These 5 Exercises for a Torn Meniscus Ease Knee Pain and Restore Range of Motion (2024)

No one likes being sidelined by knee pain. And if your ache is from a torn meniscus, it can linger for weeks. Contrary to popular belief, meniscus tears aren’t exclusive to athletes. They can happen from something as simple as a misstep while getting out of bed or going down the stairs. Rather than struggling with soreness, try these exercises for torn meniscus that ease the ache and help speed healing.

What causes a torn meniscus?

“The meniscus is a cushioned tissue in your knee between the femur (thigh bone) and the tibia (shin bone),” says Milica McDowell, PT, DPT, a certified exercise physiologist and VP of operations Gait Happens. “It acts as a cushion and creates space between the bones. A torn meniscus can be caused by an injury (slip, trip, fall, sports injury) or a chronic breakdown (degeneration or overuse).”

A tear can be either traumatic or degenerative. The traumatic type is more common for athletes and comes from a “sudden, forceful twist or rotation at the knee,” explains Devin Trachman PT, DPT, MTC, OCS, clinic director for PTCentral.

She adds that it can also be a gradual injury resulting from “degenerative changes like osteoarthritis in the knee associated with age-related wear-and-tear or being overweight.”

Symptoms of a torn meniscus

In some cases, the pain is minor. If your tear is more severe, you may struggle just bending your knee and straightening your leg. Common symptoms include:

• Pain when twisting your knee
• Clicking, popping or catching sensation
• Feeling like your knee could give way
• Not being able to extend the knee
• Locked or “caught” feeling

The benefits of exercises for torn meniscus

While severe cases of a torn meniscus might need surgery, more minor cases can be treated with physical therapy, rehab exercises or gentle stretches.

“Mobility and strength exercises are key to improving function if you’ve experienced a torn meniscus,” says McDowell. “Focusing on restoring full bending and straightening range of motion is key. And focusing on strength of the thigh, glutes and abs is key to helping protect the joint.”

These exercises for a torn meniscus will also help decrease swelling, improve joint stability and strengthen the knee. But first, you’ll need a proper diagnosis.

“An X-ray doesn’t show the meniscus,” McDowell says. To confirm if you have a torn meniscus, “it often takes a clinical exam with a medical pro and an MRI study, which shows the soft tissue and the bones.”

The 5 best exercises for a torn meniscus

Trachman says the best exercises for a torn meniscus are those that “focus on restoring the range of motion in the knee and strengthening the muscles surrounding the knee.”

She recommends talking to a physical therapist to determine the duration and frequency of your meniscus tear rehab exercises.

If you’re just starting out, Trachman says incorporating these exercises for a torn meniscus two times a day is ideal. “It helps restore their range of motion and the activation of their quadriceps muscles,” she adds.

1. Quad sets

“This strengthens the quadriceps muscles, which helps achieve full knee extension and normalizing gait pattern,” says Trachman.

1. Begin seated with your legs straight and your arms behind you for support.
2. Press the backs of your knees into the floor, straightening your legs even further.
3. Do three sets of 10 reps.

2. Hamstring curl

“A hamstring curl exercise on a gym ball is a great way to help protect the knee joint,” says McDowell.

1. Lie on the ground and place your legs on a large balance/exercise ball.
2. Then lift your hips and dig your heels into the inflatable ball.
3. Pull the ball toward your glutes, then kick it back out.
4. Do two to three sets of five to eight reps each.

3. End-range bend

“With a meniscus tear, you want to make sure you preserve range of motion,” McDowell says. “Working on your end range of motion bending is key.”

1. Sit in a chair.
2. Slide the heel on your affected leg back, then cross your legs at the ankle.
3. Use your other leg to gently push the affected knee back until you reach your end range of motion (make sure you feel no pain while you’re doing this).
4. Hold for 30-60 seconds, then repeat three to five times.

4. Straight leg raises

Trachman says this strengthens the quadriceps and hip flexor muscles.

1. Lie on your back with your hands by your sides.
2. Bend your unaffected knee with your foot flat on the floor. Keep your affected leg straight.
3. Raise your affected leg about 8 to 12 inches off the floor, keeping your leg straight and toes pointed toward the ceiling.
4. Briefly hold, then return to the starting position.
5. Do three sets of 10 reps each.

5. Side steps

“This strengthens the glutes and helps stabilize the knee joint,” says Trachman.

1. Begin standing with a resistance band around your ankles, knees slightly bent.
2. Take 10 small steps to the left, then 10 small steps to the right.
3. Repeat the sequence three times.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.