Knee repair action

The knee is one of the important joints in the human body and is often easily injured during exercise, so special attention must be paid. Sometimes people are more prone to injuries when they are working because of the heavy workload. Once the knee is injured, it should be treated promptly, with rehabilitation training or other treatments, or if the condition is serious, surgery may be required. So what are the knee repair exercises?

Structure of the knee

The knee is a joint composed of bones and ligaments. Ligaments play an important role in stabilizing the knee joint and helping us perform various movements.

Knee Injury Classification

Sports Injury

Injuries may occur when you fall while running, collide with others, or bear huge external forces in an instant. Common sports injuries of the knee include ligament injury, meniscus injury, etc.

1. Medial collateral ligament injury

Cause: This can easily happen when the outer side of the knee receives a strong impact or the knee is twisted downward strongly while running.

2. Lateral collateral ligament injury

Cause: When falling, the inner side of the knee receives a strong impact.

3. Anterior cruciate ligament injury

Reason: It is easy to sprain your knee when you stop or turn suddenly while running. It can also occur when the back below the knee receives a strong impact.

4. Posterior cruciate ligament injury

Cause: It is easy to occur when the area below the knee comes into contact with a hard object.

Important information: Once injured, remember to take RICE (quiet, cool, compression, elevation) emergency treatment in time.

Sports Injuries

Damage caused by fatigue of bones, tendons, muscles, etc. caused by excessive running. Sports injuries of the knee include tibial tuberosity osteochondrosis, jumper's knee, and iliotibial band inflammation.

1 and 2 are knee ligament inflammation (jumper's knee) (the title number matches the number in the picture), which is common in runners who have passed the growth period, because repeated jumping movements put a strain on the knees, causing pain in the knee ligaments and quadriceps.

3 is tibial tubercle osteochondrosis (the title number is the same as the number in the picture), which is common in long-term runners. The connection between the knee ligament and the tibia is partially peeled off and causes inflammation.

4 is iliotibial band inflammation (the title number is the same as the number in the picture), which is an inflammation caused by friction between the iliotibial band and the outer side of the thigh bone. The outside of the knee may feel tight, uncomfortable, and gradually develop into pain. This kind of pain is easy to occur when running. It will get better after a rest, but the pain will reappear if you continue running.

Preventing knee pain

You can prevent injuries and eliminate fatigue by doing thigh stretches.

1. Front thigh stretch method 1

Sit on the floor with your feet together and stretched out in front of you, place your hands on both sides of your hips to support your body, bend your knees on either side and place your heels next to your hips. If you complete it easily, proceed to the next step.

While exhaling, slowly lean your body backward; keep your elbows on the ground and maintain this position; be careful not to lift your knees and waist; repeat the same action on the other side.

Try standing your outstretched leg upright. This will allow your thigh to be fully stretched, and repeat the same action on the other side.

2. Front thigh stretch method 2

Put your heels together, stand up straight, bend your right knee, grab your right foot with your right hand, and make sure to maintain your balance. If you complete it easily, proceed to the next step.

Use your left hand to grab the instep of your right foot with both hands, straighten your back, pull the heel of your right foot toward your buttocks, and pull your knee toward the back of your leg axis. Repeat the same action on the other side.

Lie on your side on the ground, bend your right knee, grab the instep of your right foot with your right hand, stretch your left hand above your head, lift your heel toward your buttocks, and lift your knee backwards.

3. Posterior thigh stretch method 1

After lying on your back, straighten your knees, keep your right knee bent and lift it up, grab the part above your right ankle with both hands, lift your right foot, and slowly stretch your right knee.

When you lift your right foot, pull it toward your chest and slowly stretch your right knee. If you feel the back of your thigh stretching, hold the position still for a while and repeat the same action on the other side.

Try to fully extend the knee of the raised foot. Not only the back of the thighs, but also the calves can be stretched to a certain extent.

4. Posterior thigh stretch method 2

Prepare a table or chair that is about crotch-height. Straighten your back, keep upright and place your right ankle on the table. If you can do it easily, proceed to the next step.

While exhaling, slowly bend your body forward; if you feel a stretch on the back of the thigh of the stretched leg, keep this position still for a while; adjust the inclination of your upper body according to your own condition, don't force it.

5. Outer thigh stretch

Place your right foot forward and stand in a cross position. Do not bend your knees and slowly move your body toward your right foot. If you feel the outer side of your left thigh being stretched, keep this position still for now and repeat the same action on the other side.