How to recover from a knee injury

If the knee tissue is damaged, it is quite serious. We know that the knee is the largest joint in the human body and bears all the weight of the upper body and thigh. If we do not pay attention to it, it may cause injury and lead to strain and other phenomena. At this time, we must recover in time through certain methods. First of all, we must actively carry out treatment and do some rehabilitation training.

How to recover from a knee injury

First, self-diagnosis of knee injury

Lie flat on the bed with your legs straight. Place the base of your hands on the upper edge of your knees and hold them to ensure that your knees cannot move forward or backward. Then use your thighs to exert force. If you feel obvious pain, it means that the soft tissue in the knee is damaged. If the pain is severe, it means that the soft tissue has aged.

Second, should you exercise when your knee is injured?

When the knee joint is injured, the first thing to do is to pay attention to rest and protection. If the doctor allows, you can perform simple restorative exercises to promote blood circulation in the knee joint, but avoid strenuous activities to avoid secondary injuries caused by unreasonable exercise. At the same time, insufficient exercise can easily cause stiffness in the knee joint, but exercise should still be limited to the point where the joints do not feel pain.

Third, the specific operation methods of knee injury recovery training

1. Leg lift exercise

Lie flat on the bed with your legs stretched out. While keeping your legs straight, lift them up with all your strength. Repeat this 100 times. Notice! You can't do it with both legs at the same time, you have to do it separately. When the legs are straight, the distance between the thigh bone and the calf bone is the largest, and a certain amount of space can be created between the soft tissues. Straighten your legs and lift them up, which is actually using the muscles to push lubricating fluid into the gaps between the soft tissues of the knee, replenishing nutrition to the soft tissues. Doing this for a long time can enhance the wear resistance of the soft tissues.

2. Kneeling method

When you walk on your knees on a not-too-soft bed or on a carpet, Qi and blood will continuously flow to your knees. The supply of fresh blood can drive away cold, eliminate stagnant fluid, and reduce swelling and pain. Kneeling for 20 minutes every day will have a very good effect. But if someone has knee pain, he should kneel still on a soft bed first, then move slowly and gradually. He will soon adapt and the knee pain will go away.

3. Wall squat

Unlike standing still, which emphasizes waist and abdomen strength more, wall squatting allows you to lean against a wall, so your waist and abdomen do not need to exert force and it focuses more on leg muscle training. It can be said that wall squatting is a decomposed movement of standing still, focusing on leg exercises. Note: It is very important that the knees do not exceed the toes, because if the knees exceed the toes, the meniscus will be stressed, which will have the opposite effect.