How long should i ice my knees after basketball

Kobe Bryant and Ice: Is It Helping Save His Damaged Knees? | News, Scores, Highlights, Stats, and Rumors

Kobe Bryant Tweeted Out His "Misery"Stephen Dunn/Getty Images

Kobe Bryant tweeted this out last week:

Legs r sore Anyone out there,celebrity or not, care to try this sh*t? Tweet me a pic Misery loves company #assfrozen twitter.com/kobebryant/sta…

— Kobe Bryant (@kobebryant) January 12, 2013

Soaking in an ice tub is no fun, but is it useful?

The medical literature is very mixed on this. First, we must understand the problem. Bryant may not be as old as you think, but his knees are functionally much older. Through both degeneration and the removal of damaged cartilage, Bryant has little functional cartilage inside the knee. His meniscuses are worn down, as is the articular cartilage that overlies the bones (femur and tibia) that hinge at the knee.

Without this cartilage, every step Bryant takes is like a car driving without shock absorbers. Each jump, stop and landing is like a pothole, causing pain and swelling from the bone-on-bone contact.

Bryant has been willing to take on other therapies to help him play. He famously traveled to Germany to undergo Orthokine therapy. Orthokine is a process where a patient's blood is removed from the body, spun in a centrifuge to extract a platelet-rich plasma, then mixed with other substances before being injected back into the damaged area.

The procedure is not unlike PRP injections, which are becoming more common in sports medicine. However, because it is not approved for use in the United States, those that want to try it have to head overseas, lending it something of a dark air. 

Bryant has also taken regular injections of lubricant into his knee. The most commonly used one is Synvisc, a dark viscous liquid that at first glance looks like motor oil (Newer formulations look less "refined.").

The purpose is not unlike oil: It is designed to provide some level of lubrication between structures inside the knee. Rather than the cushioning of the natural cartilage, the lubrication prevents the bone-on-bone grinding from causing bone spurs and lesions.

The downside of these type of injections is that they are very temporary. The body absorbs the substance over a matter of weeks, requiring a refill every so often depending on the patient's tolerance. Team doctors have become very adept at timing these injections, often saving them until just before big games.

Since Bryant's medical options are limited, the one thing he can do regularly is try to limit the swelling with ice. Whether it is in bags after the game or in a cold tub like Bryant was pictured, the effect of ice is well known.

Or is it?

There's surprisingly a lot of controversy about how to use ice properly inside the world of sports medicine. On the "pro" side, research indicates that the known effects—reduction of swelling and inflammation, short-term analgesic and some restorative acceleration—are a positive for an athlete, while the therapy itself is inexpensive and nearly universally available.

On the "con" side, there's a much larger body of research. This is largely because they have had to make their case more forcefully. It is common knowledge that ice works, but for an athlete, the effects that it does have in the short term may have longer term consequences.

The use of ice immediately after activity, especially to reduce inflammation such as in a basketball player's knees after a game or in a pitcher's arm after a start, does have some negative effects. The cold may slow the body's natural response to healing, slowing down the recovery. There has also been performance-based research that indicates little actual effect.

Recent research, most famously at the University of Alabama, has been focused on ice baths. While similar to what we saw in Bryant's tweets, the Crimson Tide use ice baths differently. The sports medicine staff sets up several bathtubs filled with ice (On particularly hot days, they do this in a tent just off the practice field).

Players coming off the field will dip in quickly, getting a shock of cold, reducing their core temperature quickly without interfering too much with the inflammatory response. It's an attempt at getting the benefits of ice therapy without the negatives. With the results, it's hard to argue against Alabama's use, though they are hardly the only team to use this.

Proponents will cite Alabama's three national titles, ignoring teams like Kentucky and UConn that use similar therapeutics.

Bryant's (Kobe, not Bear) use of the ice bath is probably something he has done since he came into the league. The cold tub is universal in most training rooms, especially ones run by old-school guys like Gary Vitti, who has been the Lakers' head trainer almost as long as Bryant has been alive.

The tweet was an interesting insight into what Bryant and the medical staff go through to keep him available and as functional as possible. With that said, the look behind the curtain and inside the training room actually tells us very little. Bryant's knees and the Lakers' fate still have a very cloudy future. Until then, Bryant will have more tweets like this: 

The tub of youth is calling me tonight! Lol

— Kobe Bryant (@kobebryant) January 16, 2013

Should You Ice Your Knees After Basketball?

