Exercises After Knee Surgery Meniscus

Our knee is protected by a C-shaped cartilage disc, called the meniscus. The meniscus is a cushioning layer on the outside edge and inside the knee that balance the load between the knee. Injury or tear in the meniscus can hinder the performance of normal knee and causes pain, swelling, and stiffness. If not treated, can lead to a torn meniscus knee instability, namely the inability to move the knee is a normal and continuous pain in the knee.

Exercises After Knee Surgery MeniscusTo heal the meniscus tear through self-care, treatment, exercise (or a combination), start with a few exercises after knee surgery meniscus below:

The following things must be avoided:

  • Heat Exposure, heat can cause bleeding more because of the dilation of blood vessels . Thus, a hot bath, sauna, hot compresses, or contact with hot environments should be avoided.

  • Too many moves. Restrictions on certain activities should be considered to avoid further injury to the injured area.

  • Massage. Pressure whatever is given to an injured area may cause more severe damage.

Here you needs to do:

  1. Find a trusted  physical therapist.

Licensed physical therapy involves a variety of exercise that can help solve your condition. Start an Exercises after knee surgery meniscus schedule with a professional help you regain meniscus strength and maintain optimum performance.

  1. Perform passive knee extension. It is often recommended if the patient can not straighten your knee fully. Here’s how:

  • Once in a lying position, place a rolled towel under the heel of the foot injury to lift at least 16 cm from the floor.

  • Relax your leg muscles for some minutes and let gravity gradually straighten the knee.

  • Repeat these steps three times and do this exercise with repetition as much as desired.

  1. Try to slide heel. Once the pain subsides, you can try the heel slide. Here’s how to do this exercise:

In a sitting position, straighten your legs forward and gradually pull the injured foot heel toward the buttocks.

  1. Try standing calf stretch.

Place both hands on the wall, at eye level, In a standing position . Place the injured leg behind you with the heel flat on the floor while the other leg is positioned forward with your knees bent. While the hind legs slightly rotated inward, slowly lean toward the wall until a stretch felt in calf.

  1. Make a hamstring stretch on the wall.

Lying on the floor with your buttocks near the hall door, straighten your legs does not hurt down the hall door. Then, lift the injured leg and lean on the wall next to the door frame. Keep position until the stretching feels the hamstrings and repeat three times.

  1. Make a step-up.

In a standing position, lift the injured leg at least to 12.7 cm above the floor while the other leg remains flat on the floor. Once your knee is strong enough, try using stackable circuit step as you find in a gym. Experiment with different heights for maximum stretch for exercises after knee surgery meniscus.

  1. Make a knee stabilization exercises.

Cover the ankle uninjured leg with elastic tubing and tie it at the door, about as high as the ankle. Face the door, bend your knees slightly and keep your injured muscles remain tense. Hold the position while moving the uninjured leg straight behind you.