Physical Therapy for Meniscus Tears

Sep 29, 2023

Knee rehab exercises to improve strength and range of motion

Physical therapy (PT) for a meniscus tear involves a specific set of exercises to restore optimal function in your knee. Working with a physical therapist can help you strengthen your knee and regain full range of motion so you can resume your normal activities.

This is often recommended after meniscus surgery, but physical therapy for a torn meniscus may, in fact, help you avoid surgery altogether.

Your PT may use various modalities and treatments to control your pain or knee swelling, or to improve the way the muscles around your knee contract and support the joint.

This article details the type of exercise program that may be prescribed for your meniscus tear. These exercises should not cause any extra pain in your knee.

Before starting this, or any other exercise program, check in with your healthcare provider and physical therapist to be sure it is safe for you.

Performing heel slides is a great way to improve your knee's flexion, or its ability to bend fully.

To perform the heel slide exercise:

To improve knee extension (straightening) range of motion, you can perform the prone hang exercise:

If any of the range of motion exercises cause increased knee pain, stop and check in with your physical therapist.

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Your quadriceps muscle, or "quad," straightens your knee, and supports the joint and kneecap.

After a meniscus tear or injury, your physical therapist will likely have you work to improve your quadriceps function so your knee joint is adequately supported. Try the following exercises.

To perform quad sets:

To perform the short arc quad (SAQ) exercise:

To perform mini squats in a modified position:

Perform each exercise slowly and carefully, and be sure to stop if your knee pain increases.

Research indicates that hip strength can have a direct effect on knee position. Weak hips can cause your knees to move out of proper alignment.

Your PT may prescribe hip-strengthening exercises to help keep your knees in the best position possible, thus minimizing stress on your meniscus.

Straight leg raises are a great way to improve your hip strength to help your knees. Here is how you do them:

You can perform straight leg raises in different positions. If you are lying on your side while doing it, your gluteus medius muscles will be working. Your gluteus maximus will be working if you do the prone straight leg raise.

Hip strengthening can also be accomplished with advanced hip exercises like the single-leg bridge or with ball bridges.

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Proprioception is your body's ability to understand where it is in space. This is possible because your joints and muscles communicate with your brain.

Sometimes after a meniscus injury, your proprioception becomes impaired. This may occur due to a period of immobilization after your injury.

Working with your PT on balance and proprioception exercises may be an important component of your rehab program.

Some balance exercises to do may include:

Balance and proprioception exercises should be challenging, but you should always remain safe while performing them. Be sure you have a safe environment to exercise in and something to hold onto.

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After a few weeks of working on restoring normal range of motion, strength, and balance, it may be time to start to recover your ability to run, jump, and land properly. This can help you return to high-level work and athletic activities.

Plyometrics is a type of exercise that involves ​learning to jump and land properly. This can help you restore optimal neuromuscular recruitment of the muscles around your hips and knees.

Working on plyometrics as part of your meniscus rehab can help minimize stress and strain around your knee when running, jumping, and performing cutting maneuvers during sports.

Plyometric exercises and neuromuscular training for your knees may include:

One important caveat when working on plyometrics for your knee: Be sure your knee is in alignment with your ankle when jumping and landing.

Your PT can make sure you are doing these exercises correctly.

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Riding a stationary bike may be an important component of your meniscus tear exercise program. Bike riding can have many benefits, including:

Your physical therapist can help determine the amount of time you should ride and the right amount of resistance. In general, it is recommended you ride for 20 to 30 minutes, several days each week.

A meniscus tear can be a painful injury that can prevent you from enjoying your normal work and recreational activities.

By working with your healthcare provider and engaging in an active physical therapy exercise program, you can quickly and safely return to your optimal level of activity and function.

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Brund RBK, Rasmussen S, Nielsen RO, Kersting UG, Laessoe U, Voigt M. The association between eccentric hip abduction strength and hip and knee angular movements in recreational male runners: An explorative study. Scand J Med Sci Sports. 2018;28(2):473-478. doi:10.1111/sms.1292

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Chmielewski TL, George SZ, Tillman SM, et al. Low- Versus High-Intensity Plyometric Exercise During Rehabilitation After Anterior Cruciate Ligament Reconstruction. Am J Sports Med. 2016;44(3):609-17. doi:10.1177/0363546515620583

By Brett Sears, PTBrett Sears, PT, MDT, is a physical therapist with over 20 years of experience in orthopedic and hospital-based therapy.