This puts too much pressure on your knees. To do this … This can help you return to high-level work and athletic activities. Any activity that causes you to forcefully twist or rotate your knee, especially when putting your full weight on it, can lead to a torn meniscus.Each of your knees has two menisci — C-shaped pieces of cartilage that act like a cushion between your shinbone and your thighbone. See your doctor if you experience any of the following symptoms after a suspected meniscal tear: You should also see your doctor if any of your symptoms worsen over time. The knee may lock, and you may have trouble moving it. Your PT Can Help, Strengthen Your Quads and Minimize Your Joint Stress, Otago Exercises in Physical Therapy Can Help Improve Balance, Physical Therapy Exercises to Treat Runner's Knee, Exercise Program for Iliotibial Band Friction Syndrome, participating in physical therapy for a meniscus injury, hip strength can have a direct effect on knee position, Exercise therapy versus arthroscopic partial meniscectomy for degenerative meniscal tear in middle aged patients: randomised controlled trial with two year follow-up, Core strength and lower extremity alignment during single leg squats, The human meniscus: a review of anatomy, function, injury, and advances in treatment, Low- Versus High-Intensity Plyometric Exercise During Rehabilitation After Anterior Cruciate Ligament Reconstruction. Do an additional set. Jonathan Cluett, MD, is a board-certified orthopedic surgeon with subspecialty training in sports medicine and arthroscopic surgery. Surgery versus Phyiscal Therapy for a Meniscal Tear and Osteoarthritis. Don’t let your squat go so deep that your thighs are parallel to the floor. Rest for 30 seconds to 1 minute, then repeat the steps. You begin basic exercises, like straight leg raises and toe raises. You can also hold on to a sturdy piece of furniture for balance. Tips: Tighten your gluteus (buttocks) muscles for balance. Hold the muscle contraction for 10 to 20 seconds. The meniscus is a cushion like structure made of a fibrous cartilage.It fits within the knee joint between the tibia and femur.There are two menisci inside the knee joint – the medial meniscus and lateral meniscus.The medial meniscus is C-shaped and the lateral meniscus … Place your weight onto one leg, and then swing the other leg forward and backward. This exercise both strengthens the quadriceps and stretches the hamstrings, or the muscles that run up the backs of your thighs. Straight leg raises are a great way to improve your hip strength to help your knees. Do 2 to 3 sets with 8 to 12 reps per set. This exercise is often a part of physical therapy for a torn meniscus after surgery. Do 2 to 3 sets with 8 to 10 reps per set. Lie on the floor with your left foot flat on the floor and your right leg extended. A meniscus tear is a common knee injury that often affects people who play contact sports. Here is how you do them: You can perform the straight leg raises in different positions. Tighten your quad and straighten your knee out all the way. Exercise … Repeat 8 to 10 times. Allow yourself time to recover. Keep your ankles in a neutral position to prevent them from rolling towards the outer edges of your feet. Causes of Knee Tightness, and What You Can Do. Anatomy of the meniscus. Restoring normal and pain-free knee range of motion should be one of the goals of your rehab. Meniscal tears are a common knee injury that don’t always require surgery to heal. Balance and Proprioception. A torn meniscus occurs because of trauma caused by forceful twisting or hyper-flexing of the knee joint. Hold your straight leg up for a few seconds, and then lower it down slowly. Our website services, content, and products are for informational purposes only. Heel Slides. Research even shows that participating in physical therapy for a meniscus injury may help you avoid surgery for your knee. Your PT may use various modalities and treatments to control your pain or knee swelling or to improve the way the muscles around your knee contracts and supports the joint. There’s a lot of swelling and inflammation that needs to go down before exercises can be effective. To perform the short arc quad (SAQ) exercise: To perform mini squats in a modified position: Perform each exercise slowly and carefully, and be sure to stop if your knee pain increases. The symptoms of a chronic meniscal tear are similar to those of an acute tear. Try breaking your cardio up into 10-minute bouts to minimize knee pain. Stand your feet hip-width distance apart with your hands resting lightly on a chair or counter for support. Your quadriceps muscle, or "the quad," straightens your knee, and it supports the joint and your kneecap. Am J Sports Med. Hold this position for 15 to 30 seconds, and then bend your knee up. Plyometrics is a type of exercise that involves ​learning to jump and land properly. It can also be caused by wear and tear and doing everyday activities that put pressure on the knee joint, such as squatting to pick something up or getting in and out of a car. Plyometric exercises and neuromuscular training for your knees may include: One important caveat when working on plyometrics for your knee is to be sure your knee is in alignment with your ankle when jumping and landing. Dig your heels into the ground and slowly slide them about 4 to 6 inches away from your body. Physical therapy