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How to ice your 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?
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?
Massage/Foam Rolling: Everybody feels rejuvenated after a good massage.
Cryotherapy/Ice baths:
Compression:
Hydration and Refueling:
Active Recovery Sessions:
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?
Get in good physical shape.
Warm up before you start shooting hoops.
Use a good playing technique.
Stay hydrated.
Play on a dry, clean field.
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:
Insufficient stretching and warming up of the joints and muscles before training.
No stretching at the end of the workout.
Incorrect exercise technique, especially with heavy weights.
Imbalance in the development of muscle groups.
Overload.
Frequent wearing of elastic bandages and bandages.
Lack of vitamins and malnutrition.
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:
Bursitis is an inflammation of the synovial bursa of the joint.
Rheumatoid arthritis is an inflammatory disease.
Gout - accumulation of uric acid salts.
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:
You need to consume the right amount of proteins, fats and carbohydrates, in accordance with the chosen training and lifestyle.
Follow the caloric intake, taking into account the calories burned in the gym.
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:
Diclofenac-acry, Ortofen.
Nise.
Artrosilene.
Long.
Indomethacin.
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.
causes and best ways to get rid of pain
Strength training, morning jogging, cycling, football, basketball are good for health, help strengthen the muscle corset, help keep the whole body in good shape. But not joints. These structural elements of the musculoskeletal system sometimes experience excessive loads during intensive training. Short-term pain that quickly disappears after a good stretch is usually provoked by lactic acid. It accumulates in the muscles, but there is a feeling of discomfort in the joints. If the knees hurt for a long time after training, then a thorough diagnosis is necessary. The examination cannot be postponed, especially with a gradual increase in the intensity of the pain syndrome. There is a possibility of developing an inflammatory or degenerative-dystrophic process in the knee joint. Then you have to forget about training until complete recovery. Otherwise, increased physical activity will cause the rapid progression of articular pathology. It is the knee joints after training that hurt most often due to the impact on them of static and dynamic loads. When performing exercises, changes occur in the musculoskeletal apparatus or osteoarticular elements. For example, when lifting a barbell, a person's ligaments undergo a certain test for strength and elasticity. They stretch, and then take an anatomically correct position. If the nature of the changes is temporary, then pain in the knee joints is considered a variant of the norm. Under what conditions can discomfort after training be considered natural and does not require medical attention:
mild, short-term pain occurs due to an increase in the concentration of lactic acid in the muscle fibers. It is formed during anaerobic glycolysis and is excreted from the body within a few hours. The rate of lactic acid metabolism depends on the fitness of the athlete's muscles. To speed up its removal, stretching exercises, massage, and a short rest are practiced;
there is a dull aching pain that does not last long. It is not localized at a specific point, but extends to the entire knee. Usually such sensations are experienced by athletes who lift a lot of weight, or are engaged in freestyle wrestling. The dull nature of the pain syndrome is explained by temporary compression of the knee joint. Discomfort also occurs as the body naturally ages. With age, an insufficient amount of collagen is produced, which is responsible for the elasticity of the connective articular structures. Their tensile strength decreases, so the impact of previous loads can cause microtrauma to hyaline cartilage. In the future, this can lead to the development of gonarthrosis, a severe pathology that is difficult to treat. If after 40-45 years old athletes after training their knees hurt more often and more intensely, then it's time to reconsider their regimen, reduce the load.
Pathological causes of pain
Pain is a protective reaction of the body to the impact of external or internal damaging factors. There are many pathological causes of discomfort, they are very diverse. Experienced sports doctors are able to make a diagnosis based on a person's complaints and external examination. To confirm it, instrumental studies are assigned. The most informative radiography, arthroscopy, MRI, CT. A certain hint for the doctor is the sport that the patient is engaged in.
Running
People start jogging to lose weight, prolong youth, and improve their overall health. After the first classes, even under the guidance of an experienced instructor, pain occurs in the knees. Over time, they disappear, as the strength and elasticity of ligaments, tendons, and muscles increase significantly. But, if the intensity of discomfort increases in the runner, then we can assume the development of pathology. Why do my knees hurt after a workout?
traumatic injury to the meniscus. With an incorrect distribution of loads when jogging, the lower leg may unsuccessfully turn relative to the thigh. The nature of the pain that occurs is sharp, acute. The main symptoms of meniscus injury are extensive swelling, increased severity of discomfort during palpation and during movement;
dislocation of the patella. Displacement of the patella occurs after a fall with an emphasis on the knee or a strong blow. The pain is sharp, but disappears quickly. After contacting a doctor, therapy takes only a few days. If an athlete neglects medical care, then a habitual dislocation of the knee joint is gradually formed;
chondromalacia patella is a pathological condition in which the cartilage of the posterior surface of the patella is destroyed. After a run, aching pain is felt, which disappears only after a long rest. It is urgent to consult a doctor to stop the degenerative-dystrophic process.
Runners are more likely to go to the emergency room if the ankle ligaments are damaged or the Achilles tendon is partially torn during a sharp start. But with excessive loads, the ligamentous-tendon apparatus of the knee is also injured. Despite adequate therapy, sometimes there is pain in the joints after exercise.
Lifting the barbell, dumbbells These are the most traumatic sports for knee joints that experience excessive loads. Professional athletes often have problems at the end of their career due to microtrauma of hyaline cartilage, leading to the development of gonarthrosis. The leading symptom of this type of osteoarthritis is pain that worsens with flexion and extension of the joint. If the joints hurt after a workout, then doctors suggest the occurrence of such pathologies:0145
arthrosis of the knee, various forms of arthritis. Their development is indicated by uncomfortable sensations that do not disappear for a long time and the appearance of crepitus - a crunch during squats;
Osgood-Schlatter disease is an aseptic destruction of the tuberosity and nucleus of the tibia. Usually the disease is diagnosed in young athletes.
