半月板受傷必看，找回膝蓋健康的16個復健動作｜#啾c物理治療師 #膝蓋 #半月板

Summary

This script delves into the vulnerability of the meniscus in athletes' knees, emphasizing its crucial role in absorbing impact. It outlines common causes of meniscus injuries, such as uneven forces during high-intensity sports, and details a comprehensive rehabilitation process. The video also offers targeted exercises to strengthen the knee's rigidity, improve joint mobility, and enhance proprioception, ultimately aiming to prevent further injuries and promote long-term knee health.

Takeaways

• 🏃‍♂️ The meniscus is a pair of cartilage structures in the knee that act as shock absorbers, shaped like two uneven C's, with the inner meniscus bearing more pressure.
• 🤕 Meniscus injuries are common in professional athletes due to the high-intensity training and movements that put strain on the knee, especially the inner meniscus.
• 🏋️‍♀️ Uneven forces during movements like twisting, jumping, and sudden stops can lead to meniscus injuries, often affecting the inner meniscus and associated ligaments.
• 🧘‍♂️ Rehabilitation after a meniscus injury involves a gradual process, starting with increasing knee range of motion and progressing to weight-bearing exercises and balance training.
• 🦿 Strengthening exercises for the knee joint include extension and bending mobility exercises using resistance bands to improve knee stability and reduce the risk of future injuries.
• 🏋️‍♂️ Non-weight bearing exercises for the hip, knee, and ankle kinetic chain are crucial for improving overall lower body strength and proprioception.
• 🚴‍♀️ Weight training for the kinetic chain involves exercises that target the posterior and anterior dominant chains, enhancing knee joint stability and reducing reinjury risk.
• 🦾 Calf-led kinetic chain training and exercises like toe raises are essential for strengthening calf muscles, which play a role in stabilizing the knee and ankle.
• 🧘‍♀️ Balance and proprioception training, such as 'Mi' character training and single-leg deadlift plus Superman, are important for improving knee joint stability and preventing further injury.
• 👣 Consistent practice of these exercises for at least three months can lead to significant improvements in knee health, and they should be continued even after full recovery for long-term benefits.

Q & A

What is the meniscus and why is it important in the knee joint?

The meniscus is a pair of large cartilages within the knee joint shaped like two uneven C's, resembling a pair of horseshoes. It serves as a cushioning structure designed to absorb impacts and bear weight, making it crucial for the knee's functionality and protection.

Why are professional athletes more prone to meniscus injuries?

Professional athletes are more prone to meniscus injuries due to the high-intensity training and movements such as jumping, twisting, and sudden stops that put tremendous strain on the knees, which are not designed to handle such forces outside the sagittal plane.

How does the inner meniscus differ from the outer meniscus in terms of injury likelihood?

The inner meniscus bears more pressure than the outer meniscus, leading to a higher likelihood of injuries on the inner side, making it the most vulnerable part of the knee.

What are the common movements that can cause meniscus injuries?

Twisting the knee, such as when playing basketball and changing direction, often starting with a sudden stop, can cause meniscus injuries due to the uneven forces applied to the knee joint.

What is the 'unlucky trio' in the context of knee injuries?

The 'unlucky trio' refers to the inner meniscus, the anterior cruciate ligament (ACL), and the medial collateral ligament (MCL), which are easily injured together during unstable movements or when the twisting force is too sudden and strong.

What is the proper rehabilitation process after a knee injury?

The proper rehabilitation process after a knee injury involves a gradual approach starting with increasing the knee's range of motion, progressing to non-weight bearing knee exercises, advancing to weight-bearing exercises for the hip, knee, and ankle kinetic chain, and finally concluding with balance and proprioceptive training.

How can targeted exercises help strengthen the knee's rigidity?

Targeted exercises, such as extension and bending mobility exercises, non-weight bearing knee, hip, and ankle training, and kinetic chain weight training, can help strengthen the knee's rigidity by enhancing joint mobility, increasing weight-bearing capacity, and improving stability and proprioception.

What is the significance of calf-led kinetic chain training in knee health?

Calf-led kinetic chain training is significant for knee health as it strengthens the calf muscles, which are crucial for stabilizing the knee to the ankle and absorbing shock, thereby reducing stress on the knee joint and meniscus.

How can kinetic chain balance proprioception training prevent further meniscus injuries?

Kinetic chain balance proprioception training helps prevent further meniscus injuries by strengthening the muscles around the hip, knee, and ankle in multiple directions, distributing stress on the knee, and improving the stability and range of motion of the knee joint.

What is the 'Mi' character training and how does it benefit knee health?

The 'Mi' character training is an exercise that involves a series of movements mimicking the Chinese character 'Mi', which strengthens the muscles around the hip, knee, and ankle, improving knee stability and proprioception, and reducing the direct load on the meniscus.

Why is it important to maintain the alignment of the hip, knee, and ankle during knee exercises?

Maintaining the alignment of the hip, knee, and ankle during knee exercises ensures that the meniscus moves under balanced load and trains lower body proprioception, helping the body remember the correct joint positions and preventing excessive stress on the knee joint.