Knee Strengthening Exercises For Torn Meniscus

Although it is generally thought that a meniscus tear is an injury that happens only to athletes, anyone can tear cartilage in the knee joint. The cause of the tear, however, is more likely related to physical trauma in people under age 45, such as a sports injury. People in their 40s and older usually suffer a tear due to degeneration in the meniscus cartilage. The menisci consist of tough cartilage called fibrocartilage in the shape of a disk on both the lateral, or outer, and medial, or inner, parts of the knee.

Phase 1

Recovery from a torn meniscus happens in three stages. Your doctor will tell you when each stage begins and ends, depending on the severity of the injury and how fast you heal. An example of a Phase 1 strengthening exercise for both medial and lateral tears is straight leg raises. To do straight leg raises, sit with your legs straight in front of you. Lift the injured leg toward the ceiling without bending the knee and hold for five to 10 seconds.

Phase 2

During the second phase of rehabilitation, you may perform more difficult knee-strengthening exercises. An example of a Phase 2 exercise for both a medial or lateral tear is the squat. Squats are particularly effective exercises because they make your knee stronger in a functional manner, or a movement you do often in normal activities. Squatting is simply bending your knees, which is what you do to sit down, pick up a heavy object or for a variety of other movements. To perform a squat for rehabilitation, start with your feet shoulder-width apart and your hands on your hips. Keep your back straight and your heels on the floor, then bend your knees no farther than past your toes. Begin with small squats and work up to deeper ones.

Phase 3

In the final phase of rehabilitation, some gentle aerobic exercise to strengthen the knee is appropriate. Swimming or stationary cycling are two types of physical activities that improve knee strength. You may be able to do 20 minutes daily of one of these exercises in Phase 2 if your doctor allows. In Phase 3, you can exercise longer, but build up gradually and follow the guidelines your doctor lays out for you.

Balancing

Balancing exercises are also part of rehabilitating a torn meniscus. Balance exercises improve proprioception, which is your ability to know where your limbs are without looking at them. Balance exercises generally require standing on one leg, which strengthens the injured knee because it has to support all your body weight. The most basic balance exercise is standing on one leg. Simply shift all your weight onto your injured leg and slowly lift your other foot off the floor. Only stand for as long as you can maintain balance without pain.