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。）
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TECHNIQUE: MRI KNEE RIGHT WO CONTRAST Coronal T1, coronal proton density with |
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| 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. |
