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 the 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 and lying with the affected leg extended, place a towel roll behind the ankle joint so that the heel is approximately 15 cm above the ground.
3. relax the leg muscles and rely on gravity to slowly straighten the knee joint and maintain a still position.
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 should be adhered to for at least 10 minutes, or 2 minutes after straightening.
MT/CT-2 heel sliding exercise
1.Sit on a yoga mat or hard board bed with legs straight.
2. Bend the knee of the affected leg so that the heel slides slowly and evenly toward the hip, with the knee joint pressed as far as possible to the chest, and then relax back to the original position.
3. For the exercise, 3 sets of 10 reps each day.
MT/CT-3 standing gastrocnemius stretching exercises
1, standing facing the wall, leaning forward with the body weight, holding the wall with both hands at shoulder height, legs in a lunge, with the affected leg behind, and keeping 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 sensation, 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 sets per day, 3 times per set, each lasting about 15-30 seconds.
MT/CT-4 top wall N rope muscle stretching exercises
1, lying in supine position at the edge of a doorway or wall.
2, the affected leg knee straight, stand the leg up 90 degrees, resting 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 healthy side of the leg remains straight.
4, when practicing, 3 sets of 3 times per day, 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 healthy leg so that the sole of the foot is stepped on the bed.
2, the affected leg is straightened, the quadriceps muscle is contracted and tensed with force, and the leg is lifted off the bed about 20 cm, maintaining the position still.
3, take care not to bend the knee joint, do not lift the leg too high, and lower the leg evenly and slowly.
4, exercise, 3 sets per day, each set 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.Put the basketball or soccer ball in the middle of the waist and force the ball backward against the wall.
3, slowly squatting so that the ball slides to the shoulders, knees flexed about 45 degrees, maintaining the posture immobile.
4, pay attention to keep the shoulders relaxed, torso straight, sliding when the action is uniform and slow.
5.Practice with 3 sets per day, 10 times per set, insist on 10 seconds each time.
MT/CT-7 Stirrups 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 upward 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 with 3 sets of 10 reps each 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. turn the body 90 degrees again so that the body stands with the back to the door and the knee slightly flexed.
2. Push forward on the healthy side leg and pull the elastic band.
MT/CT-11 D medial stability exercises
1. turn the body 90 degrees again so that the healthy leg is close to the door and the affected leg is away from the door.
2. the healthy leg exerts force medially, pulling on the elastic band.
For the exercise, 3 sets of 10 reps per day. If you feel difficulty in standing on one leg, prepare a chair and hold the back of the chair with your hand to help balance.
MT/CT-12 Knee extension resistance exercises
1. Prepare about 1.5-2 meters of elastic band or tension piece, knot the ends to make a double-stranded loop, and fix the knotted end to 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, the affected leg is weighted on one leg and the knee is slowly straightened, pulling the elastic band backwards.
4, 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.
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, which are helpful for the recovery of mobility, muscle strength and proprioception. It is recommended that you buy a balance board (available in sports stores or Taobao, 100-200 RMB for good quality, search for “balance board” or “wobble board”) at the later stage of rehabilitation. “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 alternately for a total of 30 times, and then alternate left and right for 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, maintaining balance for 2 minutes, keeping the edge of the plate can not touch the ground.
6, increase the difficulty, close the eyes, stand still with 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.