The knee -- the largest joint in your body, as well as a weight-bearing joint -- is susceptible to injury. The knee is prone to torn meniscus injuries, the result of a forceful twist or incorrect turning of the knee. You can use physical therapy exercises to help stabilize the muscles surrounding your knee and increase function in your knee following injury.
Quad Sets
Quadriceps settings, or contractions, can help maintain muscle strength in your quadriceps, which help support and stabilize your knee. This exercise is non-weight-bearing, so you can do it in the early stages of your recovery. Sit on the ground, legs extended as fully as possible in front of you. Position your hands behind you on the ground for support. Slowly contract your thigh muscles as you keep your toes pointing toward the ceiling. Hold this position for 10 seconds. Relax and repeat this exercise 10 to 20 times.
Hamstring Holds
The hamstrings are the muscles in the back of your thigh that help stabilize and support your knee. Strengthening your hamstrings helps maintain your strength as well as prevent further injury to your meniscus. Position yourself in a prone position -- lying on your stomach -- legs extended behind you. Slowly bend the knee of your affected leg one foot off the ground and bend it until you reach a 90-degree angle. You'll feel a stretch in the back of your upper leg. Hold this position for a count of 10 seconds. Relax and repeat this exercise 10 to 20 times.
Calf Raises
Calf raises are a weight-bearing exercise that can help strengthen your lower leg, which allows for better support of your knee. Position yourself on an exercise step or the bottom step of a staircase. Slide your heels off the step so that only your toes and the balls of your feet are positioned on the step. Slowly raise up off the balls of your feet so that you're only on your toes.You'll feel a stretch in the back of your lower leg. Hold this position for a few seconds and relax. Complete three sets of 20 repetitions of this exercise.
Squats
Squats can help increase flexibility in your knees and help strengthen your quadriceps muscles. Stand with feet shoulder-width apart, your back straight. While keeping your back straight, slowly bend at the knees -- but don't bend beyond a 90-degree angle. Once you feel a stretch in your quads, hold this position for a few seconds. Slowly raise yourself to the starting position and repeat. Aim to complete three sets of 10 repetitions. You can also complete a squat by positioning your back straight against a wall for added support and balance.
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