What Exercises Can I Do For A Meniscus Injury?

​The meniscus is a C-shaped piece of cartilage that acts as a cushion between the bones in your knee joint. It helps to absorb shock and provide stability to the knee, and is crucial for normal movement and function. Unfortunately, meniscus injuries are common, and can be caused by a variety of factors, including aging, overuse, and traumatic events. In this article, we'll discuss the causes and symptoms of meniscus injuries, and the exercises that can help with recovery.

Meniscus injuries can be caused by quick, shearing movements of the knee, including twisting or overloading the knee joint. They are especially common in athletes and active individuals, but can occur in anyone at any age. Sports where players need to quickly change direction, like basketball and netball, often see athletes struggle with meniscus injuries.
Some of the most common symptoms of a meniscus injury include knee pain, swelling, and a locking or clicking sensation in the knee. In some cases, you may also experience a loss of range of motion or difficulty walking.

Once you've been diagnosed with a meniscus injury, you should book with your local Myotherapist for a treatment plan to guide you through your recovery.
However, there are several basic exercises that can help with recovery, and these can generally be safely done by most people. These exercises can help to improve strength, stability, and flexibility in the knee, and can also reduce pain and swelling. Some of the most simple but effective exercises for meniscus injuries include:

1. Straight Leg Raises: This exercise helps to improve strength in the quadriceps, hamstrings, and calf muscles. To perform this exercise, lie on your back with your knee straight and lift your leg off the ground, keeping it straight. Lower your leg back down and repeat 10-15 times.
2. Hamstring Curls: This exercise helps to improve strength in the hamstrings and calf muscles. To perform this exercise, lie on your stomach with your knee bent, and lift your heel towards your buttock. Lower your foot back down and repeat 10-15 times.
3. Wall Squats: This exercise helps to improve strength in the quadriceps and hip flexors. To perform this exercise, stand with your back against a wall and lower yourself into a squat position, keeping your knees over your ankles. Hold this position for 30 seconds, then stand back up and repeat 5-6 times.
4. Step-Ups: This exercise helps to improve strength and stability in the knee joint. To perform this exercise, place a step or bench in front of you and step up with your injured leg. Step back down with the same leg and repeat 10-15 times. Use a support to stabilise yourself if needed, like having a chair or wall in front of you.
5. Stretching Exercises: Stretching is important for reducing pain and improving flexibility in the knee. Some of the best stretching exercises for meniscus injuries include calf stretches, hamstring stretches, and quadriceps stretches. Hold each stretch for 15-30 seconds, and repeat 2-3 times.

Knee and meniscus injuries can be painful and debilitating, but with proper rehabilitation, you can make a full recovery. Our therapists can help with a personalised rehabilitation program to help you to reduce pain, improve strength, and restore mobility in your knee.
It's important to remember that recovery times can vary depending on the severity of the injury, so it's best to consult with a Myotherapist or doctor before beginning any exercise program if your knee pain is moderate to severe.
With proper care and attention, you can make a full recovery from a meniscus injury and return to your normal activities, and we're here to help.
Book your consultation with us today.