Range of motion and quad excercises for knee meniscus tear

After knee meniscus injury the major component of  you rehabilitation program must be exercises. Your physical therapist will perform several exercises with you in clinic and will suggest many as a part of your home exercise program which can help you to fully recover from your meniscus injury.

Before starting any exercise program make sure you check in with your physical therapist to make sure that exercises are safe for you here are some of the exercises which help you to strengthen your quadriceps muscles and increase your range of motion 

exercise should not cause any extra pain in your knee

Range of motion exercises

When your knee meniscus is teared you may suffer from decreased functional mobility and limited range of motion your ability to bend a straighten your name will become painful and limited. Restoring normal range of motion and recovering from pain are one of the important goals of your rehabilitation programs here are some of the exercises for this purpose

Heel Slides

Performing this exercise is a great way to improve your knee flexion and range of motion performing heel slides follow this steps

  • Lie on your back
  •  now slowly slide your heel up towards your bottom so your knee will bend as far as possible
  • Now slowly slide your heel back to the straight knee position
  • Repeat it for 10 times
  • Make sure to be gentle and move slowly

Prone Hang Exercise

For improving the knee extension you can perform this exercise for performing this exercise follow these steps

  • Lie on your stomach with your leg over the end of your bed
  • Allow the gravity to slowly pull your knee into full extended position
  • Hold This position for 15 to 30 seconds
  • Repeat 3 times

Quad strengthening excercise

Your quad muscles are the muscles which straighten your knee and it’s sports your joint and knee cap so after any meniscus injury your physical therapist will be most likely to tu work on these muscles and improve the strength and functioning of quadriceps muscles so your knee joint will be supported accurately for this following exercises are performed

Quad Sets

For performing quad sets

  • Lie down on the back with your knee out straight
  • Place a  roll-up towel or a ball underneath your knee
  • Press the back of your knee down into towel while tightening your quad muscles
  • Now hold for 5 seconds and then slowly release your contractions
  • Repeat it 10 times

Short Arc Quad Exercise

 For Performing this exercise

  • Place a roll  travel or soccer ball underneath your injured knee
  • Now tighten your quad and straighten your knee all the way
  • Maintain this contraction for 3 seconds and then slowly lower down
  • repeat it 10 times

Modified mini squat

For performing mini squat follow these steps

  • Stand with your legs at shoulder width apart
  • Bend your knees at a 45 degree angle
  • Hold this position for three seconds
  • Now slowly stand back up straight
  • Repeated 10 times
  • Perform each exercise slowly and carefully so that your knee pain doesn’t increase