The meniscus is a C-shaped wedge of cartilage located in the knee between the tibia and femur. The meniscus functions as a shock absorber and stabilizer which dissipates the stress from running, walking, jumping and similar activities. Meniscus tears are a common injury usually brought on from sports and extreme physical activities. Following surgery, meniscus injuries are typically treated with extensive physical therapy to reestablish the knee's full range of motion.
Extension and Flexing
These exercises focus on recovering knee mobility while strengthening the surrounding muscles and are an important part of rehabilitation. A common exercise is to sit on an elevated surface such as a chair or table high enough so that your feet do not touch the ground. Slowly bend the knee so that your toes are pointing downward to flex the muscle. Next, point your toes upward by straightening your leg to exercise the extension of the knee. Complete the number of repetitions recommended by your physician or physical therapist.
Heel Slides
Heel slides promote quadriceps and hamstring movement, which is important in knee flexibility. Lie on your back on the floor and move one leg so that your foot is firmly on the ground. Slowly slide your heel toward your body as pain allows. This can be made easier by decreasing friction between the floor and your foot. For example, lying on a hardwood surface and using a thick sock will make it easier to slide your foot.
Leg Lifts
Lie down on your back and keep the foot of your uninjured leg flat on the ground. Straighten the injured leg and slowly lift it off the ground. Keep the leg elevated for about five seconds, then slowly lower it back down. It's important to avoid simply dropping your leg, as this could have a detrimental effect and does not provide the proper muscle stimulation. This exercise will also strengthen the hip muscles and quadriceps.
Knee and Hamstring Flexing
This exercise focuses on stretching the hamstring and quadriceps muscles. Lying face down, flex the injured leg upward as far as possible and hold the position for five to 10 seconds. It should become easier to hold the position for a full 10 seconds as repetitions continue. Aim for about 10 reps before ending the set, and depending on the pain level, aim for one to three sets.
Other Considerations
In early rehabilitation you may be unable to fully extend or flex your knee. While minimal pain should be expected, sharper pain is usually an indicator of too much stress to the muscle. Stop the current set if sharp pain is present. It's important to begin physical therapy shortly after surgery to regain full range of motion, and always defer to your physician's recommendations, suggested exercises and repetitions.
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