Meniscus Tear Exercises

Are you looking for meniscus tear exercises? A knee Meniscus Tear can be managed with following some general exercise guidelines. Of course, as part of the overall treatment program, utilize ice therapy to help minimize localized pain and swelling. In addition, avoid all aggravating activities.

It is important that both stretching and strengthening exercises be performed pain free. You may feel some discomfort with the range of motion exercises but do not push into pain.

If you do not have a limitation in your knee range of motion, only follow the strengthening exercises. If you do have ROM restrictions, follow the stretching exercises to increase your mobility first before moving on to the strengthening exercises.

As part of a knee exercise program, consider using a stationary exercise bike. Repetitive motion helps to mobilize and lubricate stiff joints.

Meniscus Tear Exercises: Stretching

Knee Prone Hang

Prone Hang

Lie on your stomach with your legs hanging over the edge. Position your leg so that your knee cap is off the edge of the bed. Relax your leg and allow it to hang as straight as possible. Try to let the leg hand for 2-5 minutes. Repeat a couple of times a day.

Knee Heel Slide

Heel Slide

While lying on your back, hook a rope or dog leach around your foot. Use the rope to pull your foot up toward you buttocks, allowing your knee to bend. Bend your knee until you feel a strong stretch. Hold for 20 seconds. Repeat 10 times.

Meniscus Tear Exercises: Strengthening

Quad Set

Quad Set

Position yourself with the knee as straight as possible. Roll up a hand sized towel and place it directly under the knee. Keeping your heel on the ground, push the back of your knee against the towel. Hold for a count of 5. Repeat 2 sets of 10 repetitions.

Straight Leg Raise

Straight Leg Raise

Position yourself lying on your back with the arthritic knee straight and the opposite knee flexed. Tighten the quadriceps muscle on the involved leg. Keeping the muscle tight, lift the leg off the ground and up to the level of the opposite bent knee. Lift and lower leg slowly. Repeat 2 sets of 10 repetitions.

Low Back Bridge


Lie on your back with both knees bent. Keeping your stomach tight, slowly lift your buttocks up off the floor. Hold at the top for a count of 5 seconds. Repeat 2 sets of 10 repetitions.

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