A meniscus tear can stop you in your tracks. And if you are over 50, the advice you get can feel vague: rest, ice, wait and see. But physio specialist Dr. Alyssa Kuhn has a more active approach, and it starts with five gentle exercises you can do at home.
Here is what she told 10Almonds, in order from easiest to more challenging.
The Five Exercises
Seated knee extension. Sit near the edge of a firm chair. Straighten and bend your affected leg. If lifting your leg is uncomfortable, keep your heel on the floor.
Straight leg raise. Straighten your affected leg with your heel on the floor. Press your knee down to activate your thigh muscles. Then lift your leg, keeping your toes pointed up and your torso upright.
Back kicks. Hold a stable surface and shift your weight to your unaffected side. Kick your affected leg straight behind you, keeping your knee straight and your upper body still. As you get stronger, you can add small pulses at the top of the movement.
Single-leg balance. Start with both feet in a comfortable stance. Gradually shift more weight onto your affected leg by tapping the toes of your other foot behind you. Use support and widen your stance as needed.
Squats. Hold a supportive surface and push your hips back first, then bend your knees into a mini squat. Keep your weight evenly spread between both legs. Go less deep to make it easier, deeper to make it harder.
How to Know When to Push and When to Back Off
Dr. Kuhn suggests starting with just one or two exercises that feel comfortable. Move on to the next one when your knee becomes less painful, less swollen, more mobile, stronger, and more confident.
Pay attention to how your knee feels in the hours after you exercise. Increased pain, stiffness, or swelling afterward can be a sign the intensity was too high. If that happens, ease back, modify the exercise or reduce how much you do.
A few warning signs call for professional attention. If your knee locks up, if you cannot put full weight on your leg, or if pain and swelling will not go away, it is worth getting checked out. Dr. Kuhn specifically recommends seeing a physiotherapist, noting that physios typically have more specialized knowledge of this kind of injury than a general practitioner does, though there is nothing wrong with getting opinions from both.
Moving carefully and consistently is the goal here. These exercises are designed to work with your knee, not push through it.
