A torn meniscus can cause knee pain, swelling, and instability, making it challenging to stay active. However, the right exercises can help you maintain strength and mobility while protecting your knee as it heals. It’s important to focus on gentle, controlled movements that do not place excessive stress on the meniscus. Below are recommended exercises, based on guidance from me and my team at Hospital for Special Surgery.
Why Exercise Matters After a Meniscus Tear
Exercise helps maintain muscle strength, joint stability, and range of motion—all of which are critical for recovery from a meniscal injury. The right program can reduce pain, support healing, and prevent stiffness or muscle atrophy. Always consult your physician or physical therapist before starting any exercise routine, as recommendations may vary depending on the severity and location of your tear.
Safe Exercises for a Torn Meniscus
1. Quad Sets
These exercises are simple contractions of the quadriceps muscle without moving the knee. Sit with your leg straight and tighten the muscle on the front of your thigh, holding for five seconds, then relax. Repeat several times. This exercise helps maintain muscle strength without putting stress on the knee joint
2. Heel Slides
In this exercise, lie on your back with your legs straight. Slowly slide your heel toward your buttocks, bending your knee as far as is comfortable, then slide it back out. This gentle movement helps restore knee flexion and extension without excessive pressure on the meniscus.
3. Ankle Pumps
While sitting or lying down, flex your foot up and down at the ankle. This simple exercise improves circulation, reduces swelling, and helps prevent blood clots, especially if you’re less mobile after injury or surgery.
4. Gravity-Assisted Knee Flexion
Sit on a chair and let your lower leg dangle, gently swinging it back and forth. This exercises uses gravity to help regain knee motion without forcing the joint, making it a safe way to improve flexibility.
5. Patellar Mobilization
Gently move your kneecap up, down, and side-to-side with your fingers. This exercises can help prevent scar tissue and maintain mobility in the knee joint after injury or surgery.
6. Stationary Bike (as approved by your doctor)
Once you have regained some range of motion and your doctor or physical therapist approves, gentle cycling on a stationary bike is an exercise that can help restore mobility and build endurance without high impact.
What to Avoid
Open chain knee extension exercises (such as using a leg extension machine) and deep squats or lunges should be avoided, as they can put excessive strain on the meniscus and delay healing.
The Importance of Professional Guidance
Every meniscal tear is unique, and your exercise plan should be tailored to your specific injury and recovery stage. It’s important to follow the instructions of your orthopedic surgeon and physical therapist to ensure a safe and effective recovery. If you experience increased pain, swelling, or instability during any exercise, stop and consult your care team.
For more information on meniscal tears, symptoms, and recovery—including detailed exercise guidelines—read this meniscal tear resource.
If you have more questions about a torn meniscus, see these additional posts:
- 5 Exercises to Avoid With a Torn Meniscus
- 5 Symptoms of a Torn Meniscus That Will Self-Heal
- How To Know When You Should Have a Torn Meniscus Surgically Repaired
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