Table of ContentsView AllTable of ContentsRange of Motion ExercisesQuadriceps ExercisesStraight Leg RaisesBalance and ProprioceptionPlyometrics and Neuromuscular TrainingBicyclingTimeline

Table of ContentsView All

View All

Table of Contents

Range of Motion Exercises

Quadriceps Exercises

Straight Leg Raises

Balance and Proprioception

Plyometrics and Neuromuscular Training

Bicycling

Timeline

Physical therapy (PT) for ameniscustearinvolves a specific set of exercises to restore optimal function in your knee. Working with aphysical therapistcan help you strengthen your knee and regain fullrange of motionso you can resume your normal activities.PT is often recommended after meniscus surgery, but for people with degenerative meniscal tears (an injury that occurs from knee joint wear and tear), you may be able to do physical therapy instead of having surgery.Your PT may use variousmodalities and treatmentsto control your pain or knee swelling or to improve the way the muscles around your knee contract and support the joint.This article details the type of exercise program that may be prescribed for your meniscus tear. These exercises should not cause any extra pain in your knee.Before starting this, or any other exercise program, check with your healthcare provider and physical therapist to be sure it is safe for you.Range of Motion ExercisesiStock / Getty Images Plus / Getty ImagesHeel SlidesPerforming heel slides is a great way to improve your knee’s flexion, or its ability to bend fully.To perform the heel slide exercise:Lie on your back.Slowly slide your heel up toward your bottom, allowing your knee to bend as far as possible.Slowly allow your heel to slide back to the straight-knee position.Repeat the exercise 10 times, moving slowly as you bend and straighten your knee.Prone Hang ExerciseTo improve knee extension (straightening) range of motion, you can perform theprone hang exercise:Lie on your stomach with your leg over the end of your bed.Allow gravity to slowly pull your knee into full extension.Hold this position for 15 to 30 seconds, then bend your knee.Repeat three times.If any of the range of motion exercises cause increased knee pain, stop and check in with your physical therapist.Quadriceps ExercisesCultura RM / Mike Titte / Cultura / Getty ImagesYourquadriceps muscle, or “quad,” straightens your knee, and supports the joint and kneecap.After a meniscus tear or injury, your physical therapist will likely have you work to improve your quadriceps function so your knee joint is adequately supported. Try the following exercises.Quad SetsTo perform quad sets:Lie on your back with your knee out straight.Place a small rolled-up towel underneath your knee.Press the back of your knee down into the towel while tightening your quad muscle.Hold it for five seconds, and then slowly release the contraction.Repeat 10 times.Short Arc Quad ExerciseTo perform theshort arc quad (SAQ) exercise:Place a rolled-up bath towel or soccer ball underneath your injured knee.Tighten your quad and straighten your knee out all the way.Hold your knee straight for three seconds, and then slowly lower down.Repeat 10 times.Modified Mini SquatsTo perform mini squats in a modified position:Stand with your legs shoulder-width apart.Bend your knees to about a 45-degree angle.Hold this mini-squat position for three seconds.Slowly stand back up straight.Repeat 10 times.Perform each exercise slowly and carefully; stop if your knee pain increases.Straight Leg RaisesBrett Sears, PT, 2011Research indicates thathip strength can have a direct effect on knee position.Weak hips can cause your knees to move out of proper alignment.Your PT may prescribehip-strengthening exercisesto help keep your knees in the best position possible, thus minimizing stress on your meniscus.Straight leg raisesare a great way to improve your hip strength to help your knees. Here is how you do them:Lie on your back with your injured knee out straight and your other knee bent.Tighten your quad muscle on your straight leg and raise the leg up about 12 to 15 inches. Be sure to keep your knee straight the entire time.Hold your straight leg up for a few seconds. Then lower it down slowly.Repeat the exercise 15 times.You can perform straight leg raises in different positions. If you are lying on your side while doing it, your gluteus medius muscles will be working. Your gluteus maximus will be working if you do theprone straight leg raise.Hip strengthening can also be accomplished withadvanced hip exerciseslike the single-leg bridge or with ball bridges.Balance and ProprioceptionJordan Siemens / Getty ImagesProprioceptionis your body’s ability to understand where it is in space. This is possible because your joints and muscles communicate with your brain.Sometimes after a meniscus injury, your proprioception becomes impaired.This may occur due to a period of immobilization after your injury.Working with your PT on balance and proprioception exercises may be an important component of your rehab program.Some balance exercises to do may include:Single leg stance (do this with your eyes opened or closed)Working with aBAPS boardStanding on a BOSU BallBalance and proprioception exercises should be challenging, but you should always remain safe while performing them. Be sure you have a safe environment to exercise in and something to hold onto.Plyometrics and Neuromuscular TrainingJohn Fredele / Getty ImagesAfter a few weeks of working on restoring normal range of motion, strength, and balance, it may be time to start to recover your ability to run, jump, and land properly. This can help you return to high-level work and athletic activities.Plyometrics is a type of exercise that involves ​learning to jump and land properly. This can help you restore optimal neuromuscular recruitment of the muscles around your hips and knees.Working on plyometrics as part of your meniscus rehab can help minimize stress and strain around your knee when running, jumping, and performing cutting maneuvers during sports.Plyometric exercises and neuromuscular training for your knees may include:Single leg hoppingJump lunges​Lateral plyometric hopsPlyometrics CaveatBe sure your knee is in alignment with your ankle when jumping and landing.Your PT can make sure you are doing these exercises correctly.BicyclingiStock / Getty Images Plus /Getty ImagesRiding a stationary bike may be an important component of your meniscus tear exercise program. Bike riding can have many benefits, including:Improving range of motion in your kneeImproving muscular endurance in your legsLimiting stress and strain on your knee (compared with high-impact exercises like running)Your physical therapist can help determine the amount of time you should ride and the right amount of resistance. In general, it is recommended you ride for 20 to 30 minutes, several days each week.How Long Do You Need to Do Physical Therapy for a Meniscus Tear?The amount of time physical therapy is needed will depend on the extent of the meniscus tear. For a small tear, four to eight weeks of physical therapy may be recommended. For a more serious tear, physical therapy may continue for eight weeks or longer.What Can I Do Instead of PT for a Meniscus Tear?Common treatments may include rest, ice, compression, and elevation (R.I.C.E.). Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen can also be used to reduce pain and inflammation.However, PT may be a safer and more effective way to rehab the injury and avoid surgery.SummaryA meniscus tear can be a painful injury that can prevent you from enjoying your normal work and recreational activities.By working with your healthcare provider and engaging in an active physical therapy exercise program, you can quickly and safely return to your optimal level of activity and function.

