How to Overcome Knee Joint Pain

One day, my knee swelled severely and was hot to the touch, so I went to the orthopedic clinic.

They said the medial meniscus is torn...

Based on the condition, it's clear that there was a serious impact somewhere...ㅜㅜ

I have never been in a traffic accident...

 

For the severe left side, the torn meniscus was removed, and the remaining half of the meniscus was kept to monitor its progress.

I started exercising after the first three months had passed.

Fall down from overexertion

I officially started rehabilitation exercises with physical therapy from the fifth month.

 

1. Indoor cycling lasts for 30 minutes.
2. Leg muscles are divided into thigh/thigh region and calf, with 15 repetitions and 3 sets each.
3. Start deadlifts at a very low weight, doing 30 repetitions per day, especially to strengthen the erector spinae muscles.
4. After exercising, I massaged my knees for 30 minutes, from the calves upward and from the thighs downward.

 

Currently, running is 4 times a week, 5 kilometers each time.

Walking at least 10,000 steps in over an hour every day 

 

Sometimes I experience pain, but I live feeling that my quality of life is improving...