Straight Leg Raise Side Leg Raise Seated Knee Extension
In the women's freestyle skiing women's aerial skills final at the Beijing Winter Olympics that ended on the evening of February 14, Xu Mengtao, a famous Chinese athlete from four dynasties, scored 108.61 points and won the championship with a perfect jump. This is the Chinese representative of this Winter Olympics. 5th gold medal in the regiment.
Can you believe it, before winning this gold medal, Xu Mengtao had 70% of her meniscus removed and her knees were scarred, but even so, she was still able to work hard and win the championship. The spirit is admirable.
The reporter from Qian Bao invited experts from the Third Hospital of Zhejiang University of Traditional Chinese Medicine (Zhejiang Zhongshan Hospital) to bring meniscus science and teach you how to maintain the meniscus and prevent knee joint diseases.
What is a meniscus?
The meniscus is a piece of fibrocartilage between the knee joint and is the two liners (one on the inside and one on the outside) on the inside of the knee.
Because it is half-moon shaped, it is called a meniscus.
There are three main functions of the meniscus:
1. Increase the stability of joints;
2. Buffer shock and reduce friction between cartilages;
3. Increase the contact area between cartilage surfaces and protect the knee joint.
Who is at risk of injuring the meniscus?
One is young people who love sports, mostly caused by strenuous sports injuries.
The other is the older people. As the age increases, the meniscus of the elderly degenerates and degenerates, and the elasticity and wear resistance gradually decline.
Does a meniscus injury require surgery?
Xu Zhengqing, deputy chief physician of the Department of Orthopedics and Traumatology of Zhongshan Hospital in Zhejiang Province, pointed out that whether the meniscus injury requires surgery is closely related to three aspects: one is the patient's symptoms, the other is the patient's physical signs, and the third is the result of knee MRI.
In general, if the MRI results show that there is a meniscus injury and the injury causes joint noose and pain, surgical treatment is required. If there are no symptoms, conservative treatment can be performed.
Can I still use it normally after meniscus surgery?
Data show that for patients with partial meniscectomy, 90-95% of patients have excellent results.
For patients with meniscus sutures, 80-90% of patients have excellent results.
Patients with complete meniscectomy had good results within 5 years, and the incidence of osteoarthritis was gradually increased after 10 years.
In addition, in addition to surgical treatment, later rehabilitation is crucial, and professional rehabilitation can allow patients to recover to a greater degree of health.
How to recover after surgery?
Here, Dr. Xu brings you three targeted training movements, which can be effectively practiced at home.
1. Straight Leg Raise
Lie on your back, straighten one leg, tighten the muscles of the upper thigh, lift the leg to 30~40°, hold for more than 6 seconds, and slowly lower it, 3 groups a day, 30~50 times per group.
2. Side leg lift
Lie on your side, keep your body upright, straighten your legs, tighten the muscles on your legs, lift your legs sideways to 30-40°, hold for more than 6 seconds, and slowly put them down, 3 sets a day, 30-50 times per set.
3. Seated knee extension
Sitting posture, it is better to sit on the back of the chair, lift one leg, straighten the leg, and tighten the instep, 3 groups a day, 30 to 50 times per group.