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New Orleanās Zion Williamson had arthroscopic surgery on the right knee on October 21st and heāll be back to the NBA in 6 to 8 weeks. This report by Reuters health states that most NBA players recovery fully from torn cartilages in a couple of months. Their athleticism isnāt impaired by the surgeries either. Fast recovery isnāt just in basketball. In soccer, the contact sport with the highest number of reported knee injuries, players recover from knee injuries relatively fast too. In fact, Jerome Boateng, Bayern Munichās center back, recovered from a torn ligament and inflammation in 4 weeks. This injury was rather unusual in that it didnāt occur in the field. Jerome had been accidentally hit by an airlineās drink trolley mid-flight. Either way, elite players recover fast from knee injuries. How are they able to achieve this?
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They watch what they eat
Knee injuries elevate metabolism in a rather unconventional way. The stress reaction induced in the body means that we need more calories while recovering. Eggs, white meat, and soy are all great sources of protein. Incorporate them into your diet. Iām usually skeptical of āsuperfoodsā but this post by Healthline explains how Vitamin C helps in cartilage regrowth by destroying the free radicals that cause inflammation. Tropical fruits ā papaya, guavas, kiwis, raspberries and oranges ā are all rich in Vitamin C. Theyāre delicious too. And no, those elixirs in the essential oil section at your local store wonāt work.
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They perform knee rehab exercises
Side steps, single-leg raises and calf raises all strengthen muscles that work in conjunction with the knee. In this post, we explain how theyāre performed. Spend time strengthening the Hamstrings, glutes, and quads
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They stretch the knee
Strengthening exercises enhance the kneeās support system. Muscles usually contract after exercising and they need to be stretched thereafter.
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They use knee sleeves
Even though the words sleeve and brace are often used interchangeably, knee sleeves are different from braces. Braces have limited mobility and they often have a graduated hinge that restrains the knee from extending past pre-set angles. They both prevent re-injuries and improve recovery. Braces are bulky and uncomfortable. Knee sleeves on the other hand are flexible. Theyāre used by elite-level contact sport players for their versatility. Even when weāre putting excess pressure on the knee joint ā such as when running, when jogging and in weightlifting ā sleeves compress the knee; reducing pain and increasing blood flow. This compression ensures that thereās adequate blood flow through the vessels in the knee. Modvel knee sleeves are made from spandex, nylon and Latex Fibre. The Latex fiber and spandex (the stretchy fabric used in leggings and yoga tops) ensures that they fit snuggly and wonāt slide down. They offer mechanical support too due to their elastic nature. Knee sleeves need not be worn the whole day. In fact, you donāt need them in most weightlifting exercises. However, theyāre a pre-cautionary aid that ensures you wonāt twist the knee or get an injury. Do you use knee sleeves while recovering? Weād love to know what your recovery procedure looks like.
