Several actions to protect the knee meniscus

The knee is an important part of the body, but it is also a very weak spot and can be easily injured. In life, improper exercise, heavy labor and some external factors can cause damage to the meniscus of the knee. When the meniscus is injured, timely treatment is required, and in daily life, attention should be paid to protecting the meniscus. It is best to do some movements that can protect the meniscus.

1. Balanced Lunge

Open your feet, keep your body between your feet, and raise your hands horizontally in front of you. Inhale, tighten your abdomen, stabilize your pelvis, exhale and bend one knee, inhale and push your feet to return to the ready position. Do 10-15 times on each side.

Note : The distance between the two feet should be appropriate and the center of gravity of the body should always be in the middle. Keep your hips, knees, and heels in one plane at all times.

2. Sitting knee extension

Sit with your body leaning against the back of a chair, with your left foot suspended in the air and your right foot stable on the ground, maintaining the feeling of extending your body upward. Inhale, tighten your abdomen, extend your spine, and lower your shoulders. Exhale and straighten your left foot, stretch your instep, and inhale and retract your left foot. Repeat 10-15 times on each side.

Note : Always keep your torso stable and your thighs in a horizontal position when extending your legs.

3. Upright Squat

Stand with your legs shoulder-width apart, toes pointed slightly outward, hands raised in front of you, and shoulders relaxed. Inhale, tighten your abdomen to stabilize your pelvis, exhale, bend your knees and squat down, aligning your knees with your toes, keeping your body upward and stable; inhale, straighten your back, tighten your core, squeeze the inner thighs toward the middle, and slowly return to standing. Repeat 10-15 times.

Note : Keep your pelvis in a neutral position during the exercise to avoid arching your back and sagging your waist. When squatting, keep your toes and knees in the same direction, and your heels should never leave the ground.

4. Single-leg kick

Lie face down on a mat. Elbows at 90 degrees, shoulders down. Inhale, tighten your abdomen to stabilize your pelvis, bend your left knee and kick towards your buttocks twice, exhale and place your left foot back on the ground. Do this 15 times in a row. Do the same with your right foot.

Note : Keep your neck extended at all times and avoid tilting your head back. As you raise your body, tighten your abdomen and avoid bending your waist in exchange for stretching your spine. Keep your movements and breathing rhythmic and smooth.