Regain Function with Meniscus Tear Exercises
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
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.
Seated Hamstring Stretch Exercise Position 1
Seated Hamstring Stretch Exercise Position 2
Gastroc 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.
Seated Gastroc Stretch Exercise
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.
Heel Slide 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 Set Exercise
Straight Leg Raise (SLR) Flexion: Bend opposite leg. Squeeze into quad Set, straightening leg. As you maintain quad set, raise leg up to level of bent opposite leg; slowly lower.
SLR Flexion Exercise
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.
SLR Abduction Exercise
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.
TKE with Bolster Exercise Position 1
TKE with Bolster Exercise Position 2
Hamstring Curls: While standing, using counter or table as support, bend knee backwards towards glute squeezing back of thigh. Slowly lower.
Hamstring Curl Exercise
Related Articles: Cardio Exercises For The Knees – Pool Exercises – Direct Access Physical Therapy
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! 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!
Book an Appointment