The use of ice immediately after activity, especially to reduce iNFLammation such as in a basketball player’s knees after a game or in a pitcher’s arm after a start, does have some negative effects. The cold may slow the body’s natural response to healing, slowing down the recovery.

Similarly, why do basketball players ice their knees after a game? Using heat may increase blood flow to the offending area temporarily. … But, the body reacts to cold differently, causing continuous blood flow to attempt to warm the area. Therefore, basketball players place ice on their knees to reduce pain and swelling that might occur while playing.

Also, what helps knee pain after basketball?

Beside above, how long should you ice for after playing basketball? Rest the injured area. Ice the injured area for 20 minutes every 2 hours. Apply a Compression wrap (like an Ace bandage) to reduce swelling. Elevate the injured area to a level above the heart.

As many you asked, how often should basketball players ice? Ice: Cool the area with a cool pack or ice bag to prevent swelling and pain. Ice acts as an analgesic, even after being removed from the injury. Initially, you can ice the injury once an hour for 15 minutes and decrease the ice-intervals as time goes by.

Contents

• Should I ice my knees everyday?
• Is basketball hard on knees?
• Does jumper’s knee go away?
• How long does jumper’s knee last?
• How can I recover my body after basketball?
• How do NBA players recover so fast?
• How do you protect your knees for basketball?
• Should I ice my knees after working out?
• Do NBA players take ice baths?
• Why do athletes submerge themselves in ice water?

Should I ice my knees everyday?

Do play with temperature. For the first 48 to 72 hours after a knee injury, use a cold pack to ease swelling and numb the pain. A plastic bag of ice or frozen peas works well. Use it for 15 to 20 minutes three or four times a day.

Is basketball hard on knees?

Basketball Basketball can be a hard sport for any athlete to master, but the game itself is particularly hard on the knees. Constant running, jumping, falls and contact that are essential to basketball’s play can have a lasting effect on the knees.

Does jumper’s knee go away?

Long-term concerns. With treatment, the injury should heal without any problems. After healing, any pain or restriction of the knee joint should go away. However, not resting properly can result in a fracture and a longer period of being restricted from sports.

How long does jumper’s knee last?

How long does it take for jumper’s knee to heal? Again, that depends on the severity of your injury. Most people with mild to moderate tendonitis will see considerable improvement within about six to eight weeks.

How can I recover my body after basketball?

1. Massage/Foam Rolling: Everybody feels rejuvenated after a good massage.
2. Cryotherapy/Ice baths:
3. Compression:
4. Hydration and Refueling:
5. Active Recovery Sessions:
6. Sleep:

How do NBA players recover so fast?

Some of the most popular recovery techniques for athletes include hydrotherapy, active recovery, stretching, compression garments, massage, sleep and nutrition.

How do you protect your knees for basketball?

1. Get in good physical shape.
2. Warm up before you start shooting hoops.
3. Use a good playing technique.
4. Stay hydrated.
5. Play on a dry, clean field.
6. After you finish the game, gently stretch your body.

Should I ice my knees after working out?

People who often exercise should use ice after working out, not heat. Ice will help reduce any swelling from a grueling workout routine. Heat, on the other hand, can increase swelling and prevent muscles from healing. If you do decide to ice a join, injury, or muscle, do so for 20 minutes at a time.

Do NBA players take ice baths?

The ice bath — or the cold tub — has long been a staple for recovery for NBA players. As Lee pointed out, some players are more dedicated to it than others. … The ice bath is a form of cryotherapy that requires athletes to submerge themselves in cold water for 10 to 15 minutes.

Why do athletes submerge themselves in ice water?

Immersing the body in cold water is a more efficient way of cooling down multiple groups of muscles at the same time. Just like an ice pack, it reduces swelling and muscle damage from exercise by constricting blood vessels and decreasing metabolic activity.

Why knees hurt after training and how to treat them

Properly structured workouts can guarantee good shape and well-being. However, sometimes the training process is overshadowed by pain during class or after exercise. Before continuing the training, it is necessary to understand what caused the pain and take measures to eliminate it. If your knees hurt after a workout, this can mean both an incorrect technique for performing strength or cardio elements, as well as the presence of diseases or injuries.

