What are the methods for recovering from meniscus injury

When a meniscus injury occurs, you should go to the hospital for examination and corresponding treatment in time. If it is an early and relatively mild meniscus injury, surgical treatment is not required and it can be recovered through conservative treatment. Now I will introduce an exercise method for meniscus injury recovery. Even patients who have undergone surgery can recover well through this exercise method.

1. Squat Exercise

Squat training can promote the strength of the gluteus maximus and quadriceps, but for patients with meniscus injury, squat training should be performed with caution. First of all, you cannot challenge difficult weighted squats. You can choose to do static squats against the wall with your hands free of weights, or half squats without weights. Even in the later stages of recovery, you cannot squat too deep, and the knee joint should not squat deeper than 90°. You can choose to sit squat, also known as box squat, by placing a higher stool or jump box behind your buttocks. Safety comes first.

There are four principles of squat training: first, make sure your feet are pointing straight forward as much as possible, avoid turning your feet outward and turning your knees inward; second, when squatting, you should straighten your body forward and cannot bend over, as this will hurt your waist; third, when squatting, you should sit your buttocks backward and your knees should not go beyond your toes.

2. Split Squat

Also known as the Bulgarian squat, this movement can simultaneously promote the quadriceps, hamstrings and lower limb balance ability, and is highly recommended. In this movement, you still need to ensure that your feet are pointing straight forward, avoid turning your toes outward and turning your knees inward, and avoid squatting too deep, with your knees not deeper than 90 degrees.

3. Stand on one foot with eyes closed

This is a method to train your balance. Support yourself on one leg, bend your knee slightly, lift the other leg, lift your thigh, and let your hips hang down. Start with your eyes open, then close your eyes when you are familiar with it. You will pass if you can hold on for more than 25 seconds. For training, you can set the time to 30 seconds to 60 seconds.

4. Single-leg deadlift

This type of training can promote the strength of the gluteus maximus and hamstrings as well as the stability and coordination of the lower limbs. You can bend your knees slightly when doing this, but not too much. During the entire process of the movement, you need to keep your waist locked and avoid bending over.

This training recommends 6 to 10 reps per set, 3 sets each time, 3 to 4 times a week. Pay attention to adjusting the appropriate load and angle.