Those people who practice and play contact sports are often at risk of a meniscus tear. This is a common knee injury caused by increased pressure and wear and tear. When it occurs, the protective cartilage can be affected. While the tear does not always cause pain, it might lead to instability and swelling in the affected part. You can even have difficulty moving around. Physical therapy is an effective way to speed up recovery and relieve discomfort. Below are 8 simple rehabilitation exercises to improve your meniscus tear.
Hamstring Curls
Hamstring curls are effective in strengthening the muscles located in the back of your thigh. Start with lying on the stomach and keep both knees straight. Consider putting a rolled washcloth under the leg if your kneecap is uncomfortable. Next, bend your knee to lift the injured leg. Make sure the foot is raised to the height of the buttocks. To avoid pain, you can do it without bending the knee so far. Do this exercise 8 to 10 reps each time. [1]
