Tears to the shock-absorbing cartilage of the knees are common injuries in sports, and often occur when athletes are hit in the knee or make a sudden twisting motion, according to the American Academy of Orthopedic Surgeons. Tears to this cartilage, the medial meniscus, can also occur due to a degenerative condition that occurs with age. Surgery is often required to repair a torn meniscus, and this is generally accompanied by rehabilitative exercise.
You should never try to exercise an injured limb without first consulting with your doctor.
Knee Flexion and Extension
This exercise helps you restore the range of motion following surgery, and is performed by sitting on a bench, table or chair with your injured foot off the ground. Use a slow and controlled motion to bend and straighten your leg as far as possible without severe pain. Rehabilitative specialists at SportsInjuryClinic.net recommend that you perform three sets of between 10 and 20 repetitions of this exercise three times daily.
Static Quadriceps Contraction
Sit on a bench or table with your injured leg straight in front of you and a rolled-up towel under your knee. Flex your quadriceps muscles by pressing down on the towel with your knee. You can be sure you're flexing the proper muscles by putting your fingers on the front of your thigh and feeling the muscles tighten. Therapists at PhysioAdvisor.com recommend that you hold each contraction for about five seconds and repeat 10 times, barring any serious pain.
Straight Leg Raise
This exercise also helps strengthen the muscles of your quadriceps and hips, according to doctors at the University of Michigan Health System. Lie down on your back on a table or bench with your non-injured leg bent at a 90 degree angle and the sole of your foot flat on the table. Keep your injured leg straight and tighten the muscles on the front of your thigh by pressing down into the table with the back of your leg. Hold this contraction and lift your leg about a foot off the table while keeping your thigh muscles tight. The Michigan doctors recommend that you hold your leg in the elevated position for about five seconds before using a slow and controlled motion to return to the starting position.
Member Comments