Knee Exercises for a Meniscus Tear

The meniscus is a flexible crescent of fibrocartilage that cushions the knee. A tear of the meniscus is a common injury which generally occurs when the knee is twisted or oddly turned while the leg is bent. Alternatively, the meniscus can become torn through wear and tear, a degenerative situation more common among older people. Meniscus tears can lead to pain and inflammation of the knee, symptoms that tend to increase when the knee is put to use. By exercising the muscles surrounding the knee, you increase the overall strength of the joint, decreasing the odds of a repeat offense.

Straight Leg Raises

• Gentle enough to be used as part of a post-operative recovery program, this simple exercise can be used to strengthen the muscles of the hips, thighs and knees. Begin by lying on your back, flat on the floor. Bring your uninjured knee toward your torso, bending it 90 degrees and pressing the foot against the floor. Extend your injured leg fully. Then lift the extended leg off the floor, raising it approximately 6 inches. Hold the leg in mid-air for eight seconds and then slowly return it to the original position. Repeat at least 10 times, increasing the number of repetitions as your performance improves.

Lying Hamstring Curls

• The hamstring is a tendon that is used by both the hip joint and the knee joint, helping the leg to flex and bend when walking or running. In this manner, the hamstring plays a critical role in most daily activities and is therefore very important to concentrate on when working to condition the knee. To perform lying hamstring curls, begin by kneeling on a flat surface. Position a dumbbell between your feet. Choose a weight that is between 1 and 10 lbs., depending on your level of fitness. Once the weight is in position, move your upper body forward until you are lying flat on your stomach. Using your feet to hold the weight, bend your knees and move your feet toward your back. Return your legs to their original position. Repeat at least 12 times.

Standing Heel Lifts

• This exercise focuses on the muscles of the lower leg. It improves the condition of the knee and helps to give definition to the calves by working the main muscle at the back of the calf, the gastrocnemius. Begin by standing with your feet shoulder width apart and then slowly lift yourself upward, shifting your weight onto the balls of your feet. Hold this position for two seconds and then lower yourself to the starting position. Repeat as many times as possible. To make the exercise more challenging, hold weights in your hands or begin with your toes on a step or block.