Meniscus injury is a very common injury in people who practice sports on a regular basis, such as footballers, basketball players, runners, etc. To fully recover from this condition, it is important to carry out rehabilitation exercises that help strengthen the muscles of the leg and thus better protect the area of the meniscus.
It is important to always consult an expert to know what the best treatment is to follow; however, in this article, we will share with you some of the best rehabilitation exercises after a meniscus injury.
3 Exercises After a Meniscus Injury
If you have had a meniscus injury or a break, you must start working the area to protect these structures and not be so exposed to future injuries. We have two menisci on each knee and are made up of fibers and cartilage, a structure similar to the nose’s cartilage.
A meniscus injury can be caused by the area’s wear or a sudden movement, trauma, etc. This injury can be serious, and it takes quite a while to recover from. Rehabilitation exercises following a meniscus injury are essential for the area to strengthen and accelerate recovery.
The exercises we will discover are designed for the different phases of your recovery: the first two are for the first days, and the latter is designed for the most advanced stages of recovery.
Exercise 1: Balance
We’ll start with a gentle exercise that’s ideal for starting recovery. To do this, you must follow these steps:
1. Stand with your legs slightly separated.
2. Now, raise one foot and hold your balance for 5 to 8 seconds.
3. Switch legs and do the same.
It is recommended to repeat the exercise 5 times with each leg for a more complete job.
Exercise 2: Circular movements
We continue with the first rehabilitation exercises after a meniscus injury to be performed during the first days. It is about circulating movements with the feet:
1. Stand with your legs slightly separated.
2. The right foot tip is placed in front of you, and you start making circles with your leg as if you were cleaning the floor.
3. Hold on for 30 seconds and change your feet.
Do 5 repetitions with each leg to work the meniscus better. Make sure the moves are smooth and never abrupt. In the face of any pain or discomfort, stop immediately.
Exercise 3: Wall Squat
As the days and weeks go by, you can slightly increase the intensity of the rehabilitation exercises. Therefore, the squats will be your great ally to strengthen the quadriceps and protect your meniscus more.
To this end, follow these indications:
1. Stand with your back leaning against the wall and your legs slightly flexed.
2. Now, slow your whole body down slowly, while still leaning on the wall.
3. When you reach the bottom, hold for three seconds and return to the starting position.
You’ll have to do 3 sets of 15 repetitions so your legs work to the fullest. You can increase or decrease this number as your body feels.
This exercise will be able to regulate as the days pass, and, for example, you can add some weight that you hold with your hands to increase the intensity and work the muscles more.
Bibliography
Garcia, L. H. G., Garcia, C. M. A., Fuentes, I. G., & Victoria, N. Q. (2003). Articulation of the knee and its joint mechanics. Medisan, 7(2), 100-109.
Vera Solís, M. G. (2018). Calistic exercises to prevent knee joint injuries in football arbitrates (Bachelor’s thesis, University of Guayaquil, Faculty of Physical Education, Sports and Recreation).
Cano, J. C. C., Matthews, M. E., Gallardo, J. M., Lozano, J. A. S., & Clemente, A. – L. (2012). Proposals for the prevention of internal meniscus injuries in football. Kronos: university magazine of physical activity and sport, 11(1), 53-63.
Álvarez López, A., García Lorenzo, Y., Ortega González, C., & Guillen de la Rosa, R. (2012). Meniscus injuries in patients with knee osteoarthritis. Revista Archivo Médico de Camaguey, 16(3), 343-352.