What are good exercises to rehabilitate a torn meniscus?

While there are no exercises that are right in every situation, there are several strategies in our toolbox that we use frequently that work both for those fresh off the operating table and those who have had their meniscus repaired years ago.

1. Establishing good foot and ankle mobility. The foot is a critical shock absorber and platform for propulsion. If it lacks adequate range to complete these functions, the excess stress often travels up to the knee.

2. Establishing good hip mobility. Like the foot, the hip has the ability to be a friend or foe to the knee. By stretching the hip flexors, hamstrings, and hip rotators, we can give the hip more ability to help absorb the bending, twisting, and lunging that we do in our daily activities. If the hip is tight and unable to absorb force, the knee is forced to contribute more.

3. Single Leg balance exercises. Getting the affected side to begin normal loading is a critical step in preparing the knee to function normally during walking, climbing steps, and other activities of daily life. A good rule of thumb to follow is to start with success and gradually increase the challenge. If the exercise causes pain in the knee or you are unable to maintain balance, decrease the challenge.

One of our favorite single leg balance exercises is to stand on one leg and reach forward to a target about knee high and 12-24” away with the opposite hand and return to the upright balanced position. As this becomes easier, you can up the challenge by extending the reach, changing the direction of the reach, or even increasing the speed. Just remember to start with success. A little wobble is okay, but it should not create pain. If it does, decrease the challenge.

Good luck!