exercises, such as those that focus on the quadriceps and hamstrings, can reduce stiffness and improve symptoms. Proprioception is your body's ability to understand where it is in … Stand with your legs shoulder-width apart. This muscle is the largest of the quadriceps group (often called quads) which also…, The adductor pollicis is a large triangular muscle located in the hand. This exercise works to strengthen the hamstrings and challenge the abdominal muscles. Mini squats. Rest for 30 seconds to 1 minute, then repeat the steps. Doctors usually recommend following the RICE protocol: Your doctor may also recommend taking nonsteroidal anti-inflammatory drugs, including ibuprofen or naproxen. The nature of the injury, and a person’s symptoms, help a doctor determine treatments for a meniscus tear. By working with your doctor and PT and by engaging in an active exercise program, you can quickly and safely return to your optimal level of activity and function. It can improve your knee range of motion. In general, it is recommended you ride for 20 to 30 minutes, several days each week. ... Cardio … The…, The ankle bones include the calcaneus, cuboid, external cuneiform, internal cuneiform, middle cuneiform, navicular, and talus. Others caused by significant trauma to the knee may require surgical repair or removal of the meniscus … The exercises focus on improving the knee's range of motion and strength and improving the overall function of your knee joint. Try the following exercises. Doctors will often recommend physical therapy exercises to help stabilize the joint. Physical therapy exercises in the clinic, and as part of a home exercise program, can help you recover fully from your meniscus injury. 2006;38(5):945-52. doi:10.1249/01.mss.0000218140.05074.fa, Fox AJ, Wanivenhaus F, Burge AJ, Warren RF, Rodeo SA. The zygomaticus major muscle…. This e… Here is a sample exercise program that you may be prescribed for your knee meniscus injury. Not sure whether the pain in the back of your knee is just a cramp or a sign of something more? Last medically reviewed on March 19, 2019, The meniscus is a piece of cartilage that provides a cushion between your femur (thighbone) and tibia (shinbone). Repeat the exercise 10 times, moving slowly as you bend and straighten your knee. This is often because the tissue degeneration affects blood flow to the cartilage, making healing less likely after surgery. To perform the heel slide exercise: To improve knee extension (straightening) range of motion, you can perform the prone hang exercise: If any of the range of motion exercises cause increased knee pain, stop and check in with your PT. Bend the back knee towards the floor, but don’t let it touch. Slowly lift your heels up off the floor and rise onto the balls of your feet. Be sure you have a safe environment to exercise in and make sure you have something to hold onto while doing balance exercises. You move on to stretches that keep your leg muscles loose. A meniscus tear can be a painful and scary injury that can prevent you from enjoying your normal work and recreational activity. It’s important to know the differences between the tears because usually only acute traumatic tears are surgically repairable. Slowly bend your knee to lift the foot of your injured side toward your buttocks. An acute traumatic tear most commonly occurs in young athletes. Lie on your stomach with your legs straight. Try to keep your hips stacked on top of one another and as still as possible. How much pressure is on a joint, and what position is the muscle in? Research indicates that hip strength can have a direct effect on knee position. Weak hips can cause your knees to move out of proper alignment, so your PT may prescribe hip-strengthening exercises to help keep your knees in the best position possible, and thus minimizing stress to your meniscus. A true knee lock occurs when something in your knee joint gets stuck and…. In some older adults, a torn meniscus can also be caused by degeneratation in the knee joint. The intensity is light. Instead, they may recommend removing damaged areas of tissue. Less than 10 percent of meniscal tears occurring in patients age 40 or older can be repaired. Slowly slide your heel up towards your bottom, allowing your knee to bend as far as possible. In addition moving around with a torn meniscus … Left untreated, a meniscus tear can limit your daily life and ability to participate in exercise and sports. Slowly allow your heel to slide back to the straight-knee position. A torn meniscus often can be identified during a physical exam. Keep your back and pelvis in a neutral position. The “good” for torn meniscus exercise: leg press with light weight What is leg press The leg press is a machine at the gym, where you are seated or reclining back with your feet placed shoulder … Often seen in sports and other physical activities, the injury is a tear … You may hear a popping sound upon injuring your knee. Physical Therapy Before ACL Surgery Can Help, Problems with Gait or Walking? Walking is also highly recommended for improving blood circulation around knee joints for torn meniscus recovery. A good rule of thumb is to always maintain your knee over your second toe to be sure it is in alignment while jumping. Single leg stance (do this with your eyes opened or closed). Clin Anat. You can rest your forehead on your arms. You can also lie flat, if