Torn knee cartilage can become a serious problem. While torn cartilage that's associated with a serious knee injury may require surgery, not all torn cartilage requires a surgeon's intervention. In many cases, exercises can strengthen the muscles and tendons near the knee and mitigate the damage done by injury or the aging process.
Knee Flexion
Strengthening your knee is advised after tearing your cartilage. One of the best exercises to increase strength in the knee and relieve the burden on your cartilage is knee flexion. Sit upright on a chair and place your right leg over your left. Push down on your right leg slowly so your left leg is underneath the chair. Hold this for six seconds. Go back to the starting position and repeat the exercise 10 times. Do the same exercise with your left leg over your right.
Knee Extension
Sit up straight in a chair. Slowly raise your right leg and hold this position for six seconds. Relax and lower your leg back to the floor. Do this 10 times, and then do the same exercise with your left leg.
Heel Slide
Lie on the floor with your legs straight. Bend your right knee so you can place your right foot on the floor. Slowly slide your right foot out until you are back at the starting position. Do this 10 times. Then bend your left knee so you can place your left foot on the floor. Slowly slide your left foot out until you are back at the starting position.
Straight Leg Raise With Internal and External Rotation
This exercise will help you regain flexibility in your knee and surrounding cartilage. Lie on your back and bend your right knee so your right foot is on the floor. Hold your left foot up so it is at a 10 o'clock position. That leg should be about 12 inches off the floor. Hold your left knee straight for about three seconds then move it to the 2 o'clock position. Do this 10 times. Then do the same exercise with your opposite foot.
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