Meniscal tears in the knee are common injuries, especially when engaging in sports. Tears can also occur in older adults when the cartilage degenerates and weakens. Surgery is sometimes required to repair these tears, making rehabilitation exercises a necessary post-surgical activity. Consult a professional about a rehabilitation program that's best for your particular needs.
Static Quadriceps Contractions
The static quadriceps contractions exercise prevents degeneration in the muscles in the front areas of the thighs. This exercise is appropriate when putting weight on your injured leg is painful. To perform this exercise, sit on the floor and place a foam roller under your knees. Bend your right knee and put your foot on the floor in front of the foam roller. Extend your left leg straight and flex your foot so your toes point upwards. Place your hands on the floor behind you and lean back slightly with a straight spine. Then, tighten the quads of your left leg and hold them tight for 10 seconds. Relax for a few seconds and then repeat. Do the number of repetitions recommended by your doctor.
Side Step-ups
Side step-ups is a simple rehabilitation exercise that strengthens the side of your knees. You will need a box, raised platform or aerobic step to do this exercise. You can use the bottom stair of a staircase instead. To do this exercise, stand to the side of a box with your injured leg closest to the box. Relax your arms at your sides. Then, step sideways onto the box with your injured leg. Step up with your other leg until both feet are together on the box. Step back down and repeat for as many times as prescribed.
Wobble Board Exercises
Using a wobble board increases propioception. An injury decreases your body's ability to tell where it is in space. Proprioceptive exercises improve balance and reduce the likelihood that you will injure yourself further. To perform wobble board exercises, stand on the wobble board with both feet an equal distance from the center and your toes pointing forward. Place your hands on your hips. Stay on the wobble board as long as you can. When you are comfortable standing on the wobble board with two legs, place the foot of the leg with the meniscal tear on the center of the board and stand on one leg as long as you can with your hands on your hips. Once you easily stand on your injured leg, increase the challenge of the exercise by standing on one leg on a wobble board facing a wall and throwing a ball against the wall and catching it.
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