请懂解剖学的人咨询一下膝盖拉伸之痛

 

我做完运动会喜欢做hip flexor的拉伸。左边没问题。右边基本上每次都会很快觉得右膝盖骨靠内侧会抻（chen）得很痛，以至于几乎不能坚持满一分钟。两年前曾经有半月板伤（附报告如下）。没有手术，痛逐渐自行消失。但是从此的确觉得右膝盖不是很稳定强健，偶尔有卡住感，但是只要不强行push through，一般能活动开。做负荷深蹲可以听／感到咯嘣响。但是只要自己小心，没痛感。这是这个拉伸，屡做屡痛。

问内行人，这是我哪根筋紧的表征，或是哪边肌肉weak的表征？怎样最有效稳定一个曾经受伤的膝盖？

（加两张照片以示具体拉伸动作。）

 

 

 

 

 

 

TECHNIQUE: MRI KNEE RIGHT WO CONTRAST  Coronal T1, coronal proton density with
fat saturation, sagittal proton density with fat saturation, sagittal proton
density, axial proton density with fat saturation.
REPORT: Predominant horizontal linear regions of abnormal increased signal
posterior horn and body of the medial meniscus extending to the inferior surface
consistent with tear. There appears to be a bucket-handle component to this tear
flipped towards the intercondylar notch
There is a partially discoid lateral meniscus measuring 1.4 cm in transverse
dimension at midline but no evidence of tear.
There is mild T2 hyperintensity superficial to the medial collateral ligament
which could be grade 1 sprain. Lateral collateral ligament complex intact.
Cartilage thinning in the medial compartment. No focal cartilage defects.
Normal bone marrow signal within the osseous structures.
Thin mildly elongated medial patellar plica. Patellofemoral compartment
otherwise essentially intact.
Small moderate joint effusion.
There is feathery T2 hyperintensity within the popliteus muscle consistent with
a grade 1 strain.