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How do Elite contact sportsmen recover from knee Injuries fast?

by Dave Lery on November 25, 2019

New Orlean’s Zion Williamson had arthroscopic surgery on the right knee on October 21st and he’ll 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 isn’t impaired by the surgeries either. Fast recovery isn’t 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 Munich’s center back, recovered from a torn ligament and inflammation in 4 weeks. This injury was rather unusual in that it didn’t occur in the field. Jerome had been accidentally hit by an airline’s drink trolley mid-flight. Either way, elite players recover fast from knee injuries. How are they able to achieve this?

  1. 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. I’m usually skeptical of “superfoods” but this post by Healthline explains how Vitamin C helps in cartilage regrowth by destroying the free radicals that cause inflammation. Tropical fruits – papaya, guavas, kiwis, raspberries and oranges – are all rich in Vitamin C. They’re delicious too. And no, those elixirs in the essential oil section at your local store won’t work.
  1. 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 they’re performed. Spend time strengthening the Hamstrings, glutes, and quads
  1. They stretch the knee

Strengthening exercises enhance the knee’s support system. Muscles usually contract after exercising and they need to be stretched thereafter.
  1. 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. They’re used by elite-level contact sport players for their versatility. Even when we’re putting excess pressure on the knee joint – such as when running, when jogging and in weightlifting – sleeves compress the knee; reducing pain and increasing blood flow. This compression ensures that there’s 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 won’t slide down. They offer mechanical support too due to their elastic nature. Knee sleeves need not be worn the whole day. In fact, you don’t need them in most weightlifting exercises. However, they’re a pre-cautionary aid that ensures you won’t twist the knee or get an injury. Do you use knee sleeves while recovering? We’d love to know what your recovery procedure looks like.

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