1. How long can dancing knee ache
How long the knee pain can be cured after dancing can not be generalized. It needs to be determined according to the cause of the patient’s pain and his own quality. Generally, it can be relieved in about a week.
First of all, we should understand that most of the causes of knee pain, especially for the middle-aged and old people, are basically caused by rheumatism, arthritis and other diseases, but we can’t rule out soft tissue injury. When knee pain is ruled out because of sports injury to patella, meniscus and other parts, it is still possible to dance properly, but the activity time should not be too long, and the knee should not be too hard. However, when the knee hurts badly, it is still not recommended to dance, and more attention should be paid to rest.
2. How should dance knee ache
The meniscus is a kind of fibrocartilage in the knee joint. Once the meniscus in adults is damaged, it will not grow and heal on its own. It is irreversible. It can only be removed surgically and replaced with an artificial meniscus when it is extremely serious. Therefore, we should cherish it.
When the doctor asks you to have an examination, don’t be too cheap and convenient. Only do B-ultrasound and X-ray examination. When neither of the above two examinations can clearly reflect your symptoms, don’t refuse the doctor’s request to let you have an MRI scan. Only an MRI can thoroughly see what is happening in your knee joint.
Oral glucosamine hydrochloride is helpful to prevent cartilage diseases including meniscus. Many foreign athletes will take it regularly and at intervals under the guidance of doctors, which is an effective preventive measure. Dancers are also allowed, but they should follow the doctor’s advice.
Once knee joint injury occurs, if it is not necessary to operate, recuperation is the best way. Stop training.
3. Dancing: how to recover from knee pain
The first stage of training (simple strength exercises, mainly to alleviate pain) 0:001, dynamic stretching: make the muscles quickly enter the state of movement. Dynamic stretching of the posterior femoral muscle group and muscle strength exercise of the middle gluteal muscle: activate the middle gluteal muscle, increase the control of the pelvis and hip, and relieve the pressure of the knee.
Lower limb muscle group activation and stability exercise: increase the strength protection around the knee joint through the exercise of quadriceps femoris, posterior thigh muscle group and gluteus muscle to reduce the pressure of patellar tendon; Increase the stability and function of the lower limbs through lunge exercises, thereby reducing pain.
Static stretching: increase the extensibility of the posterior thigh muscle group and gluteal muscle, and relieve the pain after training. Stretch of posterior femoral muscle group B, the second stage of training 0:00
Dynamic stretching: including quadriceps femoris, posterior thigh muscle group and gluteus muscle, so that the muscle can quickly enter the state of motion.
Lower limb strength, stability and functional exercises: strengthen the strength around the knee joint and reduce the pressure on the patellar tendon through advanced strength training of quadriceps femoris, posterior femoris and gluteus; Through lunge and small jump exercises, the stability and function of the knee joint can be increased and the athletic performance can be improved. Squat in place.
What should we pay attention to when dancing with knee pain
1. Adequate preparatory activities
That is to say, warm-up exercise should take at least 5-10 minutes. It is better to move the lower joints more to fully stretch the muscles, tendons and ligaments, so that the joints are flexible enough to avoid strain.
2. Reasonable training methods
We can’t force the soaring training effect. Dancing is OK, but we should gradually increase the difficulty from the basic to the deep level, gradually increase the amount of exercise, and give the knee a process of adaptation.
3. Enough rest time
In the process of dancing, you should consider your knee feeling. If you feel pain, you should stop in time. In order to eliminate muscle fatigue faster after exercise and prevent sports injury due to local overload, interval relaxation and rest are also very necessary.
Dancing knee hurts. What’s good to eat
1. Fruits rich in vitamin C
If you have knee pain at ordinary times, you can appropriately eat more fruits containing vitamin C, which can protect your knee joints and bones and reduce bone marrow consumption. Such as kiwifruit, citrus, mango, grape, etc.
2. Foods rich in sulfur
The repair and reconstruction of bone, cartilage and connective tissue are all made of sulfur, and sulfur also contributes to the absorption of calcium, so people with knee pain can eat more sulfur-containing foods, such as asparagus, eggs, garlic and onions.
3. Histidine containing foods
Histidine is conducive to clearing excess metal in the body and helping to alleviate knee pain. Foods rich in histidine include rice, wheat and rye.
4. Fish
Many studies have proved that fish and fish oil can effectively alleviate the joint pain and stiffness symptoms of rheumatoid arthritis. Omega-3 fatty acids found in fish can prevent the formation of chemicals that cause rheumatoid arthritis and proteins that cause knee cartilage wear. Therefore, it is recommended to eat fish rich in fat properly.
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