Knee Strengthening Exercises For A Meniscus Tear !

A common knee injury is the meniscus tear. The meniscus is a rubbery, C-shaped disc that cushions your knee. The knee has two menisci, one on the outer edge of the knee and one on the inner edge. The menisci keeps your knees steady by balancing your weight. A torn meniscus can prevent your knee from working correctly.

A tear is usually caused by twisting or turning quickly. Meniscus tears can occur when you lift something heavy or play sports. Unfortunately the older you get, your meniscus gets worn. This can make it tear easily.

There are three types of meniscus tears:

• Minor tear, you may have slight pain and swelling. This usually goes in 2 or 3 weeks.
• Moderate tears can cause pain at the side or centre of your knee. Swelling gets worse over 2 or 3 days. This may make your knee feel stiff and limit how bending your knee, but walking is usually possible. You might feel a sharp pain when you twist your knee or squat. These symptoms may go away in 1 or 2 weeks but can come back if you twist or overuse your knee. The pain may come and go for years if the tear isn’t treated.
• Severe tears are where pieces of the torn meniscus can move into the joint space. This can make your knee catch, pop or lock. You may not be able to straighten it. Your knee may feel “wobbly” or give way without warning. It may swell and become stiff right after the injury or within 2 or 3 days.

So here are some exercises to help recovery and prevention:

1. Flexion Extension

• Begin in an upright standing position and put your one hand up against the wall.
• Place your weight onto one leg.
• Swing the other leg forward and backward.
• Repeat the movement.