Physical Therapy
If your meniscus tear is not severe, your doctor may recommend physical therapy. This is usually a set of exercises you can do by yourself or with the guidance of a physiotherapist. Physical therapy does not necessarily help the torn meniscus heal, but it can help prevent stiffness in the knee and maintain muscle strength.
Some exercises [1] your doctor may recommend include quad sets, hamstring curls, and knee raises. Quad sets are simple exercises that will help you maintain muscle strength in your thigh. You can perform them in your home by following these steps:
- Sit on the floor with your injured leg stretched out in front of you.
- Press the back of your knee to the floor to tighten the muscles of your thigh.
- Hold this position for up to six seconds.
- Rest for 10 seconds.
You can do up to 12 repetitions in one day. You can place a small rolled towel under your knee if you feel discomfort under your kneecap.
You should only perform exercises when the injury is not severe or has started to heal. If you feel more than minimal pain while doing them, you should stop immediately.