The meniscus is a small, crescent-shaped piece of cartilage in each knee. Humans have the medial and the lateral meniscus, which act as a cushion between the leg bones -- the tibia and the femur. When this cartilage is injured, pain and instability in the knee are common symptoms. Minor injuries to the meniscus may heal on their own, while more severe tears require surgery. Check with your health care professional to make sure these exercises are safe for you.
Heel Slide
The heel slide is a range-of-motion exercise. Sit on a table, floor or bed with your legs straight out in front of you. Slide the heel of your injured leg slowly toward your buttocks. Pull your knee toward your chest as you slide your heel in. Use a towel around the front of your shin if required., to pull that foot toward your body. Slowly return your leg to the starting position. Do three sets of 10 repetitions.
Passive Knee Extension
Particularly good for people who cannot fully extend their knee, this exercise helps increase range of motion. Lie on your bed or the floor on your back, and put a rolled up towel underneath the calf of your affected leg. Your heel should be about 6 inches off the floor. Relax all the muscles in your leg, and let gravity slowly straighten your leg out until your knee is fully flexed. This may be uncomfortable, but try to hold this position for 60 seconds. Repeat three times. Do this three to four times a day. You can also do this exercise while sitting on a chair, if you have another chair or stool to prop your leg on while you do the exercise.
Straight Leg Raise
This exercise helps strengthen your thigh muscles, which may become weakened after a meniscus injury. Lie on your back on your bed or the floor with your legs straight out in front. Bend the knee of your good leg and put that foot flat on the floor. Keep your injured leg straight, and tighten your upper leg muscles. Lift the heel of your affected leg 6 to 8 inches off the floor as you keep your thigh muscles engaged. Slowly lower your heel back to the floor to complete one repetition. Do three sets of 10 repetitions.
Exercise Ball Wall Squat
This move works the hamstrings and quadriceps of both legs. These muscles often become neglected when there is a knee injury. Stand with your back to the wall. Put a Swiss ball between your upper back and the wall. Place your feet about 3 feet out from the wall.
Keep your back pressed into the ball, and slowly squat until your knees are almost bent to 90 degrees. If you can go down to 90 degrees, do so, but go only as far as you are able without allowing your knees to go past your toes. Pause at the bottom of the movement, then slowly return to the starting position. Do 10 repetitions. Once this becomes easy, slowly increase the reps until you can do three sets of 10 repetitions.
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