The meniscus sits as a cushion between a person’s shinbone and thighbone, creating space between the bones. While we often think meniscus tears only happen to athletes, that’s not the case. According to the Clinical Practice Guidelines 2018 Summary for the American Physical Therapy Association, injuries to the menisci are the second most common injury to the knee & account for almost 25% of all knee injuries.
“A meniscus tear can either be the result of a traumatic or degenerative tear. A traumatic injury is common during sports like football, basketball, and tennis where you frequently have to do quick deceleration movements into a twist or turn. This sudden, forceful twist or rotation at the knee can cause a meniscus tear. Many traumatic meniscus tears occur in conjunction with an anterior cruciate ligament (ACL) tear,” explains Dr. Devin Trachman, PT, DPT, MTC, and Clinic Director of Physical Therapy Central’s West Edmond Clinic. “Meniscus involvement can also tear during a deep squat, kneeling on knees, or lifting with poor body mechanics. Additionally, a meniscus tear can also be more of a gradual injury resulting from degenerative changes like osteoarthritis in the knee associated with age-related wear-&-tear or being overweight.”
Symptoms of a Torn Meniscus
- Pain when twisting your knee
- Stiffness
- Swelling
- Popping
- Feeling like your knee could give way
- Not being able to extend your knee fully
- A sensation of your knee being “caught” or “locked.”
The Benefits of Exercises for Torn Meniscus
Severe cases of a torn meniscus may require surgery; however, more minor cases can be treated with physical therapy. Exercises can help:
- Decrease swelling in the knee
- Improve joint stability
- Improve knee strength
- Restore a normal range of motion in the knee.
3 Exercises for a Torn Meniscus
According to Dr. Trachman, the best exercises for a torn meniscus focus on restoring the range of motion in the knee and strengthening the muscles surrounding the knee. Additionally, schedule an appointment with a physical therapist to determine the frequency and duration of your exercises. “I encourage most of my patients in the early stage of their rehab for a meniscus tear to perform exercises two times per day while we work to restore their range of motion & activation of their quadriceps muscle,” explains Dr. Trachman.
Quad Sets
“This strengthens the quadriceps muscle which is improving for achieving full knee extension & normalizing gait pattern,” says Dr. Trachman.
- Begin seated with your legs straight and your arms behind you for support.
- Press the backs of your knees into the floor, straightening your legs even further.
- Do 3 sets of 10 reps.
Straight Leg Raises
“This strengthens the quadriceps and hip flexor muscles,” says Dr. Trachman.
- Begin on your back with your hands by your sides, one knee bent with your foot on the floor, and the other leg straight.
- Keep your toes pointed towards your face and knee straight, and lift your leg in line with the opposite knee.
- Hold, then return to the starting position.
- Do 3 sets of 10 reps.
Side Steps
“This strengthens the glutes and helps stabilize the knee joint,” says Dr. Trachman.
- Begin standing with a resistance band around your ankles and a slight knee bend.
- Take steps to the side, increasing and then decreasing resistance on the band.
- Perform 10 steps to the right and then back to the left.
- Do 3 sets of 10 reps.
Schedule an Appointment
If you have any questions or concerns about meniscus tears or knee pain, don’t hesitate to schedule an appointment with a Physical Therapy Central physical therapist. Your health and safety are our top priority. For the full article, please follow this link: These 5 Exercises for a Torn Meniscus Ease Knee Pain and Restore Range of Motion.
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