Meniscal Home Exercise Program

By Spencer Schreckengaust
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Supine Heel Slide with Strap

Setup

Begin lying on your back with one leg bent and one leg straight, holding the end of a strap that is looped around the foot of your straight leg.

Movement

Slowly pull on the strap, sliding your heel on the ground to bring your foot toward your buttock while bending your knee.

Tip

Make sure to keep your heel moving straight toward your buttock in line with your hip.

Prone Knee Extension Hang

Setup

Begin lying on your front with your knee and lower leg hanging off the edge of a table or bed

Movement

Let your lower leg hang toward the floor, straightening your knee.

Tip

Make sure not to arch your back during the exercise.

Straight Leg Raise

Setup

Begin lying on your back with one leg bent and your opposite leg straight.

Movement

Keeping your leg straight, raise your leg up until your thigh is at the same height of your bent knee. Slowly return to the starting position and repeat.

Tip

Make sure to not let your leg or pelvis rotate to either side and do not arch your back.

Clamshell

Setup

Begin lying on your side with your knees bent and your hips and shoulders stacked.

Movement

Engage your abdominals and raise your top knee up toward the ceiling, then slowly return to the starting position and repeat.

Tip

Make sure to keep your core engaged and do not roll your hips forward or backward during the exercise.

Standing Terminal Knee Extension with Resistance

Setup

Begin in a standing upright position with one knee slightly bent and a resistance band secured just above it. You should be facing the anchor point.

Movement

Gently straighten your knee, pulling against the resistance band.

Tip

Make sure to keep your heel on the ground, your hips level, and do not overextend your knee.

Mini Squat

Setup

Begin in a standing upright position, with your feet slightly wider than shoulder width apart.

Movement

Bend your knees and hips into a mini squat position, then straighten your legs and repeat.

Tip

Make sure to keep your back straight and do not let your knees bend forward past your toes.

Heel rises with counter support

Setup

Begin in a standing upright position with your hands resting on a counter in front of you.

Movement

Slowly raise your heels off the ground, hold briefly, then lower them back down and repeat.

Tip

Make sure to maintain an upright posture and use the counter to help you balance as needed. Do not let your ankles rotate inward or outward.

*Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.*