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Meniscal
tear rehabilitation
Exercises
for meniscal tears
Resistance
exercises for building strength
Alternative
exercises
When
can I return to my sport or activity?
How
long will the effects of the injury last?
When
surgery is required
Read
more about meniscal tears
Meniscal tear rehabilitation
As an athlete, your number one concern is getting back to full strength
as soon as possible so that you can return to training and competition.
That is why appropriate rehabilitation is extremely important. Rehabilitation
for a meniscal tear often includes the following:
- Rest
Take a break from activities that stress the knee joint. With rest,
the knee will be less painful. Some meniscal tears will heal with time.
- Ice
Apply ice in 15-minute periods during the first 24 hours after the injury
and for several days after if needed. This helps reduce swelling, inflammation,
and pain.
- Compression
Wrap the knee in an elastic bandage. This will help stop swelling and
provide support and protection for the knee. Do not pull the elastic
tightly.
- Elevation
Keep the injured knee raised for the first 24 hours, including during
sleep. This will help drain fluid and reduce swelling.
Use anti-inflammatory
medications such as ibuprofen to reduce inflammation and speed up recovery.
Blood vessels will
feed the outer edges of the meniscus, giving that part the potential to
heal on its own. Small tears on the outer edges often heal themselves
with rest.
Although rest, nonsteroidal
anti-inflammatory drugs, and avoiding the activity that caused the injury
are the main steps for rehabilitating a meniscal tear, more serious conditions
may require surgery. Your doctor may also prescribe physical therapy to
stretch and strengthen the quadriceps muscle, which connects to the patella,
to help maintain muscle strength, flexibility, and endurance.
Exercises for meniscal
tears
The following exercises, which place no extreme mechanical or weight-bearing
stress on the knee, patellar tendon, or kneecap and use full range of
knee motion, can be very effective during rehabilitation. However, they
are not a substitute for physician consultation or rehabilitation by a
rehabilitation specialist. Please consult your physician for questions
about your specific knee injury.
- Unloading the knee
Put a light weight (5 to 10 pounds) on your ankle and sit in a position
that allows the leg to dangle (on a bench, tall stool, edge of bed).
Hold for 5 to 15 minutes, 1 to 3 times a day. Repeat for the other knee.
- Knee extension
Sit in a chair and rest your foot on another chair across from you so
that the knee is slightly raised. Gently push the raised knee toward
the floor using only leg muscles. Hold the stretch for 5 to 10 seconds,
then rest a minute. Repeat 10 times. Do every day up to 3 times a day.
- Alternative knee
extension exercise
Sit on the floor or bed with your legs extended, and place a rolled-up
towel underneath your Achilles tendon. Gently push your raised knee
toward the floor. Hold the stretch for 5 to 10 seconds, then rest a
minute; repeat 10 times. Do every day up to 3 times.
Resistance exercises
for building strength
The following resistance exercises help to build strength.
- Knee extension
Use a leg extension resistance training machine. Begin the exercise
seated with the knees at as nearly full flexion as the machine being
used will permit. Start with an amount of resistance that can be overcome
with no pain. Fully extend the knees and hold this position for 3 to
5 seconds. Slowly return to the beginning position, rest for 5 seconds,
then repeat this cycle for a total of 10 times. Increase resistance
from one training session to the next as pain permits.
- Knee flexion
Use a leg flexion resistance training machine. Begin the exercise laying
face downward with the knee as extended as the machine will allow. Start
with an amount of resistance that can be overcome with no pain. Fully
flex the knees and hold for 3 to 5 seconds. Slowly return to the beginning
position and rest for 5 seconds. Repeat this cycle for a total of 10
times. Increase resistance from one training session to the next as
pain permits.
During rehabilitation
from prepatellar bursitis, you'll need to maintain strength of the thigh
muscles. The following exercises do this without adding undue stress on
the knee:
- Half-knee bends
Stand with back flat against a wall, arms at sides, feet at shoulder
width, and heels about a foot from the wall. Allow the knees to bend
slowly, lowering the body weight until the knees are flexed at a 45-degree
angle, or until pain intervenes. Immediately return slowly to the upright
position and rest for 5 seconds. Repeat this cycle for a total of 10
to 15 times.
- Quadriceps setting
While sitting in a chair, straighten your leg and hold. Repeat 5 to
10 times. Do the exercises with both knees, up to 3 times each day.
- Alternative quadriceps
exercise
Lie on a flat, firm surface with legs extended. Then raise one leg,
12 inches off the surface and use it to trace a "T" pattern
in the air. To start, repeat 5 to 10 times. Do the exercises every day,
up to 3 times each day.
- Wall slide
Leaning with your back against a wall, bend your knees 30 degrees, sliding
down the wall, then straighten up again. Move slowly and smoothly. Keep
your feet and legs parallel, and center your kneecap over your second
toe. Repeat 5 to 10 times, 1 to 3 times a day.
If you have increased
soreness after doing these exercises, it may help to ice your knee or
knees for 10 to 20 minutes. Place a bag of ice or frozen vegetables over
the joint, with a towel between to protect the skin. Other helpful measures
include elevating your leg on a chair, and taking acetaminophen before
or after exercise if ice alone is inadequate.
If increased soreness
or pain lasts for more than 2 hours after exercise, you should cut back
to fewer repetitions of the strength exercises; then gradually build up
again.
Alternative exercises
During the period when normal training should be avoided, alternative
exercises may be used. These activities should not require any actions
that create or intensify pain at the site of injury. They include:
When can I return
to my sport or activity?
The goal of rehabilitation is to return to your sport or activity as soon
as is safely possible. If you return too soon you may worsen your injury,
which could lead to permanent damage. Everyone recovers from injury at
a different rate. Return to your activity is determined by how soon your
meniscal tear recovers, not by how many days or weeks it has been since
your injury occurred.
Generally, full use
of the affected knee should be delayed until all symptoms subside. In
the interim, activities that place no pressure on the knees, such as swimming
or cycling, can maintain cardiovascular fitness.
You may safely return
to your sport or activity when, starting from the top of the list and
progressing to the end, each of the following is true:
- the knee can bend
and straighten without pain
- you are able to
jump on the injured leg without pain
- you are able to
jog in a straight line without pain
- swelling is gone
- normal strength
of the quadriceps muscles has returned
How long will the
effects of the injury last?
A meniscal tear caused by overuse often resolves after two weeks if you
refrain from the activity that caused the problem and use the proper rehabilitation
techniques. In more serious cases, symptoms may last months and may require
surgery.
When surgery is
required
Keep in mind that if your meniscal tear requires surgery, the damaged
knee needs time to heal before exercise can begin. While in the hospital,
patients start partial weight bearing with exercises to re-establish knee
joint mobility and normal gait. In these cases, you may be required to
wear a brace and use crutches for the first six weeks.
A physical therapy
program usually begins with range-of-motion and resistive exercises, then
incorporates power, aerobic and muscular endurance, flexibility, and coordination
drills.
Surgery to remove
the damaged meniscus may be necessary if your knee locks and is accompanied
by pain.
Meniscal tears also
often happen in combination with other injuries such as a torn anterior
cruciate ligament (ACL).
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