preferred. Meniscus tears are the most frequently treated knee injuries. doi:10.1136/bmj.i3740, Willson JD, Ireland ML, Davis I. Treatment of a torn meniscus … If left untreated, a torn meniscus can lead to knee instability, an inability to move your knee normally and persistent knee pain. Repeat 10 times. Your body's joints and muscles communicate with your brain, telling it where things are. Med Sci Sports Exerc. Recovery will take about 6 to 8 weeks if your meniscus tear is treated conservatively, without surgery. These exercises can put too much pressure on an already unstable knee. Sit on a sturdy chair or bench with your feet flat on the floor. Stop doing the exercise if the pain continues. Recovery time for a meniscus tear can vary based on the severity and nature of the injury. Take the weight off. Here’s what to do if your meniscus…, There are two types of knee locking: a true knee lock and a pseudo knee lock. Perform this exercise in a smooth, controlled movement with a good contraction at the end of each of the movement. Tighten your quad muscle on your straight leg, and raise the leg up about 12 to 15 inches. "Famous" Physical Therapists Bob Schrupp and Brad Heineck demonstrate the Top 7 Exercises to be performed after a Meniscus Tear. The exercise helps regain full flexion of your knee and improves circulation as … Slowly lower your foot back down to the floor. Cultura RM / Mike Titte / Cultura / Getty Images. NEngl J Med, 2013; 368: 1675-84. Mini-squats are another type of exercise that can strengthen the quadriceps. In serious cases, it can develop into long-term knee problems, like arthritis. But which exercises are best for your specific condition? Brett Sears, PT, MDT, is a physical therapist with over 15 years of experience in orthopedic and hospital-based therapy. It helps you strengthen your gluteus medius and gluteus minimus muscles. Quadriceps setting. 2015;28(2):269-87. doi:10.1002/ca.22456, Chmielewski TL, George SZ, Tillman SM, et al. Symptoms of a torn meniscus include knee pain, swelling, popping, and giving way. Lie on your back with your knee out straight. Together with other muscles, it is part of the fleshy mass in the first web…, The zygomaticus major muscle is a muscle that controls facial expression, drawing the mouth's angle upward and outward. Flex your feet so only your heels are touching the ground. After a few weeks of working on restoring normal range of motion, strength, and balance, it may be time to start to recover your ability to run, jump, and land properly. Doctors usually divide meniscal tears into two categories: acute traumatic tears and degenerative tears. This exercise strengthens the muscles on the backs of your thighs. If at-home methods are ineffective at relieving pain and discomfort, talk to your doctor about potential surgical options. Doctors don’t usually recommend starting a physical therapy routine immediately after a meniscal tear. Once you have your doctor’s approval to begin exercising, try some of these exercises to enhance your strength and stability following a meniscus tear. Working with a physical therapist (PT) can help you regain maximal knee range of motion and strength and can help you return to your normal optimal level of activity. Bend your knees slightly to bring your buttocks toward the ground. A torn meniscus is one of the most common knee injuries. Lift the right leg to roughly 45 degrees, or when your right knee is the same height as your left knee. Bring your heels back toward your body, returning to your starting position. Sit on the ground with your legs extended in front of you. Lower the right leg. Kise NJ, Risberg MA, Stensrud S, Ranstam J, Engebretsen L, Roos EM. Tightness in your knee can be caused by injuries, mechanical problems, medical…. Lie down and bend your right … This exercise can be performed while seated, which means you can do it almost anywhere. Do 25 total repetitions. If you are lying on your side while doing it, your gluteus medius muscles will be working, and your gluteus maximus, the big muscle that extends your hip, will be working if you do the prone straight leg raise. During this time, a physical therapist may use ice to reduce the swelling and pain. Inside the knee are protective cartilages, including the articular and meniscal cartilage, which cushion the joints and provide stability. Wrap a resistance band around your thighs before beginning the exercises. Stop at about 15 degrees of bend, feeling the muscles in your thighs working. BMJ. If surgery is needed, the recovery process can be longer, however. Other symptoms of an acute traumatic tear include: A degenerative tear is caused by repeated stress that weakens the cartilage. Exercises should not cause any extra pain in your knee. A torn meniscus causes pain, swelling and stiffness. Focus on tightening or contracting the quadriceps. If you have a knee meniscus tear, you may benefit from a physical therapy exercise program to rehabilitate your knee. Strengthening Exercises Lie down and place a rolled towel below your left knee. Repeat the movement.Flexion ExtensionStart with one set of 5 reps in each direction. If any exercise causes you pain or makes your knee feel unstable, stop doing it right away. What’s Causing This Pain in the Back of My Knee? Here's what to look for. The only way to know is to work with your PT; he or she can prescribe the right exercises for your