Applicable to internal and lateral meniscus injury/tearing, knee joint cartilage injury, but patients undergoing surgery should follow the rehabilitation program developed by the surgeon and rehabilitation engineer within one month after surgery, or MT/CT in this method. -1, 2, 3, 5 is the main, other exercises are best performed more than 1 month after surgery.
MT/CT-1 knee joint passive straightening exercise
1. This exercise is required when the knee joint is not fully extended.
2, sitting in a lying position, the affected side of the leg stretched out, put a towel roll behind the ankle joint, so that the heel is about 15 cm from the ground,
3, the leg muscles relax, relying on gravity to slowly stretch the knee joint, and maintain the posture,
4, you can also sit on a chair and put your legs on another chair to practice.
5. During practice, 3 groups per day, 3 times each, for at least 10 minutes each time, or 2 minutes after straightening.
MT/CT-2 heel slide exercise
1. Sit on a yoga mat or a hard bed with your legs straight.
2. The affected leg bends the knee, so that the heel slides slowly and evenly to the buttocks. The knee joint tries to stick to the chest and then relaxes back to the original position.
3. When practicing, 3 groups per day, 10 times each.
MT/CT-3 standing position gastrocnemius stretching exercise
1. Standing facing the wall, the body is tilted forward, the hands are supported by the wall and the shoulders are high, the legs are bowed, the affected legs are behind, and the whole foot is kept on the ground.
2, the affected side of the heel gently rotates outward, while the body continues to lean toward the wall until the back of the calf has a sense of pulling, maintaining the posture does not move,
3, each group of exercises, you can exchange the position of the legs, each exercise 3 times,
4. During practice, 3-5 groups per day, 3 times each, lasting about 15-30 seconds each time.
MT/CT-4 top wall hamstring stretching exercise
1. Lying on the edge of the door or wall, supine.
2. The knee joint of the affected side is straightened, and the leg is raised up to 90 degrees. It is placed on the door frame or the wall. It feels like pulling the back of the thigh and keeping the posture.
3, pay attention to the hips as close to the door frame or wall side, while the healthy side legs remain straight,
4. During practice, 3 groups per day, 3 times each, for 15-30 seconds each time.
MT/CT-5 straight leg training
1. Half supine position, and bend the knees of the healthy side legs so that the soles of the feet can step on the bed.
2, the affected side of the leg is straight, the quadriceps muscle contracted tightly, and lifted the leg about 20 cm from the bed surface, maintaining the posture,
3, pay attention to the knee joints do not bend, lift the legs not too high, the pace is slow when the legs are lowered,
4, practice, 3 groups a day, each group 10 times, each time to the strength of exhaustion, the longer the better.
MT/CT-6 is going against the ball and practicing under the wall
1. Stand back to the wall, with your feet apart and shoulder width, and the heel is about 60 cm from the wall.
2. Put the basketball or football in the middle of the waist and press the ball back against the wall.
3. Slowly squat and slide the ball to the shoulder. The knee flexes about 45 degrees and keeps the posture.
4, pay attention to keep your shoulders relaxed, the trunk is straight, and the movement is slow at the same time when sliding.
5. During practice, 3 groups per day, 10 times in each group, each time for 10 seconds.
MT/CT-7 step practice
1. Standing position, the side legs are on the ground, and the affected side legs are stepped on a step or brick of 8-13 cm.
2. Move the center of gravity to the affected side leg and step on the step up, and the side leg is off the ground.
3, pay attention to the slow movement of the healthy side legs,
4. During practice, 3 groups per day, 10 times each.
Knee stability exercise
Prepare about 1.5-2 meters long elastic band or tension piece, knotted at both ends to form a double-strand ring, the knot end is fixed on the door seam or the bed leg, and the other end is placed on the healthy side leg ankle joint.
MT/CT-8 A forward stability practice
1. Standing facing the door, the center of gravity is placed on the affected side of the leg and the knee joint is slightly flexed.
2, the side legs are forced backwards, pulling the elastic band,
MT/CT-9 B lateral stability exercise
1. Turn the body 90 degrees so that the affected side legs are close to the door and the healthy side legs are far away from the door.
2, the side legs are forced outwards, pulling the elastic band,
MT/CT-10 C backward stability practice
1. Turn the body 90 degrees again, so that the body stands back to the door, and the knee joint is slightly flexed.
2, the side legs are forced forward, pulling the elastic band,
MT/CT-11 D medial stability exercise
1. Turn the body 90 degrees again, so that the side legs are close to the door and the affected side legs are far away from the door.
2. The lateral leg is forced to the inside and the elastic band is pulled.
During the practice, 3 groups per day, 10 times each. If you feel that standing on one leg is difficult, you can prepare a chair and hold the back of the chair to help balance.
MT/CT-12 knee extension resistance exercise
1. Prepare a stretch band or tension piece about 1.5-2 meters long, knotted at both ends to form a double-strand ring, and the knotted end is fixed on the door seam.
2. Standing facing the door, the knee flexes 45 degrees, and the elastic band is placed behind the knee joint of the affected leg (armpit).
3, the affected leg has a single leg weight, and slowly stretch the knee joint, pulling the elastic band backwards,
4. If you feel that standing on one leg is difficult, you can prepare a chair and hold the back of the chair to help balance.
5. During practice, 3 groups per day, 10 times each.
MT/CT-13 Balance Board Practice AE
The balance board exercise is an improvement exercise for the ankle function. It is very helpful for the recovery of activity, muscle strength and proprioception. It is recommended that you buy a balance board (sports shop or Taobao) when you recover later. Good quality 100-200 yuan, search for "balance board" or "wobble board" can be found), adhere to practice, and benefit a lot.
1. Stand with your feet on the balance board and shoulder width.
2, the two legs control the balance board alternately 30 times before and after, then alternate 30 times, the edge of the plate touches the ground every time.
3. The two-legged control balance plate rotates 30 times clockwise, then rotates counterclockwise 30 times, each time the edge of the plate is in contact with the ground.
4. Improve the difficulty. The two-legged control balance board rotates 30 times clockwise, then rotates counterclockwise 30 times. Each practice keeps the edge of the flat plate from touching the ground.
5, stand still, keep balance for 2 minutes, keep the edge of the plate can not touch the ground,
6, improve the difficulty, close your eyes, legs stand still, maintain balance for 2 minutes, keep the edge of the plate can not touch the ground,
7, if the feet are easy to complete the above actions, you can try to practice the side foot one foot, pay attention to the wall or chair practice to prevent falling.
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