Meniscus injury is one of the common injuries of knee joint. Generally speaking, meniscus injury is irreversible. Generally speaking, it is difficult for meniscus to grow by itself after injury. What we can do is to avoid the damage from getting worse. One of the most important points is to increase the strength of muscle tissue around the knee joint. Only by stabilizing the knee joint can further damage to the meniscus be prevented. In addition, you should pay attention to wearing knee pads when exercising, and you can also stick your knee joint if you have the conditions. Don't rest immediately after exercise. Be sure to pull and ice the muscles around the knee joint.

Stretching pain of knee joint when lying flat is a very common phenomenon, which may be caused by excessive tension of hamstring muscle at the back of thigh after meniscus anterior horn injury. The following are some rehabilitation measures suggested to the landlord to relieve the pain and help the landlord restore the function of the knee joint.

1、

Hamstring muscle relaxation and traction

Lying on your back or sitting, put a small pillow under the ankle of the lower limb to relax the muscles completely, and naturally droop to be completely straight by the weight of your legs. You can also press a heavy object on the distal thigh. The weight of the heavy object should be slightly painful within 20 minutes. The muscles at the back of the thigh should be fully relaxed for 20 minutes at a time, usually twice a day. At the same time, massage the hamstring muscles and popliteal fossa at the back of thigh, relax or apply hot compress.

2, quadriceps femoris training

Back against the wall, feet apart, feet about shoulder width apart, slowly bend your knees and squat down until your knees are close to 90 degrees, and then use the strength of your thighs to slowly stand up. You can put a yoga ball between the back and the wall to increase instability and achieve the purpose of moving muscles. 15- 20 times in each group, 3-4 groups.

3、

Lie on your side and lift your legs.

Lift the injured knee to the floor, lift it off the bed for about 30-40 degrees, hold it for 3 seconds, and then slowly put it down.