Effective Meniscus Tear Exercises

By Cameron Delicato, PTA

Exercises for Meniscus Tear Recovery

Welcome to joionline.net, your go-to source for valuable insights on meniscus tear exercises for recovery. In this guide, we’ll walk you through key exercises that can help build strength in the muscles surrounding the knee joint, facilitating efficient recovery from a torn meniscus. These meniscus exercises have been designed for safe and effective performance, instilling confidence in incorporating them into your recovery regimen. Let’s dive in to understand how to correctly perform these exercises after meniscus surgery.

Understanding Meniscus Tear

A meniscus tear is a prevalent knee injury that results from damage or tearing of the knee joint’s cartilage. Exercises for torn meniscus are pivotal in the recovery and rehabilitation process. They bolster the muscles around the knee, enhance joint stability, and promote flexibility. Additionally, specific meniscus exercises can help alleviate pain and inflammation, improve the range of motion, and prevent further damage.

At JOI, we recognize the significance of physical therapy for torn meniscus. Our expert team has compiled a comprehensive range of meniscus tear exercises designed to aid the rehabilitation process. Whether you’re seeking gentle stretching exercises, strengthening exercises, or stability exercises, we’ve got you covered.

Adopting our designed exercise routines can expedite your recovery, restore strength and mobility, and help you return to an active lifestyle. Our meniscus tear exercises are safe, effective, and tailored to your unique needs, ensuring a successful recovery from a torn meniscus.

Exercise Guidelines

When performing meniscus tear exercises, it’s vital to maintain correct form and technique throughout your workout. This not only maximizes effectiveness but also prevents further injury. Here are some key points to remember:

Avoiding common mistakes: Some common mistakes during meniscus injury exercises include overexertion, misalignment, and performing exercises hastily or with jerky movements. Avoid these meniscus tear exercises to avoid exerting excessive pressure on your knee joint and focus on controlled movements. Always listen to your body and stop if you feel any pain or discomfort.

Deciding exercise frequency and duration: Depending on your injury’s severity and your overall fitness level, the frequency and duration of exercises may vary. Generally, start with shorter sessions and gradually increase the duration and intensity as your strength improves. Aim for at least three sessions per week but seek personalized recommendations from your therapist.

Meniscus Tear Exercises Can Help

Meniscus tear exercises can help regain function and reduce pain when suffering from a meniscus tear or after a meniscus surgery. However, they should be performed without the approval of a medical professional such a Physician or Physical Therapist. The goal of such exercises is to improve motion and strength in the knee joint.

More About the Meniscus

The meniscus is a shock absorber for the knee, the menisci (lateral and medial) provide cushion and stability. Injuries or tears of the meniscus can lead to degenerative changes in knee, instability, loss of motion, and pain. If experiencing any symptoms such as swelling, limited motion, and/or have pain typically inside (medial) knee joint or outside (lateral) joint, you may have a meniscus tear. In such a case, you should consult with an experienced Orthopedic Physician or Physical Therapist.

JOI now offers direct access to Physical Therapy if you would like to try that before seeing a Physician. Learn more about this by reading Direct Access to Physical Therapy.

If you have been diagnosed with a meniscus tear there are some exercises you can perform to improve mobility and strength in the knee joint as long as you have approval from a Physician or Physical Therapist.

Meniscus Tear Exercises

Here are what our team of physical therapists recommend for exercises for a meniscus injury.

Hamstring Stretch:

Can be performed a few ways, however, personal favorite is seated in chair; prop heel up (toes towards you) and hinge at hip, keeping chest up until you feel a pull behind knee.

The hamstring stretch is a highly effective exercise for improving hamstring flexibility and increasing range of motion. This exercise specifically targets the hamstring muscles located at the back of the thigh, which are vital for knee stability and movement. It is one of the most recommended exercises after meniscus surgery.

Consistent hamstring stretches can improve hamstring flexibility, reduce injury risk, and enhance overall athletic performance.

Calf Stretch:

Wrap towel, leash, or yoga strap around top of toes and pull back towards you until you feel slight pull in calf or Achilles area.  You can also do a standing calf stretch or on an incline board.

Benefits of calf stretches for meniscus tear:

• Enhanced flexibility: Regular calf stretching can improve calf muscles’ flexibility, reducing knee joint strain.
• Reduced pain and inflammation: Calf muscle stretching can help alleviate pain and reduce inflammation related to a meniscus tear.
• Better knee stability: Strengthening and stretching the calf muscles can enhance knee stability, promote proper alignment, and reduce the risk of further injury.

Heel Slides:

Using towel, leash, or yoga strap pull heel towards glute bending knee. Hold when you feel a slight pull in front of your knee.  The heel slide exercise is to regain flexion or the amount of bend in your knee.  She should not go beyond pain for this exercise.

Quad Set:

Squeeze knee down into table/bed feeling muscle in front of knee tighten up. Add a towel behind knee for tactile assistance.

Quad sets are beneficial exercises for individuals recovering from a meniscus tear. These meniscus tear exercises target the quadriceps muscles in the front of the thigh, helping to strengthen and stabilize the knee joint.

Benefits of quad strengthening exercises:

• Improved knee stability and joint function.
• Increased muscle strength and endurance in the quadriceps.
• Enhanced overall knee joint stability and reduced risk of future injuries.

Straight Leg Raise (SLR) Flexion:

Bend opposite leg. Squeeze into a quad Set, straightening leg. As you maintain quad set, raise leg up to level of bent opposite leg; slowly lower.  The straight leg raise is to strengthen the quad muscle.

Straight Leg Raise (SLR) Abduction:

While lying on opposite hip and affected leg aiming towards ceiling; lift affected leg up until feel slight squeeze into side of hip.  The goal of this exercise is to strengthen the outside leg muscles or abductors.

TKE with Bolster:

With rolled up towel or ball behind knee lift foot up squeezing front of knee. Maintain knee contact with bolster as you lift leg up; slowly lower.

Hamstring Curls:

While standing, using counter or table as support, bend knee backwards towards glute squeezing back of thigh. Slowly lower.

Always consult with your healthcare provider or physical therapist before starting any new exercises, especially physical therapy for meniscus tear. They can provide guidance on the appropriate exercises and progressions based on your individual condition and recovery stage.

• Start gently: Begin with light stretches and gradually increase intensity and duration as tolerated.
• Consult a healthcare professional: If you have a severe meniscus tear or unsure about performing calf stretches, consult an orthopedic physician.
• Avoid overstretching: Don’t overstretch the calf muscles, as it can lead to added strain or injury.
• Listen to your body: If the exercise causes any pain or discomfort, stop the exercise and consult your therapist.

If you have any questions, please give us a call.  Our goal is to help you get back to the activities that you love without knee pain.

Related Articles: Cardio Exercises For The Knees – Pool Exercises –Medial Meniscus Tear

JOI and JOI Rehab Are Here to Help You!

If you want to see an MD, we have Experienced Knee Physicians which specialize in treating such injuries or ailments you can book an appointment with one today, just call 904-JOI-2000 or schedule online.  JOI Physicians are Northeast Florida’s most respected orthopedic practice.  Physical Therapy can help if you have a meniscus tear and depending on your insurance, you may not have to see a Physician before starting. To book an appointment for Physical Therapy call 904-858-7045 or click the button below!