After lifting weights, pain in the knees occurs due to previous injuries: damage to the meniscus, rupture of one of the cruciate ligaments. In the connective tissue structures, strands are formed that reduce the functional activity of the joint, provoking its instability.
Race walking and cycling
While walking and pedaling a bicycle, the knee joints move monotonously, and this is a common cause of damage to any joint. When a knee hurts after a workout, and this condition lasts for at least an hour, then this may be a clinical manifestation of the following pathologies:
Osteoarthritis is a relapsing disease accompanied by gradual destruction of cartilage tissues. To stabilize the joint in the body, the process of formation of osteophytes (growth of the edges of the bone plates) starts. While walking, they squeeze the sensitive nerve roots, causing severe pain. Discomfort in the knees after training is also explained by injury to nearby soft tissues;
gouty, rheumatoid, psoriatic arthritis. Pain after walking or cycling may indicate an inflammatory process developing in the joints. If no treatment was carried out at this stage, then soon you will have to forget about training forever. The destruction of hyaline cartilage will begin, which ends with disability;
osteochondritis dissecans - aseptic necrosis, leading to the separation of a small area of cartilage from the underlying bone and its displacement into the joint cavity. As a result, a freely lying intra-articular body is formed, which provokes the appearance of pain during and after walking.
Acute pain syndrome is a sign of a knee injury, after which any movement becomes impossible. Discomfort in the joint area of low intensity is felt due to a previous injury. For example, if the synovial capsule was damaged after a fall, then areas of fibrous tissue may form on it during the healing process. With this type of injury, the athlete needs to dose the load on the knee.
Basic methods of pain relief
Pain that occurs naturally is easily eliminated. Usually, stroking the knee is practiced for this, and then vigorously rubbing it. There is an intense rush of blood to the structural elements of the joint, muscle spasm is eliminated, and the excretion of lactic acid is accelerated. Professional athletes know well what to do if their knees hurt after a workout:
straighten up, put your hands on your sides, rise, focusing on the toe first of one, then the other leg. Vigorously shake your feet, roll on your heels. Perform exercises 20 times in 2-3 sets;
legs wide apart and slightly bent, the position of the hands is arbitrary. Gently rock from side to side to warm up. Then make shallow lunges, using both knees;
stand up straight, straighten your back, turn your legs back one by one and use your hands to pull your feet up to your buttocks. Perform the exercise 10-15 times in 3 sets.
Sometimes painful sensations persist even after massaging the knees and physiotherapy exercises. Sports doctors have various types of gels and ointments with a cooling effect. Usually their main ingredients are menthol and camphor. They act on subcutaneous tissue receptors, showing analgesic, distracting, locally irritating activity. After applying the ointment or gel, a pleasant feeling of coolness arises, and uncomfortable sensations completely disappear. What else can you do if your knee joints hurt after a workout:
use cold compresses. Cooling helps to reduce the intensity of discomfort. A bag of ice cubes wrapped in a thick cloth is applied to the knees for 10-15 minutes;
Rather than the cushioning of the natural cartilage, the lubrication prevents the bone-on-bone grinding from causing bone spurs and lesions.
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.
The cold may slow the body’s natural response to healing, slowing down the recovery.
Initially, you can ice the injury once an hour for 15 minutes and decrease the ice-intervals as time goes by.
Constant running, jumping, falls and contact that are essential to basketball’s play can have a lasting effect on the knees.
With its reduction, the cartilage begins to rub against each other, which causes inflammation and pain. 
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. 
A lot of weight puts pressure on the knees and damages them when loaded. 
The ointment will relieve inflammation and pain and help you recover faster. 
This is a vitamin complex sold without a doctor's prescription. 
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. 
The examination cannot be postponed, especially with a gradual increase in the intensity of the pain syndrome. There is a possibility of developing an inflammatory or degenerative-dystrophic process in the knee joint. Then you have to forget about training until complete recovery. Otherwise, increased physical activity will cause the rapid progression of articular pathology. 
It is formed during anaerobic glycolysis and is excreted from the body within a few hours. The rate of lactic acid metabolism depends on the fitness of the athlete's muscles. To speed up its removal, stretching exercises, massage, and a short rest are practiced; 
If after 40-45 years old athletes after training their knees hurt more often and more intensely, then it's time to reconsider their regimen, reduce the load. 
But, if the intensity of discomfort increases in the runner, then we can assume the development of pathology. Why do my knees hurt after a workout? 
It is urgent to consult a doctor to stop the degenerative-dystrophic process. 
Their development is indicated by uncomfortable sensations that do not disappear for a long time and the appearance of crepitus - a crunch during squats; 
To stabilize the joint in the body, the process of formation of osteophytes (growth of the edges of the bone plates) starts. While walking, they squeeze the sensitive nerve roots, causing severe pain. Discomfort in the knees after training is also explained by injury to nearby soft tissues; 
Discomfort in the joint area of low intensity is felt due to a previous injury. For example, if the synovial capsule was damaged after a fall, then areas of fibrous tissue may form on it during the healing process. With this type of injury, the athlete needs to dose the load on the knee. 
Gently rock from side to side to warm up. Then make shallow lunges, using both knees; 
