Many different parts of your knee have to work together to complete everyday movements, such as sitting down, climbing up stairs and bending down to pick up clutter in your home. While every part of your knee is essential, let’s focus on the pieces of cartilage located on the inside and outside of your knee.
A meniscus is a piece of cartilage that works as a shock absorber and knee stabilizer. Each knee has two menisci — one on each side of the knee between the shinbone and thighbone. If you tear this cartilage, you can experience pain, swelling and reduced range of motion that can affect your overall quality of life. The good news is that there are several exercises that can help to move you along the recovery journey.
5 exercises that can help you move along the recovery process for a meniscus tear
A meniscus tear can occur if you forcefully twist your knee while playing sports or moving heavy objects. You may also sustain the injury if the cartilage has gradually broken down with age due to osteoarthritis.
If you’ve torn your meniscus, the right exercises can help accelerate the recovery process while alleviating knee pain and improving the overall quality of the area through stretching and strengthening the affected muscles.
A physical therapist can show you how to perform torn meniscus exercises to make sure that they're being completed safely and correctly.
Here are five exercises to try while recovering from a torn meniscus:
Straight leg raises — Lie on your back. Keep your affected leg extended while the other is bent so that your knee is pointing up with your foot on the floor. Lift your extended leg up in the air by tightening your thigh muscles. Raise your leg until it's even with your knee, or about 45 degrees, before lowering it back down to the resting position. Repeat as directed by your physical therapist before switching legs.
Heel slides — Lie down flat on your back with your arms by your side. Bend your affected leg by sliding your heel back toward your buttocks until you feel a gentle stretch in your hamstring. Hold that position for approximately five seconds before sliding your foot back down to the resting position. Repeat as directed by your physical therapist before switching to the other leg. This exercise can also be completed with your legs up against a wall.
Mini squats — Lean against a wall so that your head, shoulders and back are flat against the surface. Your feet should be approximately one foot away from the wall at a shoulder width distance. Gently bend your knees so that you slowly slide your back down the wall. When your knees are bent at about 15 degrees, stop sliding and hold the position for approximately 10 seconds before rising back up to the starting position. Repeat as directed by your physical therapist.
Hamstring curls — Lie flat on your stomach with your legs extended. You can use your arms as a cushion for your head. Slowly bend the affected knee up so that you’re moving your foot toward your buttocks. Stop the motion once you can’t bend it any further before returning your leg to the starting position. Repeat as directed by your physical therapist before switching to the other leg. They may recommend that you wrap an exercise band around your foot for greater resistance.
Clams — Lie down on your side with your knees bent at a 45-degree angle while they are stacked on top of each other. Place your bent arm underneath your head as a cushion. Slowly lift your top leg, raising it as much as you can while keeping your knee bent and your feet together, and then lower it to the starting position. Be sure that your hips and pelvis stay in place during this exercise. Repeat as instructed by your physical therapist before switching to the other side.
KC Rehab can guide you through meniscus tear exercises
While a meniscus tear can be painful and impact your everyday activities, the right exercises can make a significant difference. A physical therapist can show you how to perform exercises for strengthening and stretching the affected muscles for reduced pain and improved mobility. These exercises can also provide long-term benefits by reducing the risk of future issues or injuries.
At KC Rehab, exercises are a pillar in nearly every one of our treatment plans, including those that are helping patients with a torn meniscus. Our goal is to help you learn movements that address your current symptoms while improving your knee in the long run.
Contact our team today for more information or to schedule an initial appointment.