what exercises can i do with a torn meniscus?
44796
Self-management. Avoiding twisting activities may decrease the symptoms from a torn meniscus. Additionally, one should do quadriceps setting exercises with the knee straight or mini-squats, bending only to 15 degrees, to prevent giving way and keep the quadriceps muscle from atrophying.
1336582
The best exercises that you can do to help improve strength, flexibility, and to improve knee function include partial squats, step-ups, side lying leg lifts, inner-thigh leg lifts, calf-raises, straight leg raises, short-arc leg extensions and hamstring stretching (focusing on perfect form, to the point of no pain, ...
599053
['Pendulum exercise: In this exercise, you bend forward at the waist and let your injured arm hang down toward the ground. ... ', 'Grip strength exercise: Squeeze a small ball (a racquetball works well) with gentle but even pressure several times per day.']
144780
['Rest – stop any exercise or activities and try not to put any weight on the injury.', 'Ice – apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the injury for up to 20 minutes every 2 to 3 hours.', 'Compression – wrap a bandage around the injury to support it.']
925126
If you feel some pain as the clicking/popping occurs, it could be a sign of a meniscus tear, which means there is a small piece of loose cartilage caught in the knee. Treatment for a torn meniscus commonly includes rest, pain relievers and physical therapy. Less commonly, surgery may be required.
847248
['Lateral heel touches. This exercise works your oblique muscles. ... ', 'Planks. This exercise works all of the core muscles. ... ', 'Plank hip drops. This exercise targets your obliques and lower back muscles. ... ', 'Side planks. ... ', 'Windshield wipers. ... ', 'Reverse crunches.']
88259
A: No specific exercise can help a LCL heal. The ligament will heal on its own, and the main thing to do is to prevent re-injury to the ligament during its healing.
1401924
['Straight leg raise: Lie on your back with your legs straight out in front of you. ... ', 'Prone hip extension: Lie on your stomach with your legs straight out behind you. ... ', 'Side-lying leg lift: Lie on your uninjured side. ... ', 'Wall squat with a ball: Stand with your back, shoulders, and head against a wall.']
570158
['Push up crunch. [00:15]', 'V-Sit pass the ball. [00:31]', 'Wall squat. [00:49]', 'Plank rollout. [01:06]', 'Glute bridge. [01:19]', 'Split squat. [01:35]', 'Hamstring curl. [01:46]', 'Leg rotation. [02:02]']
1160889
Meniscus repair recovery If your job mostly involves sitting at a desk, you may be able to get back to work in a week or two. If your job requires being on your feet, you could be off work four to six weeks. For a very physically active job or a return to sports, plan on a three- to six-month recovery period.
243603
['Hold a light weight (about 5 to 8 pounds), a hammer, or can of soup in the hand on your injured side.', 'Stand up straight, keeping your elbow against the side of your body.', 'Bring your palm up toward your shoulder, bending the elbow but keeping it in the same place. ... ', 'Complete 8 to 12 repetitions.']
129994
['Pendulum swing. Stand to the side of a table, steady chair, or railing and place the hand of your uninjured arm on the object for stability. ... ', 'Crossover arm stretch. Stand up straight and relax your shoulders. ... ', 'Standing row. ... ', 'Internal rotation. ... ', 'Posterior stretch.']
261464
['Rest. The first step is to rest the knee. ... ', 'Ice. ... ', 'Compress. ... ', 'Elevate. ... ', 'Take anti-inflammatory medications. ... ', 'Switch to heat. ... ', 'Try massage. ... ', 'Do knee exercises.']
698020
['Rest. Take a break from your normal activities to reduce repetitive strain on your knee, give the injury time to heal and help prevent further damage. ... ', 'Ice. Ice reduces both pain and inflammation. ... ', 'Heat. ... ', 'Compression. ... ', 'Elevation.']
493402
['Bridges. Share on Pinterest. ... ', 'Knee-to-chest stretches. Share on Pinterest. ... ', 'Lower back rotational stretches. Share on Pinterest. ... ', 'Draw-in maneuvers. ... ', 'Pelvic tilts. ... ', 'Lying lateral leg lifts. ... ', 'Cat stretches. ... ', 'Supermans.']
1153976
['Doorway stretch. Warm up your muscles by standing in an open doorway and spreading your arms out to the side. ... ', 'Side-lying external rotation. Lie down on the side opposite your injured arm. ... ', 'High-to-low rows. ... ', 'Reverse fly. ... ', 'Lawn mower pull.']
1419692
['Hand exercises. Exercises can help to keep the supportive ligaments and tendons in the hands flexible and may also help reduce pain in the hands. ... ', 'Hot and cold therapy. Applying ice to swollen joints for 10 minutes at a time can help reduce swelling. ... ', 'Splinting. ... ', 'Capsaicin creams.']