the thigh and press down to provide resistance, but do not use excessive force, still have to ensure that the thigh is raised to the horizontal position.

Change legs after repeating three or four times.

　　The second measure: strength activities legs.

Kneeling on the ground, legs close together, right foot on the left heel.

Press your left foot against your thigh and use your right foot in the opposite direction to block the movement of your left foot.

Change the foot after repeating three or four times.

This action can simultaneously exercise the posterior muscles of the tibia thigh and the lateral muscles of the other thigh.

　　The third measure: try to land on the forefoot as you jump to the ground, aiming at the slight bend.

When you touch the ground, your knees and hips are slightly bent, just like sitting in a chair instead of standing upright.