How to protect your knees while playing sports—stick to these 3 key tips for knee health!

Since badminton involves frequent starts and stops, along with sudden halts and quick restarts, knee pain is a common issue for regular players.

Knee pain is no small issue—whether it mildly disrupts your movement during a game or, in severe cases, forces you to stop playing altogether, it could even impact your daily life later on. So, for those of you who love playing badminton, how can you protect your knees? Let’s dive into some expert tips today!

Follow these 3 steps to protect your knees.

The shuttle step is a fundamental and distinctive movement in badminton, used extensively throughout a match. Since the shuttle step puts significant stress on the knees, it’s crucial to remember never to let your knees extend past your toes during this action.

Tips for the stride movement:1. Drive forward with a powerful stepping motion during the initial stride; 2. Lower your center of gravity—avoid lifting your hips; 3. Land on your heel first, ensuring your toes are slightly turned outward; 4. Keep your trailing leg moving forward, dragging the inside of your back foot along the ground; 5. Maintain an angle of at least 90 degrees between your lower calf and upper thigh (making sure your knee doesn’t extend past your toes).

Pay close attention to the movement in the image: the heel of the front foot lands first, while the inner side of the back foot drags slightly as it follows. That’s why you often see professional badminton players with worn-down areas on the front of their shoes—caused precisely by this dragging motion.

Some players prefer to hit the ball aggressively right from the start, but this can take a significant toll on their bodies. Many players skip warming up because they’re concerned about what others might think—afraid people will label them as show-offs or try to act overly professional. That’s why it’s essential to warm up before stepping onto the court. If you really don’t feel like warming up, at least gently practice a few high clears at the beginning, instead of diving straight into intense play.

For players who often experience knee weakness or mild pain after playing, it’s a good idea to choose the right knee protection gear during your game. Common options include knee pads, patellar straps, and wrap-around knee tape.

For us tennis players, the best knee protection is not needing to wear knee pads in the first place. Don’t wait until your knees start causing trouble—start protecting them now. While resting by the court during breaks, you can practice static squats; if you’re unsure how, just watch how Boss Bao and Captain Cai do it.

Static squat method:Stand tall with your chest lifted and head held high, feet shoulder-width apart, toes pointing forward. Slowly lower yourself into a squat until you feel a mild ache and tension in your knee joints—then pause. Hold this position until your legs start to tremble noticeably from the accumulated fatigue. After standing up, take a slow, leisurely walk to relax, and then move on to practice the second set.

If your body is weak and your thigh muscles are underdeveloped, you can start with a slight bend in both knees—ideally maintaining a 135-degree angle between the back of your legs. Adjust the exact angle based on your own comfort level. As you continue exercising and your thigh strength improves over time, feel free to gradually increase the knee-bend angle for an even greater challenge.

If your physical condition is good and your thigh muscles are strong, you should be able to achieve a 90-degree knee bend during squats.

Please note two key points: 1) When performing the squat, make sure your knees do not extend beyond your toes; 2) Keep your feet shoulder-width apart and avoid letting your knees cave inward.

What should I do if my knees hurt from playing sports?

Guys, if you notice your joints feeling slightly stiff after sitting for long periods or when you first wake up in the morning, or if you occasionally experience pain while going up and down stairs, or if you feel mild soreness and tightness after walking more than usual or exercising—these could all be signs that your knees are gradually getting injured and worn out. It’s time to pay attention and take action!

Today, the editor recommends a sports recovery gel that I’ve personally tried and found effective—SpainCurarti Gu Li offers the Little Blue Tube, a sports recovery tool favored by European athletes who are champions. They use it to care for their knees before and after every match—it feels absolutely amazing!

Curarti is the flagship product of Plameca, Spain's largest specialized pharmaceutical company. It ranks as Spain's No. 1 osteoarthritis health brand and is also the official supplier to the Spanish Royal Family. Curarti enjoys an exceptionally high market share across Europe and in Spain itself—so much so that it can be found in nearly every brick-and-mortar pharmacy chain throughout the country.

Curarti Gu Li is also the go-to joint repair and care brand chosen by numerous European athletes. Plameca—under which Curarti operates—has partnered with RCD Espanyol, becoming the club’s "Official Asian Partner," further highlighting the exceptional quality of Curarti’s bone and joint care products.

The official WeChat account of the Spanish Football Club announced the partnership.

Former Spanish international, World Cup and European Championship winnerJoan Capdevila, as well as a renowned Chinese footballer—the current forward for RC Espanyol.Wu LeiEveryone is giving a thumbs-up to the strong performance of Curarti bone and joint care products.

Wu Lei (left) and Capdevila (right) like curarti

Capdevila and Wu Lei are both using Curarti Guli Sports Gel.

The Spanish women's football team liked curarti.

Coincidentally, Fernando Belasteguín, a 16-time world champion in paddle tennis, is also a long-term user and spokesperson for Curarti.

16-time world champion in paddle tennis, Fernando

Many athletes are already using the Curarti product line.

Curarti becomes the official naming sponsor of Barcelona's local disability support initiative.

Daily retail price: 248 yuan per unit

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Remember to claim the coupon first, then place your order~~~

Remember to claim the coupon first, then place your order~~~