Your knee is probably a ligament strain. The way to repair yourself is to squat against the wall. It is best to do it once every morning and afternoon for several days. If you feel comfortable, stick to it and you will recover soon.

Squat against the wall

First, put your back against the wall, then step forward with your feet about a foot, and hold the wall down. When you squat down to a position where your knee feels pain or discomfort, stop and stand at this angle 10-20 minutes. This action can also be done from three angles, that is, the thigh and the ground are at 90 degrees, 100 degrees and 120 degrees respectively, and it is better to practice several times. I feel that the patella and patellar ligament on the front side of the knee joint are hard, which shows that I have got effective exercise.

This action seems simple, but it is actually very tiring, but it has a good effect on correcting the injury after exercise. It is said that athletes should do this sport after being injured. How about you try it?

The main purpose of "squatting against the wall" is to help correct the deviation and repair the ligament from many angles. In order to reach a certain angle, keep your body against the wall for a certain time. If you don't feel pain in the process of squatting against the wall, you can directly change it to "small half squat". Compared with "squatting on the wall", "squatting on the wall" is only a posture and angle, but it takes longer to squat, and its own gravity is added to the knee joint of the leg, so the effect is more direct. You might as well squat more. The specific method of "small half squat" can refer to my other answers.

I usually squat for about 20 minutes during exercise, but I feel that the effect of knee joint maintenance is really good. You can squat for 30-40 minutes or even 1 hour during the ligament repair. I usually practice "squatting on the side wall", and how long I squat is not a problem. But you are different. How long does it take to squat can't be achieved at once. It needs to be done step by step, and it takes a period of practice to reach the standard step by step. Even if you squat for a while at the beginning of exercise, you should stand up and relax before continuing to squat. Only in this way, after a period of semi-squatting exercise, your ligament repair function can be well restored. Of course, this kind of ligament recovery takes a long time to achieve, and it is definitely not completed in two days. As long as there is good effect, keep exercising. If you are squatting indoors, putting some music properly can eliminate loneliness and sense of time.