The main causes of pain

Most often, pain or a feeling that it is very aching in the knees after physical exertion occurs due to the following reasons:

1. Insufficient stretching and warming up of the joints and muscles before training.
2. No stretching at the end of the workout.
3. Incorrect exercise technique, especially with heavy weights.
4. Imbalance in the development of muscle groups.
5. Overload.
6. Frequent wearing of elastic bandages and bandages.
7. Lack of vitamins and malnutrition.
8. Diseases and injuries of the knees.

In order to identify a possible cause of pain, it is necessary to follow the correct training and make sure that the diet is balanced, that the body has enough vitamins. To determine the disease, consult a doctor.

Possible diseases

The first thing to do when pain occurs is to seek medical help. The best option for consultation is a sports doctor who is well versed in the professional loads of athletes and can choose the right course of treatment and give recommendations on training. A common cause of knee problems is a decrease in the amount of synovial fluid that fills the joints, which contains nutrients. With its reduction, the cartilage begins to rub against each other, which causes inflammation and pain.

Other common conditions that cause knee pain are:

1. Bursitis is an inflammation of the synovial bursa of the joint.
2. Rheumatoid arthritis is an inflammatory disease.
3. Gout - accumulation of uric acid salts.
4. Gonarthrosis - destruction of the cartilage tissue of the knee joint.

Another cause of pain may be the consequences of old injuries, arthrosis, meniscus injury, tendon sprain, bruise. Some damage is not immediately noticeable, but begins to appear months or even years later. An examination by a specialist and x-rays will help to identify the cause of the problem, after which appropriate treatment will be prescribed.

It is better to stop training until the disease is detected.

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Suggested Therapy

In the event of an illness or injury, proper treatment is prescribed to help manage the problem. These may include medications and physical therapy procedures. But if it's about improper training or an unbalanced diet, then the problem can be solved without medication.

First you need to adjust your diet:

1. You need to consume the right amount of proteins, fats and carbohydrates, in accordance with the chosen training and lifestyle.
2. Follow the caloric intake, taking into account the calories burned in the gym.
3. Be sure to consume enough water, do not ignore the presence of healthy fats in food, which prevent wear and tear of the joints. Even on fat burning programs, you need to consume some vegetable fats in order to maintain the elasticity of the ligaments.

You also need to follow the technique of performing the exercises, and pay special attention to squats, which most often injure the knee joints with incorrect technique. Cardio activities such as running, climbing stairs, and jumping rope should be avoided if body weight is excessive. A lot of weight puts pressure on the knees and damages them when loaded.

Be sure to warm up the muscles well before training, warming up and stretching prepares the body for further hard work and helps to avoid damage. After training, you also need to take time to stretch to consolidate the effect.

The use of elastic bandages should be avoided: bandaging accelerates the wear and tear of the joints, as it interferes with normal blood circulation. Therefore, without special reasons, you should not abuse the wearing of bandages and dressings. If their imposition is associated with a disease, it is better not to train the injured limb for some time and pay attention to other muscle groups.

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Methods of pain relief

If the doctor has not identified an injury or diseases that are treated with special medicines, then joint ointments can be used for temporary pain relief. It is advisable to choose special sports ointments that are aimed at recovery after training. The ointment will relieve inflammation and pain and help you recover faster.

It is best to use non-steroidal anti-inflammatory drugs: they slow down the secretion of enzymes that cause inflammation, and also reduce swelling of the joints. Thanks to the use of such ointments, the pain disappears, and the mobility of the leg is restored.

Common ointments from this group:

1. Diclofenac-acry, Ortofen.
2. Nise.
3. Artrosilene.
4. Long.
5. Indomethacin.
6. Quickgel.

It is better to consult with your doctor, who will more accurately select the appropriate medicine. Sometimes it is recommended to apply warming gels and ointments, it all depends on the nature of the pain and the cause that caused it.

Athletes are also recommended to take the Glucosamine-chondroitin complex, which improves the condition of cartilage, nourishes the joints and connective tissue, and has an anti-inflammatory effect. This is a vitamin complex sold without a doctor's prescription.

How to train properly?

The most common cause of post-workout pain is incorrect squat technique, especially if the exercise is performed with a heavy barbell on the shoulders. Incomplete squatting causes inhibition of movement of the knee joints, which overloads them excessively. This can be avoided by squatting deeper: at least parallel to the floor or lower.

While doing squats, the knees must not go beyond the toes. And on the rise, they cannot be completely straightened, the knees should remain slightly bent. Also, you do not need to immediately take on large weights. The increase in load should occur gradually, without causing discomfort. Heavy projectiles can only be used after the technique has been fully honed.

