Each knee has two C-shaped discs of cartilage that act as shock absorbers between the femur (thigh bone) and tibia (shin bone). A meniscus tear occurs when one of those menisci is stressed too far, typically during a sports activity or from overuse. Meniscus tears tend to cause pain and swelling. This can make it difficult to move, and the knee may even lock up. Certain mobility exercises for torn meniscus can significantly speed up the healing process and provide knee pain relief.

Meniscus tears are common among athletes and those with degenerative joint conditions. Certain occupations that involve repetitive knee movements or heavy lifting increase the risk of an injured knee. And  because of the increased mechanical stress on the knee and joint health, meniscal tears are more common in obese people.

Low-impact exercises tailored to your specific injury level can help restore your range of motion and strength. To be sure you’re getting the correct diagnosis and treatment, talk to a specialist before beginning any fitness routine. You can improve your knee health with the right recovery exercises and advice.

Low-Impact Exercises for Meniscus Tear Rehabilitation

The effectiveness of exercises for torn meniscus depends on their intensity and whether they are done correctly. Before you engage in these exercises or any others, consult with a physician or physical therapist. While you need to exercise the injured leg, it’s healthy to work both legs, so do repetitions for both legs when possible.

Quad sets

To strengthen the muscles that support the knee joint without aggravating the meniscus, try activating the quadriceps. These strengthening exercises work well for reducing tension and pain caused by the knee injury.

• Lie or sit on the ground or a firm bed with the legs extended straight out. Or sit in a chair.
• Maintain a neutral spine and a relaxed body position.
• Focus on the quadriceps, the muscles on the front of your thighs.
• Tighten the muscles for 10 to 15 seconds. If you are lying down, you might try pushing the back of the knees to the ground as you tighten the quads.
• Let your muscles relax by gently releasing the tension.
• Repeat 5 times.

You also can do these with one leg extended and the other bent at a 45 degree angle with the foot flat on the floor.

Calf stretch

Calf stretches promote muscle recovery and joint mobility through targeted flexibility training. They help alleviate pressure on the knee joint and improve cartilage repair, which results in better pain management. You should feel a gentle pulling sensation in the calf muscle, but not pain. If you experience any pain or discomfort, ease off the stretch immediately .

• Find a comfortable spot to sit or lie down.
• Keep your spine straight and your body relaxed.
• Focus on the calf muscles, located on the back of your lower leg.
• Gently flex your foot, bringing your toes towards your body, until you feel a stretch in your calf.
• Hold the stretch for 15 to 30 seconds without bouncing.
• Relax and release the stretch, allowing your muscles to return to their natural state.
• Repeat the stretch 3 to 5 times on each leg for optimal benefits.

Straight-leg raise to the front

The purpose of doing straight leg raises as part of the recovery process is to strengthen the knee, quads and hamstrings and increase the range of motion. In addition to stretching the hamstrings (the muscles that go up the back of your legs), this exercise also strengthens the quadriceps.

• Start by finding a soft place, like an exercise mat, to lie flat on your back.
• Keep the injured leg straight so it stays flat on the ground and bend the other knee, keeping that foot flat on the ground.
• Keeping the injured leg straight, raise it slowly up toward the ceiling to an angle of about 45 degrees.
• Keep your leg lifted for 3 seconds before lowering it carefully to the initial position.
• Repeat 5 times.

Hamstring curls

Hamstring curls contribute to balanced muscle strengthening around the knee, optimal joint health and injury recovery .

The targeted muscles work in tandem to bend your knee, making them valuable for restoring normal movement patterns and preparing the knee for everyday activities like walking during the recovery period. Make sure to contract your abdominal muscles to stabilize your torso throughout the exercise. As you become stronger, you can increase the difficulty of the exercise by adding ankle weights or resistance bands.

• Lay flat on your stomach.
• Bend the knee of your injured leg, bringing your foot toward your buttocks.
• Slowly lower your foot back to the floor, straightening your leg.
• Repeat 8 to 10 times; and do 2 or 3 sets.

