Rehabilitation Exercises for Meniscus Tears: A Comprehensive Guide

Meniscus tears can be a painful setback, but early-stage rehabilitation exercises are essential for a successful recovery. These exercises are particularly beneficial when your knee is still swollen and painful, helping to restore function and alleviate discomfort.

Why Early Rehabilitation Matters

Engaging in early rehabilitation exercises offers several key benefits:

• Regain Full Range of Motion: Helps restore flexibility in the knee joint.

• Reduce Pain and Swelling: Eases discomfort and promotes healing.

• Strengthen Surrounding Muscles: Activates and fortifies the muscles that support your knee.

• Promote Muscle Relaxation: Aids in relieving tension in the leg muscles.

Key Exercises for Early Rehabilitation

1. Knee Flexion-Extension on Bed

• Benefits: Nourishes the joint, improves bending and straightening, activates hamstrings.

• Instructions:

  • Frequency: Twice daily

  • Repetitions: 10

  • Rest: 30 seconds to 1 minute between sets

  • Sets: 3

2. End-of-Range Knee Extension

• Benefits: Enhances extension range, activates quadriceps.

• Instructions:

  • Frequency: Once daily

  • Hold: 10 seconds

  • Rest: 10 seconds

  • Repetitions: 10

3. Knee Extension Over Foam Roller or Towel

• Benefits: Strengthens quadriceps in the last degrees of extension.

• Instructions:

  • Frequency: Once daily

  • Hold: 10 seconds

  • Rest: 10 seconds

  • Repetitions: 10

4. Knee Extension While Sitting in a Chair

• Benefits: Strengthens quadriceps through full range.

• Instructions:

  • Frequency: Once daily

  • Hold: 10 seconds

  • Rest: 10 seconds

  • Repetitions: 10

5. Standing Hamstring Curls

• Benefits: Improves bending range, strengthens hamstrings.

• Instructions:

  • Frequency: Once daily

  • Hold: 10 seconds

  • Rest: 10 seconds

  • Repetitions: 10

Additional Exercises:

• Calf Raises (3 times a week): Strengthens calf muscles.

• Gentle Hamstring Stretch (3 times a week): Reduces tension and improves knee extension.

• Calf Stretch (3 times a week): Alleviates calf tension.

Transitioning to Later-Stage Rehabilitation

Once you can fully extend your knee with mild discomfort and bend it nearly fully (about 95% normal), you can begin later-stage exercises. These focus on gradually reintroducing weight-bearing activities and strengthening key muscle groups.

Recommended Later-Stage Exercises

1. Squats

   • Progress from wall sits to weighted squats.

2. Bridges

   • Start with double-leg bridges and advance to single-leg variations.

3. Balance Exercises

   • Begin with single-leg balances and progress to more complex movements.

Frequency and Progression

Perform these exercises two to three times a week, allowing at least 48 hours of recovery between sessions. Progress should only occur when you can comfortably perform each exercise without pain.

Conclusion

Early rehabilitation is vital for recovering from a meniscus tear. Always consult with a physiotherapist before starting or progressing any exercise regimen to ensure it aligns with your recovery needs. With dedication and proper guidance, you can regain strength and mobility, paving the way for a successful return to your activities.