These exercises are part of most meniscus tear physiotherapy treatment programs.
They help you regain strength, stability, and movement after injury or surgery.
Always do them under the guidance of a physiotherapist, especially in the early recovery phase.

1. Quadriceps Setting (Isometric Quads)

After a meniscus tear, the thigh muscles (quadriceps) often become weak. This simple exercise activates them without bending the knee — ideal for early rehab.

How to do it:

• Sit on the floor with your leg straight.
• Tighten your thigh muscles by pressing the back of your knee gently into the floor.
• Hold for 5 seconds, then relax.
• Repeat 10–15 times, 2–3 times a day.

   

How it works : It strengthens the quadriceps without putting stress on the meniscus or knee joint, helping prevent muscle loss during rest.

Benefits:

• Improves thigh activation
• Supports joint stability
• Reduces stiffness and aids circulation

   

Pro Tip: Place a small rolled towel under your knee for added comfort and control.

2. Straight Leg Raise

This exercise helps rebuild the main front-thigh muscle, crucial for walking, standing, and climbing stairs after a meniscus tear physio plan begins.

How to do it:

• Lie on your back, one knee bent and the other straight.
• Tighten the thigh of your straight leg and slowly lift it about 12 inches off the floor.
• Hold for 5 seconds, then lower gently.
• Repeat 10–12 times for 2–3 sets.

   

How it works: It strengthens the quadriceps while keeping the knee stable, promoting proper alignment.

Benefits:

• Builds muscle control
• Prevents knee buckling
• Helps maintain leg strength without strain

   

Pro Tip: Move slowly — lifting too fast reduces muscle engagement.

3. Hamstring Curls

The hamstrings (back thigh muscles) support knee bending and stability. Strengthening them helps balance the forces around your joint.

How to do it:

• Stand holding a chair or wall for balance.
• Bend your knee, bringing your heel toward your hips.
• Hold for 3–5 seconds, then lower.
• Do 10–15 reps per leg.

   

How it works: This exercise strengthens the posterior muscles that protect the meniscus from overloading.

Benefits:

• Improves knee control
• Reduces joint strain
• Enhances walking strength

   

Pro Tip: Avoid swinging your leg; perform controlled movements only.

4. Heel Slides

After an injury or surgery, stiffness is common. Heel slides gently restore bending (flexion) without overstressing the joint.

How to do it:

• Lie on your back with both legs straight.
• Slowly slide your heel toward your hips, bending the knee.
• Hold for a few seconds, then return.
• Repeat 10–20 times daily.

   

How it works: It maintains mobility and prevents scar tissue from limiting your motion.

Benefits:

• Reduces stiffness
• Promotes joint lubrication
• Improves flexibility safely

   

Pro Tip: If you feel pain or tightness, reduce the range and increase gradually over time.

5. Mini Squats

Mini squats are a safe, functional exercise that builds strength in the thighs and hips without putting too much pressure on the meniscus.

How to do it:

• Stand with your feet shoulder-width apart.
• Slowly bend your knees up to 30 degrees.
• Keep your back straight and knees over your toes.
• Return to standing.
• Perform 10–15 reps.

   

How it works: It strengthens the quadriceps, hamstrings, and glutes together — crucial for balance and controlled movement.

Benefits:

• Enhances joint stability
• Builds lower-body coordination
• Boosts confidence during movement

   

Pro Tip: Avoid deep bending or jerky motion — small angles are safer and equally effective early on.

6. Standing Heel Raises

This simple move strengthens your calves and improves balance — both essential for walking and joint control during meniscus tear rehabilitation.

How to do it:

• Stand with your feet apart and hands on a wall or chair for support.
• Rise onto your toes, lifting your heels off the ground.
• Hold for 3 seconds and lower slowly.
• Repeat 10–20 times.

   

How it works: It activates calf muscles, which support knee alignment and stability when walking or climbing stairs.

Benefits:

• Improves balance
• Strengthens lower legs
• Reduces stress on the knees

   

Pro Tip: Add this exercise later in your rehab when pain-free standing is comfortable.

7. Clamshells

This is one of the best meniscus tear exercises for hip strength. Strong hips help control knee position and reduce inward collapse during movement.

How to do it:

• Lie on your side with knees bent and feet together.
• Keep feet touching, lift your top knee like opening a shell.
• Hold for 3 seconds, then lower.
• Do 10–15 reps each side.

   

How it works: It activates the gluteus medius, which stabilizes the pelvis and improves knee alignment.

Benefits:

• Enhances hip stability
• Reduces knee stress during walking
• Prevents future injuries

   

Pro Tip: Don’t roll your hips backward — keep them stacked to engage the right muscles.

8. Leg Extensions

This move rebuilds quadriceps strength in a controlled way and prepares your leg for daily activities like walking and climbing stairs.

How to do it:

• Sit on a chair with both feet flat.
• Slowly straighten one knee until your leg is parallel to the floor.
• Hold for 3–5 seconds, then lower gently.
• Repeat 10–15 times.

   

How it works: It isolates the quadriceps while maintaining joint control and muscle tone.

Benefits:

• Improves leg strength
• Aids smooth knee movement
• Supports functional recovery

   

Pro Tip: Avoid locking the knee at the top; maintain slight softness to protect the joint.

9. Glute Bridge

Glutes and hamstrings work together to stabilize your knee. This exercise builds that foundation during meniscus tear physical therapy.

How to do it:

• Lie on your back with knees bent and feet flat.
• Lift your hips until your body forms a straight line from shoulders to knees.
• Hold for 5 seconds, then lower slowly.
• Do 10–15 repetitions.

   

How it works: It strengthens posterior chain muscles and promotes coordination between hips and knees.

Benefits:

• Improves lower-body stability
• Reduces knee pressure
• Supports walking and standing strength

   

Pro Tip: Engage your core and avoid arching your back — focus on squeezing the glutes.

10. Side Leg Raise (Hip Abduction)

This exercise targets the outer thigh and hip muscles that help your knee stay aligned during movement.

How to do it:

• Lie on your side with both legs straight.
• Lift the top leg up slowly about 12 inches, hold for 3 seconds, and lower.
• Repeat 10–15 times per side.

   

How it works: It strengthens the lateral stabilizers of the hip, which prevents knee collapsing inward during activity.

Benefits:

• Builds side hip strength
• Improves knee alignment
• Prevents re-injury

   

Pro Tip: Keep your toes facing forward, not upward, for proper muscle engagement.