How should I exercise when my knee is injured? Recommend a few simple actions (worth sharing)

Knee joint is one of the most vulnerable parts of human body, and it will also involve leg muscles and ligaments.

So, how to carry out recovery training after knee injury?

In the case of knee joint injury, first of all, we should pay attention to rest protection, which should last at least four months.

During the period, the task given to the knee joint is daily walking. If the doctor allows, simple restorative exercise can be performed to promote blood circulation of the knee joint, but it is not suitable for strenuous activity to avoid secondary injury caused by unreasonable exercise.

After resting for four months, we should carry out proper local recovery training, strengthen the strength of thigh muscles and calf muscles without load (standing upright is also a load on lower limbs), slowly exercise the endurance of knee joint, and increase the strength of knee joint ligaments and muscles.

No matter what kind of exercise, you should do it step by step. Here, the following actions are suggested.

1 leg lifting exercise

Lie flat on the bed with your legs straight. After the legs are straight, lift them forcibly and repeat 100 times. Keep your legs apart.

When the leg is straight, the distance between the thigh bone and the calf bone is the largest, and a certain space can be created between the soft tissues.

When forcibly lifting legs, its essence is muscle strength, and lubricating hydraulic pressure can be put into the gap between the soft tissues of the knee to supplement nutrition for the soft tissues, which can enhance the wear resistance of the soft tissues for a long time.

2 Kneeling method

If you walk on a soft bed or carpet, your blood will flow to your knees continuously. Thanks to the supply of fresh blood, the knee has played a role in expelling cold, eliminating effusion, reducing swelling and relieving pain. Kneeling for 20 minutes every day will have a good effect.

If your knee still hurts, kneel on the soft bed and exercise slowly, and you will get used to it soon, and then your knee won't hurt.

3 Squat down against the wall

Different from standing piles, squatting against the wall is because you can lean against the wall, so you don't need to exert yourself on your waist and abdomen, and pay more attention to the exercise of leg muscles. It is very important to pay attention to the fact that the knee does not exceed the toe, because if the knee exceeds the toe, the meniscus will be stressed, which is counterproductive.

After a knee injury, it may take up to a year from rest to recovery and then to exercise. It is recommended to wear knee pads from time to time every day. Knee pads can reduce the tension burden of knee ligaments, and at the same time prevent the knee from being irregularly deformed and aggravating the injury due to unexpected circumstances.

Author: Qi Yunlong, Doctor of Medicine, Fourth Affiliated Hospital of Harbin Medical University, correspondent Yue Jinfeng

Revision: Xie Tao

Issued by: Wan

Figure: From the network

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