4 Meniscus Tear Exercises to Speed Recovery

Meniscus tears are troublesome conditions that affect up to a million people each year. Tackle this common knee problem with our exercise tips for faster recovery.

One of the most common knee injuries is a meniscus tear. In fact, according to the University of California at San Francisco, roughly one million people in the U.S. injure a meniscus each year, leading to pain, swelling, and a general feeling of weakness in the knee joint.

If you’re concerned a meniscus tear will lead you to the surgery table - don’t be. Gentle meniscus tear exercises can get your knee in shape without the need for an operation. While the injury can be painful and restrict your movements, a meniscus tear can typically be healed with physical therapy.

Learn the basics of how a meniscus can be torn and the exercises to speed up your recovery.

What is a meniscus tear and what causes it

Your knee has two menisci, which are C-shaped strips of cartilage on each side of the joint. The medial meniscus sits at the inside of the knee, while the lateral meniscus stretches along the outside of the joint. Each meniscus acts as a shock absorber when you move as well as providing stability to the knee.

Acute meniscus tears often occur due to a traumatic injury, like during a sporting event or when the knee is twisted beyond its normal range of motion. In those instances, another injury, such as an anterior cruciate ligament (ACL) tear, may be present. Surgical repair may be considered for acute tears.

Other conditions, like osteoarthritis, can wear away the meniscus over time. Known as degenerative tears, they thin the cartilage but typically don’t tear it. Injuries like these can be hard to detect and require the help of an experienced surgeon to diagnose. Surgery may be recommended for degenerative tears only if the cartilage is ruptured.

Four meniscus tear exercises for you to try at home

For less severe meniscus tears, rest and physical therapy are the preferred treatments. Recovery may take between four to six weeks.

Consult with your physical therapist before starting these exercises, which can be done at home. Your surgeon will guide you through the exercises so you can do them safely and without discomfort. These exercises are meant to be gentle and cause less stress to the knee.

Straight leg raise

• Lie on the floor with your left foot flat on the floor and your right leg extended.
• Flex your right foot and tighten the right thigh muscles while keeping your back and pelvis in a neutral position.
• Slowly raise your right leg off the floor to about 45 degrees, then slowly lower back to the floor.
• Perform two sets of 10 repetitions before switching to the left leg.

Clam

• Lie on your side with your knees bent at 45-degree angles. The knees should be on top of each other. You can place your arm under your head.
• Raise the top leg as far as you can while keeping your knee bent and your feet touching. Make sure your hips and pelvis stay in place.
• Lower the top leg to the starting point.
• Do as many reps as instructed by your physical therapist before switching to the other side.

Standing heel raises

• Stand with your feet hip-width apart. Place your hands on a solid immobile piece of furniture for extra support.
• Slowly lift your heels off the floor as far as is comfortable.
• Pause briefly in that position and then lower your heels to the floor.
• Do three sets of between eight to 10 repetitions. Rest for 30 seconds to one minute between sets.

Lying down hamstring curl

• Lie on your stomach with your legs straight. You can place a pillow under your stomach for comfort.
• Lift the foot of the painful leg by bending the knee and bringing your foot toward your buttocks. If you feel pain, try not to bend your knee too far. You can place a rolled-up washcloth under your leg just above your kneecap to make you feel more comfortable.
• Slowly lower your foot back to the floor.
• Repeat eight to 12 times. Switch to your other leg.

Avoid any exercise or motion that requires excessive twisting or pivoting of the knee. If you experience pain during the exercises, talk to your physical therapist. Your surgeon will help you find an alternative that causes less discomfort while helping heal your torn meniscus.

Go to the knee experts

At All Sports Physical Therapy, our expert team of physical therapists has experience in treating all types of knee injuries, including meniscus tears. Physical therapy is always our first line of treatment, and we’ll tailor a therapy plan just for you. Contact us today for a consultation.