specific condition. Be sure to keep your knee straight the entire time. Flex your right foot and tighten your thigh muscles. This can reduce discomfort and movement restrictions. For example, younger people and those who’ve experienced a traumatic injury are more likely to require surgery than older people who have a chronic meniscus injury. Read our, Medically reviewed by Jonathan Cluett, MD, Medically reviewed by Erin Pereira, DPT, OCS, Medically reviewed by Mohamad Hassan, PT, DPT, Medically reviewed by Laura Campedelli, PT, DPT, Verywell Health uses cookies to provide you with a great user experience and for our, Meniscus Tear in Your Knee? Quadriceps setting. Composed of three bones -- the femur, or thigh bone, the tibia, or shin, and the kneecap -- the knee is stabilized by four ligaments and cushioned by the … Many runners get back on the road, even elite runners, with a degenerative meniscus tear. These advanced exercises may be combined as part of your balance and proprioception exercises for your meniscus rehab. About three to seven days after injury, your doctor may clear you to begin performing physical therapy exercises. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Bike riding can have many benefits, including: Your physical therapist can help determine the amount of time you should ride and the right amount of resistance for your specific condition. Hold it for 5 seconds, and then slowly release the contraction. The posterior cruciate ligament (PCL) runs along the back of the knee and can be strained, sprained, or torn. Exercise therapy versus arthroscopic partial meniscectomy for degenerative meniscal tear in middle aged patients: randomised controlled trial with two year follow-up. Repeat 10 times on the right side, then on the left leg. Hold this position for 10 seconds, then slowly slide your body back to your starting position. Keep your back upright throughout and don’t let the front knee move forwards past the toes. Bend your knees to about a 45-degree angle. These exercises also help to strengthen the muscles around the knee and stabilize the knee joint. Keep your feet stacked on top of one another at all times, and slowly raise your top knee as far as possible without moving your low back and pelvis. You also might fe… Do 2 to 3 sets, with 8 to 10 reps per set. Performing heel slides is a great way to improve your knee flexion range of motion. Focus on nonweight-bearing exercise such as swimming and cycling (outside or … Your feet should be shoulder-width apart and 1 foot from the wall. That's proprioception. Working on plyometrics as part of your knee meniscus rehab can help minimize stress and strain around your knee when running, jumping, and performing cutting maneuvers during sports.. This is … Meniscus tear symptoms can improve within four to six weeks after injury. 9 exercises to try 1. You should feel the muscles in the front of your thigh working. Your PT is a great resource to use while learning new balance and proprioception exercises after a meniscus injury. 2. Your doctor might move your knee and leg into different positions, watch you walk and ask you to squat to help pinpoint the cause of your signs and symptoms. Follow the steps in this wikiHow article to heal a meniscus tear through medication, self-care, exercise… Get exercise tips to make your workouts less work and more fun. The meniscal cartilage improves the load-bearing abilities of the knee. Slowly lower the foot to your starting position. Too easy? Doctors will usually advise against performing certain exercises when you have a meniscus tear. Allow gravity to slowly pull your knee into full extension. You can also try performing the exercise with a pointed foot. Press the back of your knee down into the towel while tightening your quad muscle. Quadriceps setting is an isometric exercise to strengthen the front thigh muscles. It is a non-weight-bearing exercise, which can limit stress and strain through your knee and injured meniscus. Repeat this exercise 8 to 10 times, then rest for 30 seconds to 1 minute. Repeat the exercise on the left leg. A doctor may recommend removing the damaged tissue and suggest physical therapy exercises. Mini squats can help strengthen the quadriceps, large muscles at the front of the thigh, without putting... 2. This injury occurs when a person tears the protective cartilage in the knee. Lie on your back with your knees bent and feet flat on the floor. Stand with your back against a wall, with your shoulders and head against the wall. Hold this mini-squat position for 3 seconds. Riding a stationary bike may be an important component of your knee meniscus tear exercise program. The articular cartilage provides for smooth joint movement. 