05 May Exercises To Improve Strength After A Meniscus Tear
Whether you’re an all-star athlete or office worker, you likely rely on your knees to carry you throughout the day. The knees are critical for daily movement, and an injury to the meniscus can hold you back from performing the activities you love. At Advanced Orthopedics & Joint Preservation, our orthopedist in Roslyn NY is here to help you improve your strength after a meniscus injury and get back to the activities you love quickly. Continue reading to learn more.
Exercises To Improve Strength After A Meniscus Tear
A meniscus tear is a common knee injury treated by our orthopedist in Roslyn NY that often affects individuals who play contact sports. This injury can also be caused by performing daily activities that strain the knee joint or general wear and tear. Meniscus tears are not always painful, but they can cause swelling and instability in the knee. Depending on the severity of the tear, we may recommend gentle exercises to improve strength and stability in the area. Some of the best activities after a meniscus tear include:
*As always, please consult with an Advanced Orthopedics & Joint Preservation medical provider before starting any new exercise regimen.
Straight Leg Raise
Straight leg raises can gently stretch the hamstrings and strengthen the quadriceps. Here’s how to perform this exercise:
- Start on the floor with your left foot flat, and your right leg extended.
- With your pelvis and back neutral, flex your right foot and tighten your thigh muscles. Slowly raise this leg off of the floor.
- Gently lower the right leg back to the floor and perform two sets of ten repetitions.
- Switch to the left leg and repeat.
This exercise helps build strength in your thighs and can be performed throughout the day:
- Sit on a chair with your feet flat on the floor.
- Flex your right foot and lift it, gently straightening the leg from the knee.
- Lower this foot back to the starting position and repeat ten times.
- Switch to the left leg and repeat the first steps.
Clams are a beneficial exercise that can work several muscle groups, including the buttocks and hip abductors. To perform this exercise:
- Lie on your left side with your feet and hips aligned.
- Bend your knees about 45 degrees, and raise your top knee as high as possible. Try not to move your pelvis or lower back.
- Gently lower the top knee to the starting position, and perform two sets of ten repetitions. Rest for around one minute between each set.
- Repeat clams on the right side.
A torn meniscus can be a painful and inconvenient injury. Fortunately, certain exercises can help rebuild strength and optimize your recovery process. Our orthopedist in Roslyn NY at Advanced Orthopedics & Joint Preservation will work with you throughout your recovery to help you return to an active and pain-free lifestyle. Contact us today to request an appointment!