Research even shows that participating in physical therapy for a meniscus injury may help you avoid surgery for your knee. Your PT may use various modalities and treatments to control your pain or knee swelling or to improve the way the muscles around your knee contracts and supports the joint.

Exercises should be a major component of your knee rehab program after a meniscus tear. Physical therapy exercises in the clinic, and as part of a home exercise program, can help you recover fully from your meniscus injury.

But which exercises are best for your specific condition? The only way to know is to work with your PT; he or she can prescribe the right exercises for your specific condition.

Here is a sample exercise program that you may be prescribed for your knee meniscus injury. The exercises focus on improving the knee’s range of motion and strength and improving the overall function of your knee joint. Exercises should not cause any extra pain in your knee.

Heel Slides

Performing heel slides is a great way to improve your knee flexion range of motion. (Flexion is the ability for your knee to bend fully.) To perform the heel slide exercise:

Lie on your back. Slowly slide your heel up towards your bottom, allowing your knee to bend as far as possible. Slowly allow your heel to slide back to the straight-knee position. Repeat the exercise 10 times, moving slowly as you bend and straighten your knee.

Prone Hang Exercise

To improve knee extension (straightening) range of motion, you can perform the prone hang exercise:

Lie on your stomach with your leg over the end of your bed. Allow gravity to slowly pull your knee into full extension. Hold this position for 15 to 30 seconds, and then bend your knee up. Repeat 3 times.

Quad Sets

To perform quad sets:

Lie on your back with your knee out straight. Place a small rolled-up towel underneath your knee. Press the back of your knee down into the towel while tightening your quad muscle. Hold it for 5 seconds, and then slowly release the contraction. Repeat 10 times.

Short Arc Quad Exercise

To perform the short arc quad (SAQ) exercise:

Place a rolled-up bath towel or soccer ball underneath your injured knee. Tighten your quad and straighten your knee out all the way. Hold your knee straight for 3 seconds, and then slowly lower down. Repeat 10 times.

Modified Mini Squats

To perform mini squats in a modified position:

Stand with your legs shoulder-width apart. Bend your knees to about a 45-degree angle. Hold this mini-squat position for 3 seconds. Slowly stand back up straight. Repeat 10 times.

Straight leg raises are a great way to improve your hip strength to help your knees. Here is how you do them:

Lie on your back with your injured knee out straight and your other knee bent. Tighten your quad muscle on your straight leg, and raise the leg up about 12 to 15 inches. Be sure to keep your knee straight the entire time. Hold your straight leg up for a few seconds, and then lower it down slowly. Repeat the exercise 15 times.

You can perform the straight leg raises in different positions. If you are lying on your side while doing it, your gluteus medius muscles will be working, and your gluteus maximus, the big muscle that extends your hip, will be working if you do the prone straight leg raise.

Hip strengthening can also be accomplished with advanced hip exercises like the single-leg bridge or with ball bridges. These advanced exercises may be combined as part of your balance and proprioception exercises for your meniscus rehab.

Jordan Siemens / Getty Images

Sometimes after a knee meniscus injury, your proprioception becomes impaired. This may occur due to a period of immobilization after your injury. Working with your PT on balance and proprioception exercises may be an important component of your rehab program.

Some balance exercises to do may include:

Single leg stance (do this with your eyes opened or closed) Working with a BAPS board Standing on a BOSU Ball

Balance and proprioception exercises should be challenging, but you should always remain safe while performing them. Be sure you have a safe environment to exercise in and make sure you have something to hold onto while doing balance exercises. Your PT is a great resource to use while learning new balance and proprioception exercises after a meniscus injury.

Plyometrics is a type of exercise that involves ​learning to jump and land properly. This can help you restore optimal neuromuscular recruitment of the muscles around your hips and knees.

Working on plyometrics as part of your knee meniscus rehab can help minimize stress and strain around your knee when running, jumping, and performing cutting maneuvers during sports.

Plyometric exercises and neuromuscular training for your knees may include:

Single leg hoppingJump lunges​Lateral plyometric hops

A good rule of thumb is to always maintain your knee over your second toe to be sure it is in alignment while jumping. Your PT can make sure you are doing it correctly.

It can improve your knee range of motion. It can improve muscular endurance in your legs. It is a non-weight-bearing exercise, which can limit stress and strain through your knee and injured meniscus.

Your physical therapist can help determine the amount of time you should ride and the right amount of resistance for your specific condition. In general, it is recommended you ride for 20 to 30 minutes, several days each week.

A Word From Verywell

A meniscus tear can be a painful and scary injury that can prevent you from enjoying your normal work and recreational activity. By working with your healthcare provider and PT and by engaging in an active exercise program, you can quickly and safely return to your optimal level of activity and function.