Medial Meniscus Tear Exercises

A tear in the medial meniscus occurs when an individual causes damage to the cartilage in the knee. This injury is often accompanied by pain, swelling, and a loss of mobility, and often requires surgery. While you will probably have to take a break from the activity or sport that caused the injury, you can perform some exercises that will help strengthen the knee and thigh muscles while you recover.

Isometric & Body Weight Exercises

• Many doctors believe that individuals, even those recovering from surgery, should attempt to strengthen the muscles around the knee as soon as possible, as stronger thigh and calf muscles will absorb weight and thus protect the knee. Below you will find some exercises that you can perform at home without using any weight. Always consult your doctor before you begin any rehabilitation treatment.

  A number of isometric (static) exercises can help prevent muscle atrophy and a loss of strength after a tear in the medial meniscus. Perform all of the following 10 or 20 times, resting for 3 seconds in between each motion.

  To perform a static quadriceps contraction, lie on your back, and with your toes pointed toward the ceiling, simply contract the quads and hold for 10 seconds. Rest for 3 seconds and then repeat the contraction followed by rest 10 to 20 times. Straight leg raises offer a more difficult exercise that uses the weight of the leg. Lying on your back with your toes pointed toward the ceiling, keep your leg straight and lift it in the air to a 60 degree angle. Hold for 10 seconds, and then slowly lower your leg to the floor. Rest, then repeat.

  To perform a static hamstring hold, lie on your stomach, and raise your foot up to a 45 degree angle, then hold for ten seconds. To perform a static hamstring contraction, lie down on your stomach, raise your knee to a 45 degree angle, and then as a partner holds your foot, contract your hamstring with a moderate degree of force as your partner attempts to keep your foot in place. Hold this contraction for 10 seconds, rest, then repeat.

Using Weighted Resistance

• As the pain alleviates and you progress through your recovery, you can try using weighted exercises to restore greater strength, flexibility, and mobility to your knee. After warming up with little or no resistance, try to perform the following exercises in a smooth, controlled fashion for 3 sets of 10 to 12 repetitions.

  Squats will help improve the strength of all the leg muscles, the hip flexors, and the lower back. With a bar placed across your shoulders (you can also perform these holding a dumb-bell in each hand), lower your butt as if you're sitting down into a chair. After dipping slightly below a point where your thighs are parallel to the floor, push off the ground with your heels until you re-straighten your legs.

  The leg extension machines offered by most gyms will specifically work the quadriceps muscles of the thigh. Sitting straight up and with the pad against the front of your ankles, straighten and lower legs. To increase the difficulty or focus specifically on the injured leg, try using one leg at a time.

  The leg curl machines offered by most gyms will specifically work the hamstrings and gluteus (butt) muscles. Lying on your stomach and with the pad snug against your ankles, use the hamstring muscles to curl your heels up to your buttocks.

  You can also perform calf raises, either with or without weight. To use just your body weight, stand with just your toes on the edge of a step. Lower your heels until your foot will no longer bend, and then press up through your toes, focusing on working the calf muscle. You can complete the same exercise on a machine, using resistance.