Physical therapy (PT) for ameniscustearinvolves a specific set of exercises to restore optimal function in your knee. Working with aphysical therapistcan help you strengthen your knee and regain fullrange of motionso you can resume your normal activities.

PT is often recommended after meniscus surgery, but for people with degenerative meniscal tears (an injury that occurs from knee joint wear and tear), you may be able to do physical therapy instead of having surgery.

Your PT may use variousmodalities and treatmentsto control your pain or knee swelling or to improve the way the muscles around your knee contract and support the joint.

This article details the type of exercise program that may be prescribed for your meniscus tear. These exercises should not cause any extra pain in your knee.

Before starting this, or any other exercise program, check with your healthcare provider and physical therapist to be sure it is safe for you.

iStock / Getty Images Plus / Getty Images

A woman practices PT exercises

Heel Slides

Performing heel slides is a great way to improve your knee’s flexion, or its ability to bend fully.

To perform the heel slide exercise:

Prone Hang Exercise

To improve knee extension (straightening) range of motion, you can perform theprone hang exercise:

If any of the range of motion exercises cause increased knee pain, stop and check in with your physical therapist.

Cultura RM / Mike Titte / Cultura / Getty Images

Woman performing standing quad stretch while holding onto concrete wall.

Yourquadriceps muscle, or “quad,” straightens your knee, and supports the joint and kneecap.

After a meniscus tear or injury, your physical therapist will likely have you work to improve your quadriceps function so your knee joint is adequately supported. Try the following exercises.

Quad Sets

To perform quad sets:

Short Arc Quad Exercise

To perform theshort arc quad (SAQ) exercise:

Modified Mini Squats

To perform mini squats in a modified position:

Perform each exercise slowly and carefully; stop if your knee pain increases.

Brett Sears, PT, 2011

man doing leg raise on bed in physical therapy facility

Research indicates thathip strength can have a direct effect on knee position.Weak hips can cause your knees to move out of proper alignment.

