Before diving into exercises for a degenerative meniscus tear, it’s essential to grasp what this ailment entails. The meniscus acts as a shock absorber in your knee, crucial for stability. Tears often arise without a specific incident, as part of the aging process. Surprisingly, many people with these tears may not experience pain.

The first exercise focuses on improving knee mobility. Known as the heel slide, this exercise aims to enhance knee flexion and extension.

Instructions: Slide your heel toward your body to bend the knee as much as possible. Assist with hands if necessary to achieve a normal flexion range of 135° to 145°.

• Perform 10-15 repetitions
• Repeat 4-5 times daily to improve mobility and reduce pain

Quadriceps are crucial for knee stabilization, especially if inhibited after an injury. This exercise, also known as a partial leg extension, helps activate these important muscles.

Instructions: Place a foam roller under the affected knee, then squeeze your quadriceps to straighten the knee slightly, holding the position briefly before lowering.

• Complete 3 sets of 10-15 repetitions

This promotes better motor control instead of focusing solely on strength, teaching your muscles to engage properly.

This exercise targets the gluteus medius and minimus, essential for overall joint stability and control.

• Three sets of 10-15 repetitions

Working both sides ensures balanced strength and prevents future injuries across related joints.

Strengthening both quads and glutes, split squats significantly support overall knee health. This exercise requires careful control to avoid aggravating the knee.

Instructions: Start with a wide stance, dropping the back knee towards the ground—placing more work emphasis on the front leg.

"As your pain decreases, increase your range of motion during the squat."

• Conduct 3 sets of 10-15 repetitions

Support with a wall if needed, gradually progressing to full independence.

These exercises for degenerative meniscus tears are practical interventions to improve knee health and alleviate pain. Consistency with these movements will bolster recovery, returning you to an active lifestyle.

For thorough guidance and personalized regimes, my book provides structured rehabilitation plans suitable for varied orthopedic issues, available on Amazon and Barnes & Noble.