As per MRI report - 1. Intrasubstance signals in the body posterior horn of medical meniscus. 2.-Mild joint effusion is seen. 3- Grade I sprain of anterior cruciate ligament with maintained fiber continuity.
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Advicee proper rest. Wear knee cap and remove only during sleep. Hot pack application 3 times a day for pain relief. Weight bearing training ex, proprioception training, then knee strengthing training will be helpfull to you. Discuss to your physio for proper program.
Avoid sitting Cross legged.
Quadriceps Exercises- Lie straight, make a towel role and put it under the knee, press the keen against the role, hold it for 20 secs. Repeat 20 times twice a day. This will help relieve some pain.
Core Strengthening Exercise- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.
Hams Stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. repeat 10 times, twice a day.
Sports Taping- stretch the tape from both ends and apply on the affected area
Contrast Fomentation (Hot and Cold).
This injury can be managed therapeutically. Just u need to visit a qualified, experienced and registered physiotherapist nearby who treats sports injuries. Usually this injury needs three weeks of progressive therapy to resume normal activities and six weeks of strengthening to resume sports activities. Know us more at www.physiotherapistdelhi.in