What should I do if my knee meniscus degeneration occurs?

As people age, the meniscus of most people will degenerate. There are many reasons for meniscus degeneration. If the meniscus degeneration is caused by other factors, it must be treated actively. You need to rest more and it is best to reduce the activity of the knee joint to avoid worsening of the condition. Sometimes meniscus degeneration may just be discomfort in the knee joint. Just pay attention to protecting the knee joint and avoid fatigue.

How to recover from meniscus injury?

Friends who like sports should have come across many cases of meniscus injuries. Whenever patients encounter this situation for the first time, they will worry about how to treat it and how to maintain the injured meniscus. This is mainly because the damage to the meniscus is "irreversible", so it will make people unconsciously nervous.

How to take care of the injured meniscus

In other words, once the meniscus is damaged, it is difficult to grow back on its own. The first thing we can do is to try to avoid meniscus injuries. If it has already been damaged, we must prevent the injury from getting worse. In addition to receiving regular treatment in the hospital, you should also exercise to help the meniscus recover.

In fact, if you want to recover the meniscus, the important point is to increase the strength of the muscle tissue around the knee joint. Only by stabilizing the knee joint can you prevent further damage to the meniscus. In addition, remember to wear knee pads when exercising, and if conditions permit, you can also apply some knee joint tape. Don't rest immediately after exercise. You can do some knee stretching and ice application.

1. Knee extension exercise

Generally speaking, if the meniscus is damaged, it will be difficult for the patient to straighten his knee. When patients first learn that their knees cannot be straightened, they will feel anxious, fearing that it will affect their lives and that they will never get better. Don't be discouraged at this time. You can try to do exercises you can do in bed to help you recover.

You can try sitting on the bed, putting a towel under your heels, and using the gravity of your legs or putting your other leg on top of this leg to gently press down, so that you can straighten your knees. Press down to the limit each time and hold for 2 minutes, 3 times per set, 3 sets per day.

2. Heel Slide

You can sit or half-lying, straighten the affected leg with your toes pointing upwards and your heel not leaving the bed, slowly bend your knee, and when you reach the limit, slowly straighten it back to the original position. 15 times per set, 2 sets per day.

3. Standing Calf Stretch

Stand one step away from the wall, stretch the affected leg backward, with your heel on the ground, your knee straight, and your toes slightly turned inward, and straighten your calf. Hold for 15-30 seconds, 3 times per set, 3 sets per day.

Stand one step away from the wall and stretch the affected leg backward.

4. Hamstring stretch

If the meniscus is injured, there are many areas that need to be exercised. The strength of the hamstrings also needs to be exercised in time to help recovery. To stretch your hamstrings, try lying down on the bed or floor, then stretching your legs against the wall, trying to keep your knees straight while doing it.

This can stretch the muscles behind the legs, and the hips or waist should leave the bed or the ground when stretching the legs. Hold for 15-30 seconds each time, 3 times per set, 3 sets per day.