A tear in the meniscus, simply put, is when there is a tear in the cartilage of the knee. This occurrence is oft seen when there is a sudden stopping and jerking action applied to that area. Stopping suddenly on the spot while in full motion, or jerking and twisting this region can lead to a tear in the meniscus and lead to a lot of knee pain and agony. A meniscus tear is a common occurrence among athletes because they use their knees extensively.
This condition is not limited merely to the athletes though and can affect anyone, if there is ever an occurrence that involves applying a sudden jerk to the knees, like an accident or a fall. That is why knee strengthening exercises, and in particular exercises for strengthening torn meniscus become extremely important so that you do not cause further harm to the knee and help it recuperate faster, by aiding it through certain specialized exercises.
In the following article we will look into some of the most effective exercises that one can undertake to overcome this problem and lead to relief.
Meniscus Knee Strengthening Exercises
It becomes important that you take immediate steps when it comes to a torn meniscus and a sore knee or else the pain will build up and the injury might turn into a permanent one. In order to avoid that, try doing some of the strengthening exercises for torn meniscus and recover faster.
This knee exercise is a light one. Exactly the way it should be after an injury, because one should not be putting any pressure on it in any way. Take it slow and make sure that there is no pain while doing the same. Here's how you go about it.
- Stand with your feet together and bend your knees so that they do not cross the toes. Cover your kneecaps with your palms and keep your peripheral vision on the ground.
- With a slow, gentle motion, move your knees in a circle. First in the clockwise direction and then in the opposite direction.
- Make absolutely sure that the circles are not too wide.
- Do about 20-30 circles in both directions.
This exercise is a rather simple one, but it'll help the knee regain its lost strength and lead it to a faster recovery. Here's how you go about it.
- Sit on a bench or a surface which allows the feet to dangle freely without touching the ground.
- Tie ankle weights to the ankle of the affected leg(s). Consult your doctor regarding the weight you can use (do not injure the knee further by adding something too heavy)
- Hold for 5 seconds and release.
- Repeat 3-4 times in a day. This will help ease the pain of the knee.
This exercise should be included in the initial stages of recovery because it is an exercise that does not put too much pressure on the knees. It'll help strengthen the knees. Here's how you do it.
- Stand with your legs apart and place a chair in front of you for balance.
- Place both hands on the chair.
- Slowly raise your heels so that you feel a stretch in the calf muscles. But remember not to jerk. Go about it very, very slowly.
- Do about 15-20 stretches 5-6 times a day.
This simple exercise to strengthen knees builds strength in the knees and thighs such that it can support the knees better. Here is how you go about it.
- Take a sturdy chair and place it firmly against the ground.
- Now stand behind it and place both your hands on it.
- Lift one leg and keep it suspended so that the weight is on the other foot.
- Make sure that there is no pressure though. If you feel any pain, you should stop immediately.
- Stand in this position for a count of 15 and then shift legs to repeat on the other side.
- When you feel that you're regaining your strength, try and place only one hand on the chair, while the other is placed on your waist.
This is one other effective knee and leg exercise that will help you regain the strength once again and help you recuperate.
- Sleep on your stomach with your legs extended straight out.
- Now bend your knees and try to get them as far back as possible.
- Hold for a count of 15 and lower them.
- You can add ankle weights to introduce intensity to the exercise.
Straight Leg Raises
This knee pain exercise will help in strengthening both the knees and the thighs. Here is how you go about it.
- Lie on your back with your legs extended straight out.
- Now bend one leg at the knee while the other remains straight.
- Slowly lift the leg (which is not bent) from the hips into the air.
- The leg should be about 5 inches above the ground. The lower it is towards the ground, the better.
- Hold for 6-8 seconds and slowly lower it.
- Alternate the leg and repeat on both sides 10 times.
All these are simple strengthening exercises that will not exert the knee in any way. When you feel like the strength of the knee has regained a little, you can move on to the more intense exercises like squats, hamstring curls, lunges and leg extensions.
These were some of the exercises for torn meniscus that you can include in your routine as soon as possible. This will allow for the knees to regain their flexibility and strength and thereby be able to carry forth all the normal actions and sports activities without any hindrance.