KNEE PAIN IS a primary symptom in several injuries—muscle pulls, ligament ruptures, patellar tendonitis, arthritis, and meniscus tears.
A minor meniscus tear can disrupt the overall functionality of the knee. Bending the joint can be painful—so walking can be uncomfortable, while running and jumping can be even more painful.
It's important to properly rehab a torn meniscus to regain healthy function and reduce the possibility of the injury reoccurring. Below, Jereme Schumacher, P.T., D.P.T., of Bespoke Treatments in San Diego is here to provide some exercises to get you back up and moving. These exercises will "strengthen the muscles of the hip, the knee, and the ankle in order to improve that single leg balance and put you in the best position to succeed after your meniscus injury," he says.
If you experience significant pain with these movements, be sure to see a healthcare provider for more individualized treatment.
What Is the Meniscus?
The meniscus is a pad-like structure made up of cartilage that cushions the point of connection between bone of the thigh and the bones of the shin, Schumacher says. It acts as a shock absorber, and distributes load properly so we can apply pressure through our legs. It also acts as lubrication so we can bend our knees without any grinding feeling, and adds an aspect of joint stabilization. The meniscus is made up of two components—one pad on the inner portion of the knee, and one on outer portion.
What Is a Meniscus Tear?
Injury is still possible, even though the meniscus is made up of sturdy fibrous cartilage. Movements that force a rotation at the knee can end in a meniscus tear when not properly supported by the surrounding muscles—think a quick stop and go in soccer or football when your landing leg slides out from under you. If these surrounding muscles do not activate properly to combat the force applied to the knee, our meniscus may end up taking the brunt of that pressure and rip. This can happen with unilateral, or single leg, movements.
A meniscus tear can cause pain, swelling, and stiffness. It might be compounded with a popping sensation with bending, or difficulty fully straightening the knee. Healing can be a long, arduous process. "There is limited blood supply to the inner two thirds of the menisci which makes healing harder if an injury occurs in this area," Schumacher says.
Treatment routes are dependent on the severity of the tear. Some incidents may only require rest, and others may require surgery.
How Can Exercises Help?
Tears happen when the muscles surrounding our knee are not strong enough to support movement in different directions. Strengthening those muscles is vital to ensure that you heal properly from a meniscus tear and prevent another from occurring. This can be done effectively by mobilizing the areas and strengthening them through single leg balance exercises.
It's not just about the muscles surrounding the knee, though. Support of the knee also means support of the hips and ankles. These exercises will strengthen the muscles of all of those joints.
Who Should Do These Exercises?
"Although these exercises are tailored towards an individual with a meniscus injury, they can be completed by anyone as a prehab routine to mitigate the risk for meniscus injuries in the future," Schumacher says.
Below, Schumacher lays out 5 exercises to help mitigate meniscus pain.
5 Exercises for Meniscus Tears
Foot Mobilization
There are 26 bones in the foot, and even more joints. That's a lot of points of contact to activate when balancing on one foot. You can awaken those joints by creating blood flow to the area before beginning balancing exercises.
How to Do It:
- Grab a mobility ball. If you don't have one, a tennis or lacrosse ball work.
- Place the ball at the top of your foot, slowly applying pressure onto it.
- Roll the ball back and forth from heel to toe. Don't apply pressure to the point of pain.
- Do this for about 30 to 60 seconds before switching over to the other foot.
Hamstring Scoop
The hamstring is the muscle that sits across the back of your thigh. It crosses the knee and hip, making it an important stabilizer for both joints.
How to Do It:
- Prop one foot on its heel in front of you, straightening out the knee.
- Sink your hips back, continuing to keep the front knee straight.
- Scoop your hands down towards your front toe and up towards the sky to return to a standing position. That's one rep.
- Do 10 reps on each leg.
Single Leg Balance with Dumbbell Pass
Now that we're warmed up, it's time for a few stabilization exercises. This will include single leg balance movements to "challenge the dynamic stability of the knee, the foot, and the hip," Schumacher says. Grab a light weight for this one.
How to Do It:
- Begin by balancing on one leg by pushing the hips back and creating a the slight bend in the knee.
- Hold the dumbbell in one hand and lift it laterally to about shoulder height.
- Pass the dumbbell to the other hand and do the same thing. Stay balanced on the one leg the entire time. One rep is complete when the movement has been executed on both sides.
- Do 10 reps before switching legs.
Ankle Excursion
This exercise adds a little bit of a dynamic challenge to your single-leg balance.
How to Do It:
- Balance on one leg with a slight bend in the knee.
- Swing the opposite leg out to the side, and then cross it back over in front of the balancing leg.
- As the leg swings, move your upper body opposite of the direction of the leg to challenge the hip and ankle.
- Do 10 reps before switching to the other leg.
Reverse Lunge
Lunges will allow you to develop single-leg strength, but the standard forward lunge isn't the best choice for someone with a meniscus issue. A reverse lunge will take some pressure away from the knee and transfer it into the hamstring and glute muscles.
How to Do It:
- Take a step back with one leg.
- Drop the knee down towards the floor to the point where a 90 degree angle is created in both the front and back knee.
- Push off the front leg to return back to a standing position.
- Keep the torso tall, facing the front of the room.
- Do 10 reps before switching to the other leg.
For more advice from physical therapists to help you move and feel better, check out all of our guides in The Fix series.
Cori Ritchey, NASM-CPT is an Associate Health & Fitness Editor at Men's Health and a certified personal trainer and group fitness instructor. You can find more of her work in HealthCentral, Livestrong, Self, and others.
Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