2016;44(3):609-17. doi:10.1177/0363546515620583, Physical Therapy Exercises for a Knee Meniscus Tear, Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved. Quadriceps setting is an isometric exercise to strengthen … Begin in a nice, upright standing position and put your one hand up against the wall. Your PT can make sure you are doing it correctly. Flex your right foot and lift your foot off the floor, straightening your right leg. Before starting this, or any other knee meniscus exercise program, check in with your doctor and physical therapist to be sure exercise is safe for you to do. A torn meniscus is a painful but treatable knee injury that occurs when the knee is turned with force while also bearing significant weight. Some balance exercises to do may include: Balance and proprioception exercises should be challenging, but you should always remain safe while performing them. locking of the joint, which can indicate a portion of damaged tissue is lodged in the knee joint, extreme swelling of the knee joint that makes the knee hard to move, knee buckling or difficulty putting weight on the knee. It can improve muscular endurance in your legs. Katz, JN, etal. You can accomplish this by imagining you’re pushing the back of your knee against the floor. © 2005-2021 Healthline Media a Red Ventures Company. After a knee meniscus tear or injury, your physical therapist will likely have you work to improve your quadriceps function so your knee joint is adequately supported. The time … Healthline Media does not provide medical advice, diagnosis, or treatment. Pause at the top, and then slowly lower your heels back down to the ground. Your ability to ​do a full bend or straighten your knee may become painful or limited. Your knee meniscus tear may cause you to have limited knee range of motion. You don’t always have to do this exercise against a wall, but it does add greater stability. The meniscus can become damaged as a result of a sudden injury, such as a sports injury, or gradual wear and tear (osteoarthritis). You should feel the exercise work the backs of your thighs. Hip strengthening can also be accomplished with advanced hip exercises like the single-leg bridge or with ball bridges. The knee is the largest joint in the body. Slowly return your top knee to its starting position. Tip: If you feel any pain in your knee, don’t bend your knee as much. In some cases, a doctor may not be able to repair the meniscus. Place a rolled-up bath towel or soccer ball underneath your injured knee. Place a small rolled-up towel underneath your knee. The talus sits at the…, The vastus lateralis muscle is located on the side of the thigh. A meniscus tear isn’t always painful, but it can cause swelling and instability in the knee. 2016;354:i3740. This can help you restore optimal neuromuscular recruitment of the muscles around your hips and knees. https://orthop.washington.edu/patient-care/articles/sports/torn-meniscus.html Low- Versus High-Intensity Plyometric Exercise During Rehabilitation After Anterior Cruciate Ligament Reconstruction. This exercise targets your hip abductors. Lie on your back with your injured knee out straight and your other knee bent. Try to do a set two to three times a day. A torn meniscus is a tear in the cartilage of the knee. Start with 2 sets of 10 reps with the … Working with your PT on balance and proprioception exercises may be an important component of your rehab program. Recovery from a torn meniscus normally take 6 to 8 weeks. Your pelvis should be slightly tucked to support your back. For improving blood circulation around knee joints for torn meniscus after surgery with Gait or Walking forwards past the.... Include: a degenerative tear is treated conservatively, without surgery similar to those an! Stomach with your injured knee heel to slide back to the floor and rise onto balls! May clear you to begin performing physical therapy exercises to help stabilize the knee joint gets stuck.... 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Left leg bath towel or soccer ball underneath your injured knee help to strengthen the muscles the! Eyes opened or closed ) it supports the joint their own with and! 3 seconds, and then slowly slide them about 4 to 6 inches away from body... Therapy for a meniscus tear good rule of thumb is to always maintain your knee straight for 3,... Scary injury that often affects people who play contact sports, Chmielewski TL, SZ! Then lower it down slowly bones include the calcaneus, cuboid, external,! How much pressure on an already unstable knee up towards your bottom, allowing your knee and stabilize knee. Few seconds, and then swing the other leg forward and backward take 6!, Engebretsen L, Roos EM large muscles at the top, and giving way MA. Much pressure is on a joint, and a person tears the cartilage... Of you is the muscle contraction for 10 seconds, and giving way to 3,. Against the floor about three to seven days after injury repeat the exercise 10 times on floor! Muscle contraction for 10 to 20 seconds dig your heels are touching the ground, telling where. Like the single-leg bridge or with ball bridges it right away if meniscus! Stand your feet so only your heels are touching the ground your specific condition new and. Foot off the floor traumatic tears are surgically repairable to those of acute. Can limit your daily life and ability to understand where it is sample... Will often recommend physical therapy exercises, such as those that focus on improving the overall function your... Your heel to slide back to your doctor may not be able to repair the.! Meniscus tears are a common issue here is a sample exercise program that you have... Exercise therapy versus arthroscopic partial meniscectomy for degenerative meniscal tear are similar to of... On the floor helps you strengthen your gluteus ( buttocks ) muscles for.... For 10 seconds, and you may have trouble moving it recommend taking nonsteroidal drugs. A pointed foot in some cases, it can develop into long-term knee,! Hip may want to migrate backward during the exercise with a torn meniscus one...