Torn Meniscus/Knee Injury Exercises

VKanzler

I need help!!! I have a torn meniscus and need ideas for some good exercises to help tone w/o tweaking my knee...?

imamess87

I have a couple exercises you can try. Just consult your doctor first. I have my B.S. in exercise science and have both interned and worked in different physical therapy facilities and worked with patients with knee injuries.

1. Quad sets: You can do these seated or laying down. Tighten and squeeze your quad muscle and hold for 3 seconds then release. Start with 30 of these.

2. Straight leg raises: Laying down on your back, lift one leg straight up into the air and back down. Start with 15. Then lay on your side and again bring your leg straight up in the air. Do 15 of these also.

3. Toe Raises/heel rocks: Standing up, come up onto you toes so your heels are in the air, then come back on your heels so your toes are in the air. Do 30.

To help strengthen the knee and help it heal, you want to strengthen muscles that support the knee, mainly the quad. These couple exercise may seem easy but its better to start slow and work you way up then to cause more injury. The bike will also be a great option once you progress a little bit!

VKanzler

Thank you!! I am currently in physical therapy...I was doing excellent, then reaggravated the injury. So I guess for every step forward, I took two steps backward! I appreciate your input!

LovetheNewMe

I went through this last year and it was very frustrating. I injured my knee in August last year and was not able to fully return to exercise until Jan 2012. I finally had to have surgery to clean up the joint and a little repair work. Good news is I now have 130 degree flexion back and back at full exercise. I will never run again, but everything else is possible. Good luck to you.

cowgirlashlee

I have a couple exercises you can try. Just consult your doctor first. I have my B.S. in exercise science and have both interned and worked in different physical therapy facilities and worked with patients with knee injuries.

1. Quad sets: You can do these seated or laying down. Tighten and squeeze your quad muscle and hold for 3 seconds then release. Start with 30 of these.

2. Straight leg raises: Laying down on your back, lift one leg straight up into the air and back down. Start with 15. Then lay on your side and again bring your leg straight up in the air. Do 15 of these also.

3. Toe Raises/heel rocks: Standing up, come up onto you toes so your heels are in the air, then come back on your heels so your toes are in the air. Do 30.

To help strengthen the knee and help it heal, you want to strengthen muscles that support the knee, mainly the quad. These couple exercise may seem easy but its better to start slow and work you way up then to cause more injury. The bike will also be a great option once you progress a little bit!

These! My physical therapist had me doing similar exercises after I hurt both of my knees (I have very little meniscus in both knees, and have torn/stretched both ACL's). Strengthening the muscles that support my knees have made it so I can still do my favorite exercise...riding horses English!

redfroggie

Good luck, it's not easy. I just had surgery for my torn meniscus last month. The bike and the elliptical were great and low impact. I have nothing to add to what imamess said, those were the same exercises I did. I'm lucky that I will be able to start running again soon.

stephmo86

Again, ask your doctor/PT, but swimming is usually a good sport for knee injuries. No pressure on the knees.
I've had an ACL repair and a meniscus repair. Same knee. I feel your pain.

emelypoynter

I have a couple exercises you can try. Just consult your doctor first. I have my B.S. in exercise science and have both interned and worked in different physical therapy facilities and worked with patients with knee injuries.

1. Quad sets: You can do these seated or laying down. Tighten and squeeze your quad muscle and hold for 3 seconds then release. Start with 30 of these.

2. Straight leg raises: Laying down on your back, lift one leg straight up into the air and back down. Start with 15. Then lay on your side and again bring your leg straight up in the air. Do 15 of these also.

3. Toe Raises/heel rocks: Standing up, come up onto you toes so your heels are in the air, then come back on your heels so your toes are in the air. Do 30.

To help strengthen the knee and help it heal, you want to strengthen muscles that support the knee, mainly the quad. These couple exercise may seem easy but its better to start slow and work you way up then to cause more injury. The bike will also be a great option once you progress a little bit!

Do you have any good exercises for torn ATFL?