It is important for leg training to maintain a balance in the development of antagonist muscles. The fact is that the front of the thigh (quadriceps) is stronger than the back surface - the biceps of the thigh. Therefore, a more developed muscle during training takes on the main load. This causes an imbalance in development and can lead to wear of the knee joint.

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Following the technique, building the right exercise program and a healthy diet will help to avoid pain and not harm your health.

Knee pain after exercise: natural and pathological causes

Strength training, cardio, jogging, cycling - all these activities are good for health, keep the body in good shape, increase endurance. But with such intense training, the joints of the lower extremities experience excessive stress, which leads to painful sensations.

Joint pain after exercising in the gym can appear in both beginners and professional athletes. The reasons may be related to the wrong approach to the training process, or indicate the development of pathological processes in the bone or joint tissue. What to do if your knees hurt after exercise? How dangerous is this discomfort? Read in the article.

Causes of discomfort

A slight discomfort in the muscles after a workout is normal, indicating that the loads were moderate. Muscles just need time to recover. But if the pain is severe, it may be a sign of injury or disease, so it should not be ignored.

Joint pain after exercise - the main causes:

• excessively intense training;
• non-compliance with the rules of technique for performing exercises;
• a sharp increase in working weights;
• lack of a full-fledged warm-up, which is necessary to warm up the muscles, and joint gymnastics;
• a short break between workouts - the functions of muscles, ligaments and joints do not have time to recover in full.

A variant of the norm is considered to be mild, short-term pain that occurs due to an increased concentration of lactic acid in muscle fibers. It is usually excreted from the body within a few hours, but the metabolic rate depends on the training of the muscles of the person. Stretching exercises, massage, and a short rest will help speed up the process.

Dull, aching, short-term pain that covers the entire knee often occurs after lifting heavy weights in training. The appearance of discomfort is associated with temporary compression of the knee joint. Unpleasant sensations intensify as collagen production decreases.

Important! With age, the elasticity of the connecting structures in the joint decreases, their strength decreases. Therefore, it is necessary to adjust the intensity of the loads in order to avoid injury to the hyaline cartilage. In the future, this can lead to the development of gonarthrosis.

Pathological causes

Intense, growing pain after or during workouts in the gym can be a sign of various pathologies.

Why knees hurt after a workout - a list of common diseases:

1. Meniscus injury. With improper distribution of loads, the lower leg often turns or turns unsuccessfully. This is accompanied by a sharp, acute pain, extensive swelling, discomfort increases with movement and palpation.
2. Dislocation of the patella. A fall on the knee often results in a displaced patella. The pain is sharp, but usually passes quickly. Without proper treatment, habitual dislocation of the knee joint often develops.
3. Chondromalacia of the patella. Pathology in which the cartilage on the back of the patella is destroyed. The knee constantly hurts during exertion, the discomfort disappears only after a long rest. To slow down the degenerative-dystrophic process, it is urgent to consult a doctor.
4. Gonarthrosis. The disease often occurs in weightlifters due to constant microtrauma of hyaline cartilage. The main symptom is aching pain under the knee at the back, which increases with flexion and extension of the knee.
5. Arthrosis, arthritis of the knee joint. Diseases are accompanied by a crunch during movements, impaired mobility and stiffness, prolonged pain of varying degrees of intensity.
6. Osgood-Schlatter disease. The destruction of the tuberosity and the nucleus of the tibia of aseptic origin. The problem occurs in 20% of adolescents who are actively involved in sports.
7. Osteoarthritis. Recurrent pathology, in which the cartilage tissue is gradually destroyed, the edges of the bone plates grow. During movement, compression of the nerve roots occurs, injury to soft tissues, and severe pain appears.
8. Dissecting osteochondritis. Aseptic necrosis, in which a small area of ​​cartilage is separated from the bone, shifting into the articular cavity.

If the joints hurt after training, dancing, fitness, this may be due to past injuries. Often, during the healing process, areas of fibrous tissue are formed, which prevents the normal movement of the joint.

Pain in the knees after exercise can be a sign of various joint diseases. Our doctors can help you interpret symptoms remotely or over the phone and advise you on any questions about joint health.

Which exercises and sports can cause knee pain

Some exercises, if performed incorrectly, can cause pain in the knees, the development of other negative consequences.