Heel raises

Heel raises improve meniscus tear recovery by making the calf muscles stronger. Strong calf muscles support the proper biomechanical alignment of the lower extremities. This reduces the risk of abnormal stress on the knee joint that could exacerbate meniscus injuries.

• Position yourself next to a sturdy piece of furniture with your feet hip-width apart and your hands supporting you.
• Gradually raise your heels off the ground to a comfortable height.
• Hold for 5 seconds, and then gently bring your heels down to the floor.
• Complete 3 sets of 8 to 10 repetitions, with 30 seconds to a minute of rest in between.

Heel dig bridging

By stretching the hamstrings and glutes, heel dig bridging restores muscle endurance and balance to the muscles around the knee.  This exercise also strengthens muscles around the hip, making it essential for doing real-life activities like walking and stair climbing.

• Lie down on your back with your knees bent at about 90 degrees.
• Bend your ankles so that your heels barely touch the floor.
• Push your heels into the floor, squeezing your buttocks and lifting your hips off the floor.
• Lift your hips until they are perpendicular to your shoulders and knees.
• Hold for 6 seconds.
• Gently lower your hips to the floor.
• Relax for 10 seconds.
• Repeat 8 to 12 times.

Shallow standing knee bends

These skills help you avoid falls and stay steady as you go about your day. Before you begin this exercise, make sure your knee is not too sore and that it doesn’t lock or give way.

• Stand behind a chair or in front of a table with your feet about shoulder-width apart. Place your hands palm down on the chair back or table.
• Slowly start squatting like you’re about to sit on a chair. Drop down about 6 inches.
• Always keep your heels flat on the floor.
• Hold the squatting position for 15 seconds.
• Bring yourself to a standing posture gradually.
• Repeat 5 times.

For greater stability, you can do this exercise while placing your back against a wall.

Creating an Effective Exercise Routine for Meniscus Tear Recovery

Physical therapists can create an exercise routine to help you recover from a meniscus tear. Manual treatment, cold therapy and electrical stimulation are some of the methods they use to provide knee pain relief. They frequently recommend activities that target the quadriceps, hamstrings and calf muscles.

Massage and joint mobilization are two examples of hands-on approaches that therapists may use to facilitate healing, decrease scar tissue development and increase tissue flexibility.  They use functional rehab exercises that mirror ordinary motions to aid patients in regaining the capacity to carry out everyday tasks safely. Throughout rehabilitation, your doctor will keep tabs on your progress and make adjustments to the recommended mobility exercises as necessary.

In addition to knee pain relief, you’ll gain long-term health and wellness benefits from exercise post-injury. Regular physical activity helps with weight management, bone density maintenance, mental health, immune function and energy levels. And by enhancing cardiovascular function and lowering blood pressure, post-injury exercise supports better heart health.

If you’ve experienced a torn meniscus, rest assured that the Orthopedics team at Florida Medical Clinic is here to support your recovery journey. Our specialized team is well-equipped to address a wide range of orthopedic issues, including sprains, tears and fractures. Whether you require surgical intervention or non-surgical treatment options, we offer comprehensive care and exercises for torn meniscus tailored to your individual needs.

About Ira Guttentag, MD, FACS

Dr. Ira Guttentag is a board-certified orthopedic surgeon and is also the Medical Director and Head Team Physician for the Tampa Bay Lightning since 2002. He is an orthopedic consultant for the Toronto Raptors and Tampa Bay Buccaneers. He specializes in performing knee and shoulder reconstruction, ligament reconstruction, meniscus and rotator cuff repairs, and minimally invasive outpatient partial and total knee replacements.

Dr. Guttentag’s goal is to find treatment options that fit each patient’s individual needs. Whether you’re a pro or you exercise just to stay fit, and whether your injury requires non-operative or surgical care, Dr. Guttentag wants to help you get back in the game.