What exercises can I do with a knee meniscus injury?

Modern people pay more and more attention to physical health. Many people have the habit of doing fitness exercises. Fitness exercises can not only help people maintain a good figure, but also enhance the body's resistance, which is very beneficial to health. However, it is easy to get injured during exercise. For example, meniscus injury of the knee is a very common injury and currently the most common injury, which has a great impact on people's daily life.

What exercises can I do with a knee meniscus injury?

1. Proprioception training.

Stand on one foot with your knees slightly bent to exercise your balance. You can also use a balance board or wave ball to strengthen your practice.

2. Isometric contraction of lower limb muscles.

The lower limb muscles undergo isometric contraction, and their length does not change during muscle contraction, that is, there is no movement in the joints during muscle contraction. For example, the "leg stretching" activity of straightening the lower limbs and standing in a horse stance are all isometric contractions.

3. Slow strength training.

Even if you have a meniscus injury, you can still do lower limb strength training, even squats, but the prerequisite is to do warm-up exercises, move slowly, and adhere to the principle of pain-free.

If the knee injury has reached level three or above, you should go to the hospital for surgery and choose conservative treatment. The so-called conservative treatment exercise is to use various exercise methods on the injured parts of the patient, so that the patient can fully recover in physical function and mentally, and make full preparation for the patient to return to society. This conservative treatment exercise can not only recover the wound site, but also avoid the possibility of weight gain.

There are several ways to practice:

1. You cannot do high-intensity exercise, such as running, long jump, high jump, etc., but you can walk indoors for half an hour every day.

2. No matter what, you must insist on actively contracting your left quadriceps every day, at least 4-5 times a day, and do it about 10-20 times each time.

3. You can do the bicycle movement on the bed every day, which can exercise your knee and hip flexion. You need to do it about 2-3 times a day, about 50 times each time.

4. Do not carry any weight. You can do squats and stand-ups 2-3 times a day, and do them about 30-50 times each time.

5. Never do semi-flexed rotation movements of the knee joint, as this will cause more serious meniscus injury.

Why does the meniscus get damaged?

The knee joint is the most complex joint in the human body. The femur is not a true circle. Although it seems to have only simple flexion and extension movements, in fact, the knee joint has both flexion and extension as well as rotation. The femur also moves forward, rolls backward, and laterally relative to the tibia.

As these movements occur, the meniscus moves inward and outward accordingly to adapt to the gap between the tibia and femur during movement and to buffer pressure and impact. If the movement of the knee joint changes rapidly, such as sudden flexion, extension, or twisting, the meniscus cannot respond quickly and will not have time to retreat, and it will be clamped between the tibia and femur, causing injury.

Young people have strong muscles and move quickly, so they are prone to meniscus injuries if they make mistakes, and the injuries are often serious. The meniscus degenerates with age, and its strength and elasticity decrease. Therefore, the older you are, the more likely you are to suffer meniscus injury.

The inner 2/3 of the meniscus has no blood supply and relies on synovial fluid for nutrition. Therefore, damage to the inner edge is not easy to repair. Injuries to the outer edge are often tears, which are difficult to repair on their own even though they have blood supply.