For medial and lateral meniscus injuries/tears and knee cartilage injuries, but for those who have undergone surgery, please follow the rehabilitation program developed by the surgeon and rehabilitator within one month after surgery, or use the MT/CT-1,2,3,5 in this method as the main exercise, while other exercises are best performed at least one month after surgery.
MT/CT-1 passive knee extension exercises
1. This exercise is required when the knee joint cannot be fully straightened.
2. Sitting in the prone position with the affected leg extended, place a towel roll behind the ankle joint so that the heel is about 15 cm above the ground.
3, leg muscles relaxed, rely on gravity to slowly straighten the knee joint, and maintain the posture of immobility.
4, you can also sit on a chair and put the leg pad on another chair for the exercise.
5, when practicing, 3 sets of 3 times per day, each set for at least 10 minutes, or 2 minutes after straightening.
MT/CT-2 heel slide exercise
1.Sit on a yoga mat or hard bed with your legs straight.
2, bend the knee of the affected leg, make the heel slide slowly and evenly toward the hip, try to press the knee joint to the chest, and then relax back to the original position.
3. Exercise with 3 sets of 10 reps each day.
MT/CT-3 standing gastrocnemius stretching exercises
1, standing facing the wall, leaning forward, hands on the wall and shoulder height, legs in a lunge, the affected leg behind, and keep the full foot on the ground.
2, the affected leg heel gently rotate outward, while the body continues to tilt to the wall, until the back of the calf pulling feeling, maintain the posture does not move.
3, each group of exercises, you can exchange the position of the legs, each exercise 3 times.
4, when practicing, 3-5 groups per day, 3 times per group, each lasting about 15-30 seconds.
MT/CT-4 top wall N rope muscle stretching exercises
1, supine position lying on the edge of the doorway or wall.
2, the knee of the affected leg is straight, stand the leg up 90 degrees, rest on the door frame or the edge of the wall, feel the pulling sensation at the back of the thigh, maintain the position without moving.
3, note that the buttocks as far as possible against the door frame or wall, while the leg on the healthy side to keep straight.
4, when practicing, 3 sets per day, 3 times per set, insist on 15-30 seconds each time.
MT/CT-5 straight leg lift exercise
1.Semi-supine position and bend the knee joint of the leg on the healthy side so that the sole of the foot can step on the bed.
2, the affected leg straight, quadriceps muscle contraction tense, and lift the leg off the bed about 20 cm, maintain the posture.
3, pay attention to the knee joint do not bend, do not lift the leg too high, leg down evenly and slowly.
4, the exercise, 3 groups per day, each group of 10 times, each time adhere to the power exhaustion, the longer the better.
MT/CT-6 against the ball against the wall squat exercises
1.Stand with your back to the wall, feet shoulder-width apart, heels about 60 cm from the wall.
2, the basketball or soccer ball in the middle of the waist, backward force the ball against the wall.
3, slowly squat to make the ball slide to the shoulders, knee flexion of about 45 degrees, maintain the posture of immobility.
4, pay attention to keep the shoulders relaxed, torso straight, sliding when the action is uniform and slow.
5.Practice with 3 sets of 10 reps per day, each set for 10 seconds.
MT/CT-7 Step Exercise
1.Standing position, with the healthy leg on the ground and the affected leg on an 8-13 cm step or brick.
2. Shift the body weight to the affected leg and step upwards onto the step, with the healthy leg off the ground.
3, pay attention to the healthy side of the leg down when the movement is uniform and slow.
4. Practice 3 sets of 10 reps per day.
Knee stability exercises
Prepare about 1.5-2 meters long elastic band or tension piece, knot both ends to make a double-strand loop, the knotted end is fixed on the doorway or bed leg, the other end is set on the ankle joint of the healthy leg.
MT/CT-8 A forward stability exercise
1. Stand facing the door with the body weight on the affected leg and slightly flex the knee joint.
2. Pull the elastic band with a backward force on the healthy leg.
MT/CT-9 B lateral stability exercises
1, turn the body 90 degrees so that the affected leg is close to the door and the healthy leg is away from the door.
2. Push outward on the healthy leg and pull the elastic band.
MT/CT-10 C backward stability exercises
1, then turn the body 90 degrees, so that the body back to the door standing, knee slightly flexed
2, the healthy side of the leg forward force, pulling the elastic band
MT/CT-11 D medial stability exercises
1, then turn the body 90 degrees so that the healthy leg is close to the door and the affected leg is away from the door.
2. Push the healthy leg inward and pull the elastic band.
For the exercise, 3 sets of 10 reps per day. If you feel difficulty standing on one leg, you can prepare a chair and hold the back of the chair with your hand to help balance.
MT/CT-12 knee extension resistance exercise
1, prepare about 1.5-2 meters long elastic band or tension piece, knot both ends to make a double-stranded loop, knotted end fixed on the doorway.
2, standing facing the door, knee flexion 45 degrees, the elastic band set in the affected leg behind the knee joint (N fossa).
3, single leg weight bearing on the affected leg and slowly straighten the knee joint, pulling the elastic band backwards.
4, if you feel difficulty standing on one leg, you can prepare a chair, hand on the back of the chair to help balance.
5, when practicing, 3 sets of 10 times per day.
MT/CT-13 Balance Board Exercises A-E
Balance board exercises are exercises to improve the function of the ankle joint and are helpful for the recovery of mobility, muscle strength and proprioception. It is recommended that you buy a balance board (available at sports stores or Taobao, 100-200 RMB for good quality, search for “balance board” or “wobble board” can be found), adhere to the practice, benefit a lot.
1, feet standing on the balance board, shoulder-width apart.
2, legs control the balance board back and forth alternating a total of 30 times, and then alternating left and right a total of 30 times, each exercise when the edge of the plate are touching the ground.
3, legs control the balance board clockwise rotation 30 times, and then counterclockwise rotation 30 times, each exercise to keep the edge of the plate are in contact with the ground.
4, improve the difficulty, legs control the balance board clockwise rotation 30 times, and then counterclockwise rotation 30 times, each exercise to keep the edge of the plate can not touch the ground.
5, legs standing still, maintain balance for 2 minutes, keep the edge of the plate can not touch the ground.
6.Increase the difficulty, close your eyes, stand still with your legs, maintain balance for 2 minutes, keep the edge of the plate can not touch the ground.
7, if both feet are easy to complete the above actions, you can try the affected foot single-leg exercise, pay attention to the wall or chair exercises to prevent falls.