The medial meniscus is a disk of tissue on the inside of the knee. The medial meniscus works with the lateral meniscus on the outside of the knee as a shock absorber. Sometimes a tear can occur on the medial meniscus and depending upon the severity of the injury, rehabilitation exercises may be necessary as part of the healing process.
Assisted Heel Slides
Assisted heel slides are a mobility exercise for the knee. When you tear your medial meniscus, moving your knee may cause pain. Therefore, you will try not to move it often. Surgery may compound this inhibition to movement. With time, the muscles in your knee may become shorter and the distribution of synovial fluid in your knee joint gets reduced. Mobility exercises such as the assisted heel slides get the joint mobile again, decrease swelling and pump synovial fluid through the knee. To perform an assisted heel slide, lie on your back with a resistance band wrapped around the ankle and heel of your injured leg. Hold the ends of the band in your hands with your arms straight at your sides. Both legs are straight. Then, slide the injured leg's heel toward your buttocks as you bend your knee. You can use the band to assist in pulling the leg toward you by bending your elbows and bringing your hands toward your shoulders. Straighten your leg again to complete an assisted heel slide.
Leg Extension Using Towel Roll
The leg extension using towel roll exercise stretches your hamstrings. Stretching is an important part of your rehabilitation program because stretching elongates soft tissue structures around the knee joint to increase range of motion. To do this exercise, you will need a chair, stool and towel. A foam roller will work even better than a towel because it will maintain its shape better under pressure. If you use a towel, roll it up and tie it so that it does not unroll. To perform this exercise, sit in a chair and place the rolled up towel on the stool. Move the stool in front of you and line it up with the hip of the injured leg. Place the back of the ankle on the towel with your leg straight. Allow gravity to pull your knee as straight as possible over 10 to 15 minutes.
Heel Dig Bridging
Heel dig bridging is a strengthening exercise for the hamstrings. Keeping your legs strong is important for leg function and is part of the healing process. To perform heel dig bridging, lie on your back with your upper body relaxed on the floor. Place your palms on your abdomen. Bend your knee and lift your toes toward the ceiling. Press into the floor with your heels and raise your hips until your legs from heels to hips form a straight line. Hold for six seconds and relax.
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