List of the most dangerous exercises for the knee joints:

Pay attention! Pain in the knees often occurs in tennis players, runners, dancers, weightlifters. When doing these sports, the knee joints are often injured, the consequences can appear even after a few years.

How to get rid of knee pain?

Often people, if the joints begin to hurt after physical exertion, use folk remedies. But you don't have to. Unconventional methods will help to stop the pain, but do not eliminate the cause of its occurrence. This leads to the development of degenerative processes in the articular and cartilaginous tissues, which are quite difficult to correct and eliminate.

Immediately after the injury, it is forbidden to use warming ointments and warming compresses. Such methods can be used only after 3-5 days to accelerate tissue regeneration.

If the pain is severe, frequent or prolonged, the knee begins to swell, it is necessary to consult a doctor. X-rays, arthroscopy, CT and MRI are prescribed to identify the causes of discomfort.

If your knees hurt, what can be treated:

1. As a first aid, you can use ointments with a cooling effect based on menthol, camphor, essential oils.
2. If the injury is accompanied by the appearance of a hematoma, the affected area on the first day should be treated with agents that contain heparin.
3. Ointments and gels from the group of non-steroidal anti-inflammatory drugs based on diclofenac will help eliminate pain.

For the treatment of sports injuries, MBST therapy is used - an advanced method of nuclear magnetic resonance technology. The procedure activates tissue regeneration, metabolism in the damaged area due to targeted energy supply. This allows you to significantly reduce the rehabilitation period.

MBST therapy helps to get rid of not only unpleasant symptoms, but also to eliminate the cause of pain. The technique is used in the treatment of arthritis, arthrosis to improve the function and mobility of the diseased joint.

Treatment of knee pain must begin with the correction of the underlying disease that led to its occurrence. Ancillary treatment is also prescribed to reduce pain. Our doctors remotely check appointments and advise on the main methods of therapy if the treatment does not help.

Exercises to accelerate the excretion of lactic acid

If the knee pain in an adult or a child is not caused by pathological causes, it is necessary to stroke the knee a little, and then rub it intensively. Due to the improvement of blood circulation, a spasm passes, the process of excretion of lactic acid is accelerated.

How to relieve knee pain with exercise:

1. Alternately rise on the toes of the right and left legs.
2. Vigorously shake your feet.
3. Perform heel rolls.
4. Spread your legs wide and bend a little, sway a little from side to side. Make shallow lunges on the right and left legs.
5. In a standing position, alternately wind your legs back, pull your foot to the buttocks with your hands.

Repeat exercises 20-30 times, perform 2-3 sets.

Important! To reduce the risk of injury, you must use special bandages that are sold in pharmacies. They are comfortable, do not restrict movement, while fixing the joint well.

FAQ

How to recognize dangerous knee pain after a workout?

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The injury is evidenced by aching pain in the knee, which intensifies even with minor loads. Discomfort may appear immediately or within a day. If the area of ​​the knee joint is swollen, burning, redness of the tissues is observed, severe hematomas have appeared, it is necessary to consult a traumatologist.

What to do if you have joint pain after a workout or during exercise

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If there is a sharp pain in the knee joint, you must immediately stop exercising, sit down, and relax the affected limb. It is necessary to apply a cold compress or apply an ointment with a cooling effect, fix the joint with an elastic bandage. If the pain does not go away or gets worse, you should consult a doctor.

How to avoid knee pain while running?

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Pain in the knees often occurs when running, especially over rough terrain, asphalt. To avoid the appearance of unpleasant symptoms, it is better to run on flat ground. It is necessary to choose the right shoes. Sneakers should be with hard backs, shock-absorbing inserts, flexible toe, and good fixation of the foot. The thickness of the sole should be the same everywhere. You need to run correctly - put the foot straight or with emphasis on the toe, you can not direct all the stress to the heel. The supporting leg should be slightly bent so as not to overload the knee joint. Before jogging, do a warm-up, increase the duration and intensity of training gradually.

How to eat right to avoid joint problems?

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To keep your joints healthy during intense physical activity, you need to consume more foods with glucosamine and chondroitin. These substances are contained in animal cartilage, red fish, beef, hard cheese. Animal proteins additionally contain amino acids that are involved in the synthesis of collagen fibers.

Expert opinion:

To avoid pain in the knees after a workout, it is necessary to properly distribute the load during classes, do not forget about the warm-up, listen and follow all the instructions of the trainer.

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