Your PT may prescribehip-strengthening exercisesto help keep your knees in the best position possible, thus minimizing stress on your meniscus.

Straight leg raisesare a great way to improve your hip strength to help your knees. Here is how you do them:

You can perform straight leg raises in different positions. If you are lying on your side while doing it, your gluteus medius muscles will be working. Your gluteus maximus will be working if you do theprone straight leg raise.

Hip strengthening can also be accomplished withadvanced hip exerciseslike the single-leg bridge or with ball bridges.

Jordan Siemens / Getty Images

balance training - two people walking on fence

Proprioceptionis your body’s ability to understand where it is in space. This is possible because your joints and muscles communicate with your brain.

Sometimes after a meniscus injury, your proprioception becomes impaired.This may occur due to a period of immobilization after your injury.

Working with your PT on balance and proprioception exercises may be an important component of your rehab program.

Some balance exercises to do may include:

Balance and proprioception exercises should be challenging, but you should always remain safe while performing them. Be sure you have a safe environment to exercise in and something to hold onto.

John Fredele / Getty Images

Photo of an athlete doing a box jump.

After a few weeks of working on restoring normal range of motion, strength, and balance, it may be time to start to recover your ability to run, jump, and land properly. This can help you return to high-level work and athletic activities.

Plyometrics is a type of exercise that involves ​learning to jump and land properly. This can help you restore optimal neuromuscular recruitment of the muscles around your hips and knees.

Working on plyometrics as part of your meniscus rehab can help minimize stress and strain around your knee when running, jumping, and performing cutting maneuvers during sports.

Plyometric exercises and neuromuscular training for your knees may include:

Plyometrics CaveatBe sure your knee is in alignment with your ankle when jumping and landing.

Plyometrics Caveat

Be sure your knee is in alignment with your ankle when jumping and landing.

Your PT can make sure you are doing these exercises correctly.

iStock / Getty Images Plus /Getty Images

a woman on a stationery bicycle

Riding a stationary bike may be an important component of your meniscus tear exercise program. Bike riding can have many benefits, including:

Your physical therapist can help determine the amount of time you should ride and the right amount of resistance. In general, it is recommended you ride for 20 to 30 minutes, several days each week.

How Long Do You Need to Do Physical Therapy for a Meniscus Tear?

The amount of time physical therapy is needed will depend on the extent of the meniscus tear. For a small tear, four to eight weeks of physical therapy may be recommended. For a more serious tear, physical therapy may continue for eight weeks or longer.

What Can I Do Instead of PT for a Meniscus Tear?Common treatments may include rest, ice, compression, and elevation (R.I.C.E.). Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen can also be used to reduce pain and inflammation.However, PT may be a safer and more effective way to rehab the injury and avoid surgery.

What Can I Do Instead of PT for a Meniscus Tear?

Common treatments may include rest, ice, compression, and elevation (R.I.C.E.). Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen can also be used to reduce pain and inflammation.However, PT may be a safer and more effective way to rehab the injury and avoid surgery.

Common treatments may include rest, ice, compression, and elevation (R.I.C.E.). Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen can also be used to reduce pain and inflammation.

However, PT may be a safer and more effective way to rehab the injury and avoid surgery.

Summary

A meniscus tear can be a painful injury that can prevent you from enjoying your normal work and recreational activities.

By working with your healthcare provider and engaging in an active physical therapy exercise program, you can quickly and safely return to your optimal level of activity and function.

5 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Brund RBK, Rasmussen S, Nielsen RO, Kersting UG, Laessoe U, Voigt M.The association between eccentric hip abduction strength and hip and knee angular movements in recreational male runners: An explorative study.Scand J Med Sci Sports. 2018;28(2):473-478. doi:10.1111/sms.1292

Fox AJ, Wanivenhaus F, Burge AJ, Warren RF, Rodeo SA.The human meniscus: a review of anatomy, function, injury, and advances in treatment.Clin Anat. 2015;28(2):269-87. doi:10.1002/ca.22456

Chmielewski TL, George SZ, Tillman SM, et al.Low- Versus High-Intensity Plyometric Exercise During Rehabilitation After Anterior Cruciate Ligament Reconstruction.Am J Sports Med. 2016;44(3):609-17. doi:10.1177/0363546515620583

New York University Langone Health.Nonsurgical treatments for meniscus tears.

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