How to recover from a knee injury?

The knee is a relatively important joint in the human body. It usually undergoes a lot of exercise and is also a relatively weight-bearing joint. It often causes wear and tear and bone hyperplasia. If you are not careful, it may cause muscle strain and ligament damage. If the knee is injured, how should you recover through exercise? At this time, we must first look at the specific situation of the injury. If the symptoms are relatively mild, you can do light exercises to gradually promote blood circulation and promote the recovery of the injured knee, such as stretching the calf, doing muscle exercises, stretching the soleus muscle, etc. In addition, you should pay attention to diet and eat more foods that help promote the growth of muscle tissue.

1. Stretch your calf muscles.

Place the soles of both feet on the ground, bend the front leg forward, straighten the back leg, move the center of gravity to the front leg, and stand in a lunge. Do not lift the heels. Hold for 8 to 10 seconds each time, then switch to the other leg and repeat. Do 5 to 10 times for each leg, and do it twice a day.

2. Soleus muscle stretching exercises

Place the soles of both legs on the ground, bend the front leg forward, and slowly bend the knee joint of the back leg. Do not lift the heels, and keep the center of gravity between the two legs. Hold for 8 to 10 seconds each time, then switch to the other leg. Do each push-up 5 to 8 times, and do it twice a day.

3. Straight push and lift exercises.

(1) Lie on your back with your elbows slanted on both sides of your body. Slowly raise your straight legs, making sure that the lift is above your hips. Then slowly lower them. Do this 15 to 30 times, then switch to the other leg. Do this twice a day.

(2) Do the same exercise as above, moving your legs outward with your knees straight.

(3) Lie on your side with your legs straight. Straighten one leg and slowly lift it up, then slowly lower it. Do this 15 to 30 times. Then switch to the other leg and repeat twice a day.

(4) Lie on your side, bend your upper leg until it is above your lower calf, then slowly lift your lower leg while controlling it for a moment, keeping the inner calf ankle joint as tight as possible. In order to make this exercise more difficult, you can also add 500 grams to 500 grams of weight on the calf; if the anterior cruciate ligament is injured, the knee joint should be slowly bent when doing various exercises.

4. Knee stretching exercises

Sit on a table with your legs on the edge of the table, knees bent nearly 90 degrees, slowly lift one leg and fully straighten it, hold for a moment, then slowly put it down, do 15 to 30 times, then switch to the other leg, do it twice a day. To increase the difficulty of this exercise, you can add 500 grams to 2500 grams of weight to your legs (if the anterior cruciate ligament of the knee is injured, bend slightly when doing the exercise).

5. Knee bending exercise

Lie on your stomach with your elbows diagonally on both sides of your body and your legs straight. Slowly bend one leg to a right angle and hold it for a while, then slowly lower it. Do this 15 to 30 times, then switch to the other leg. Do this twice a day. To increase the difficulty of the exercise, you can add 500 to 2500 grams of weights to your calves.