The meniscus is a rubbery area of tissue sandwiched between the three bones that come together at the knee. Meniscus tears are caused by sharp twisting motions, contact hits in sporting events or from degeneration with age. The most common symptoms of meniscal tears are pain, stiffness, swelling and the sensation that your knee is giving away, according to the American Academy of Orthopaedic Surgeons. Corrective exercises are performed to help strengthen the neighboring muscles that support the knee.
Isometric Leg Lift
An isometric leg lift is performed from a face-up position on the floor. Isometric exercises are performed by holding a muscle contraction. In the case of this exercise, it is the quadriceps muscle on the front of the thigh. Extend your effected leg out straight, bend your other knee and place your foot flat on the floor. While keeping your upper body still, contract your quad and keep your leg straight as you lift it to about the height of your other knee. Hold for a second, lower your leg down until it is right above the floor and repeat for a set of repetitions. Maintain the quad contraction throughout the exercise.
Leg Extension
A leg extension is performed from a seated position in a chair. Extension is the motion that causes you to straighten your leg. While sitting in the chair with your knees bent and feet flat on the floor, extend your affected leg straight out in front of your body by contracting your quad. Hold for a second, slowly lower your leg and repeat. To increase the resistance, wear an ankle weight or fasten a resistance band to your lower leg and the back of the chair. When you extend your leg, do not lock out your knee.
Heel Dig Bridge
A heel dig bridge places the emphasis on the hamstrings. These are the large muscles on the back of the thighs that run down to the knees. To do this exercise, lie on your back with your knees bent, feet on the floor and arms at your sides. Steadily lift your butt in the air until you have a straight line from your knees to your shoulders. After pointing your toes up toward the ceiling, press down with your heels and squeeze your hamstrings forcefully for a full second. Slowly lower your butt back down and repeat.
Abduction
Abduction is a motion in which you move your leg outward. This is often referred to as "hip abduction" and it works the outer thigh above the knee. Begin by lying on your side with your legs stacked and affected side on top. Keeping your leg straight and raise it up until it is about 45 degrees to the floor. After holding for a second, slowly lower it down and repeat for a set of repetitions. To increase the resistance, wear an ankle weight or strap a rubber resistance loop around the bottom of both legs.
Adduction
Adduction is a motion where you move your leg toward the midline of your body. An abduction exercise works the inner part of your thigh muscles right above your knee. Start this exercise off by lying on your side with your affected leg fully extended, and the inside of your other leg propped up on a chair near the inside of your foot. The foot of your affected leg should be under the chair at this point. Steadily raise your leg about 12 inches off the floor, slowly lower it back down and repeat. To increase the resistance, wear an ankle weight.
Member Comments