A meniscus injury is usually a tear that affects one or both of the pieces of cartilage in your knee joint. The cartilage, which both cushions and stabilizes the joint, may be torn straight across in a radial or transverse tear, or it may be torn lengthwise down its curve in what’s known as a bucket-handle tear. Exercises to help strengthen and stretch the knee can aid in rehabilitation and help you avoid future injury. See your health care provider to know if exercise is recommended for your injury.
Causes and Symptoms
Meniscus injury is generally caused by a movement that applies excessive force to your knee joint, which is why it’s a common injury among certain types of athletes and sports players. An improperly landed jump, sudden and forceful turns and pivots, deep squatting and heavy lifting can all cause meniscus injury. The aging process causes knee joint deterioration that can contribute to injury. Symptoms include knee pain or tightness, swelling, locking or giving-way of the knee joint, and an audible popping sound at the time of injury.
Common Therapy
For a relatively stable knee joint that isn’t locking, your health care provider may initially prescribe RICE therapy, or rest, ice, compression and elevation. Rest and ice can reduce pain and swelling and possibly heal smaller tears over time. Compression with an elastic bandage supports and protects the joint, while keeping your leg elevated for the first 24 hours helps drain fluid. Surgery may be needed for unstable, locking knees. Once your joint is stabilized, your health care provider may prescribe physical therapy exercises.
Strengthening Exercises
Rehabilitative knee-strengthening exercises shouldn’t place undue pressure on the joint. The primary goal is to strengthen the muscles that extend, flex and support the knee. You can perform modified hamstring curls by lying on your stomach with your legs fully extended. Bring one heel toward your glutes, keeping the range of motion short if you feel any pain. To exercise your quadriceps, lie on your back with one knee bent and the other leg extended. Activate your quads to lift your straight leg about 12 inches off the floor. Hold it for 5 seconds then lower the leg slowly. Work up to about 10 to 15 repetitions.
Stretching Exercises
Stretching exercises increase the flexibility of muscles and ligaments that surround your knee joint, which helps develop the joint’s range of motion. It’s important to continue performing strength exercises once you incorporate stretches into your routine to avoid developing joint instability. The seated leg extension is a knee stretch for the later stages of rehabilitation. Put a balled up towel on a footstool in front of a chair. Sit in the chair, placing the heel of your injured leg on top of the towel. The towel provides give, allowing you to straighten your leg completely. Stay in this position for 10 to 15 minutes.
Considerations
A meniscus injury that doesn’t require surgery can last anywhere between two weeks and several months. It’s best to fully rehabilitate your knee prior to returning to your normal physical activities, or you risk permanent damage. Other exercises that can facilitate meniscus rehabilitation without adding stress to the joint include swimming and stationary cycling. If you feel pain while practicing any rehabilitative exercise, stop and let your health care provider know.
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