Five Stretching And Strengthening Exercises For A Torn Meniscus

27 Dec Five Stretching And Strengthening Exercises For A Torn Meniscus

Having a torn meniscus can be a very debilitating knee injury, occurring when the cartilaginous pad within the knee joint is suddenly and forcefully strained, resulting in a tear. While it’s important to see a podiatrist for professional care and treatment, there are some exercises you can do at home throughout your recovery that can help. 

1. Heel Slides

• Lie on your back with your legs extended and your feet slightly apart
• Keep the non-injured knee straight, and bend the injured knee so you slowly draw your heel up to your buttocks. Aim to move your leg as close to your buttocks as you can
• Hold for 5-10 seconds
• Slowly slide your heel back to the starting position, so both feet are now back on the ground
• Repeat eight times per set, over three sets.

2. Hamstring Curls (Standing Leg Curls) 

• Stand with your feet hip-width apart. Have a chair or wall nearby to help you balance
• Shift your weight onto the non-injured leg
• Slowly bend your injured knee, bringing your heel toward your buttocks. Keep your thighs parallel.
• Slowly lower your foot back down to the ground
• Repeat ten times to make one set, and complete three sets

3. Straight Leg Raise

• Lie on your back with your hips square and your legs laid out comfortably on the floor.
• Bend the knee of your non-injured leg at a 90-degree angle, planting the foot flatly on the floor.
• Lift the injured leg off the ground, as high as you can comfortably go
• Hold for three seconds, then lower back down
• Repeat ten times to make a set and complete three sets

4. Mini Wall Squats

• Stand with your back against the wall
• Your feet should be slightly out in front of you and shoulder-width apart
• Slide your back down the wall keeping your knees over your toes and weight in your heels
• Stop once you are one-quarter of the way down and hold the position for ten seconds
• Slowly slide your body back up the wall
• Repeat this exercise ten times to make a set, and repeat the set three times.

5. Figure Four Stretch

• Lie on your back with your feet flat on the floor
• Cross your injured ankle over your opposite knee
• Bring your non-injured knee toward your chest. Reach your hand through your legs and interlace your fingers just below the crease of your non-injured knee.
• Using your arms, pull the knee toward your chest, pausing when you feel a stretch in the glute and hip of the injured leg
• Hold there for at least five breaths (though you can hold the stretch for up to two minutes) then release

For a tailored stretching plan for your meniscus injury, come in and see our podiatrists at our Masterton clinic.