Twisting your knee with your feet planted on the ground increases your risk of tearing the cartilage covering the end of one of your knee bones. The thick cartilage pads or menisci lie on top if your shin bone, providing cushioning and absorbing shock. If you hear clicking in your knee along with pain and inflammation, you likely have a torn cartilage. Perform therapeutic knee exercises once pain and inflammation have subsided under guidance of your therapist.
Towel Slides
Towel slides with your foot against the wall stretch your quadriceps muscle of the injured knee, helping to improve and regain your knee range of motion. Perform this exercise by first lying flat on your back with your buttocks two feet from the wall. Then, place a towel between the wall and the foot of the injured leg. Next, gently slide your foot down the wall as far as possible without pain, holding the stretch for 20 seconds. Use your uninjured leg to push the injured leg back up the wall, refraining from contracting the quads of your injured leg, according to the book "Therapeutic Exercise for Musculoskeletal Injuries." Do four repetitions of this exercise.
Wall Stretch
This exercise focuses on regaining the flexibility of your hamstring muscle after a torn meniscus. You need a corner wall or doorway to effectively perform this stretch. First, lie flat on your back with your injured leg closest to the corner or edge of a doorway. Your buttocks should be two feet from the base of the wall. Then, place your injured leg on the wall. If you do not feel a stretch at the back of your knee and thigh, move your buttocks closer to the wall. Once you feel a gentle stretch, hold the stretch for 20 seconds. Repeat for three more reps, scooting close to the wall as pain is tolerated.
Lying Leg Raises
Lying leg raises improve the strength of your quadriceps muscle to help your knee recover from an injured cartilage. Complete this exercise by lying on your back with your injured leg straight and your uninjured leg bent. Then, gently contract your quadriceps muscle of the injured knee to keep your leg straight in an isometric contraction. Next, raise your leg by bending at your hip. Hold this exercise for six seconds then repeat for three sets of 10 repetitions.
Hamstring Curls
This exercise strengthens your hamstring muscles. Strap a 2-lb. ankle weight around the ankle of the injured leg. Perform this exercise by standing on both feet, holding a chair or table for support. Then, balance on your uninjured leg. Next, bend your injured knee, raising your foot toward your buttocks. Hold the position for six seconds then repeat for three sets of 10 repetitions.
References
- Ortho Info: Meniscal Tears
- "Examination of Musculoskeletal Injuries"; Sandra Shultz, Ph.D., Peggy Houglum, Ph.D., and David Perrin, Ph.D.; 2005
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum, Ph.D.; 2005
