The knee joint is the joining point for the upper leg bone, or femur, and the tibia; sandwiched between the two bone ends are two round disc of cartilage -- the medial, or inner, and lateral, or outer, menisci. Each meniscus has a smooth surface, and acts as a shock absorber. Injuries to the medial meniscus are common, but exercises can relieve the pain as well as strengthen the surrounding muscles and ligaments of the knee joint.
Static Quadriceps Contraction
A static quadriceps contraction is a basic exercise that you can perform as soon as you do not have pain. After a tear, weight-bearing exercises may be too difficult, and this exercise can prevent weakening or degeneration of the quadriceps muscle. Sit with your legs together and flat against the floor, with toes pointed toward the ceiling. Contract the quadriceps muscle -- situated on the front of the thighs -- and hold for 10 seconds, relax and rest for three seconds, and repeat 10 times.
Static Hamstring Hold
A static hamstring hold strengthens the hamstring muscle to help balance the muscles of the upper leg and alleviate pressure on the knee joint. Lie on your stomach and slowly raise the lower part of the injured leg to a 45-degree angle to the upper part of the leg. Hold for a count of 10 and slowly lower back down to the starting point. Repeat 10 to 20 times.
Knee Bend
A knee bend can help to further strengthen knee tendons and ligaments, and can aid in the restoration of normal knee function. Perform up to three sets of 20 repetitions daily, but stop if you experience any pain. Lie flat on your back and slowly bend your knee until your foot is flat on the floor. From the bent position, slowly flatten your leg against floor. As the leg goes from flat to bent, keep the foot on the ground rolling from the back of the foot to the sole and from the sole to the back of the foot on the way back down.
Quad Set
A quad set strengthens the hamstring muscle. Roll a towel up and place under your injured knee. Slowly push the back of your knee into the towel as you attempt to straighten your leg out. Hold the straightened position for three seconds, and slowly release the pressure on the towel. Perform up to three sets a day of 10 to 20 repetitions.
