Meniscal (Cartilage) Tear Rehabilitation Exercises
You may do the first 5 exercises right away. You may do
the rest of the exercises when the pain in your knee has
decreased.
- Standing calf stretch: Facing a wall, put your
hands against the wall at about eye level. Keep the
injured leg back, the uninjured leg forward, and the
heel of your injured leg on the floor. Turn your
injured foot slightly inward (as if you were
pigeon-toed) as you slowly lean into the wall until you feel a
stretch in the back of your calf. Hold for 15 to 30 seconds.
Repeat 3 times. Do this exercise several times each day.
- Hamstring stretch on wall: Lie on your back with your
buttocks close to a doorway, and extend your legs
straight out in front of you along the floor. Raise the
injured leg and rest it against the wall next to the
door frame. Your other leg should extend through the
doorway. You should feel a stretch in the back of your
thigh. Hold this position for 15 to 30 seconds. Repeat
3 times.
- Straight leg raise: Lie on your back with your legs
straight out in front of you. Tighten up the top of
your thigh muscle on the injured leg and lift that leg
about 8 inches off the floor, keeping the thigh muscle
tight throughout. Slowly lower your leg back down to the
floor. Do 3 sets of 10.
- Heel slide: Sit on a firm surface with your legs
straight in front of you. Slowly slide the heel of your
injured leg toward your buttock by pulling your knee to
your chest as you slide. Return to the starting
position. Do 3 sets of 10.
- Passive knee extension: Do this exercise if you are unable
to fully extend your knee. While lying on your back, place
a rolled up towel underneath the heel of you injured leg
so it is about 6 inches off the ground. Relax your leg
muscles and let gravity slowly straighten your knee.
You may feel some discomfort while doing this exercise.
Try to hold this position for 2 minutes. Repeat 3 times.
Do this exercise several times per day. This exercise can
also be done while sitting in a chair with your heel on
another chair or stool.
- Wall squat with a ball: Stand with your back,
shoulders, and head against a wall and look straight
ahead. Keep your shoulders relaxed and your feet 1 foot
away from the wall and a shoulder's width apart. Place
a rolled up pillow or a soccer-sized ball between your thighs.
Keeping your head against the wall, slowly squat while
squeezing the pillow or ball at the same time. Squat
down until you are almost in a sitting position. Your
thighs will not yet be parallel to the floor. Hold this
position for 10 seconds and then slowly slide back up
the wall. Make sure you keep squeezing the pillow or
ball throughout this exercise. Repeat 10 times. Build up
to 3 sets of 10.
- Step-up: Stand with the foot of your injured leg on
a support (like a block of wood) 3 to 5 inches high.
Keep your other foot flat on the floor. Shift your
weight onto the injured leg and straighten the knee as
the uninjured leg comes off the floor. Lower your
uninjured leg to the floor slowly. Do 3 sets of 10.
- Knee stabilization: Wrap a piece of elastic tubing
around the ankle of your uninjured leg. Tie the tubing
to a table or other fixed object.
- Stand on your injured leg facing the table and bend
your knee slightly, keeping your thigh muscles tight.
While maintaining this position, move your uninjured
leg straight back behind you. Do 3 sets of 10.
- Turn 90° so your injured leg is closest to the table.
Move your uninjured leg away from your body. Do 3
sets of 10.
- Turn 90° again so your back is to the table. Move
your uninjured leg straight out in front of you. Do 3
sets of 10.
- Turn your body 90° again so your uninjured leg is
closest to the table. Move your uninjured leg across
your body. Do 3 sets of 10.
Hold onto a chair if you need help balancing. This
exercise can be made even more challenging by standing
on a pillow while you move your uninjured leg.
- Resisted knee extension: Make a loop from a piece of
elastic tubing by tying it around the leg of a table or
other fixed object. Step into the loop so the tubing
is around the back of your injured leg. Lift your
uninjured foot off the ground. Hold onto a chair for
balance, if needed.
- Bend your knee about 45 degrees.
- Slowly straighten your leg, keeping your thigh muscle
tight as you do this.
Do this 10 times. Do 3 sets. An easier way to do this
is to perform this exercise while standing on both legs.
Written by Tammy White, M.S., P.T., for McKesson Health Solutions LLC.
This content is reviewed periodically and is subject to
change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
Copyright © 2003 McKesson Health Solutions LLC. All rights reserved.