Meniscus Rehab Routine

Big thanks to Running Etc. Ambassador, Andrew Hoffer, for forwarding details of this excellent Meniscus Rehab Routine developed by strengthcoachtherapy. The progressive routine consists of 10 exercises designed to restore range of motion.

After an acute injury or surgery, the top priorities are typically restoring range of motion and finding ways to challenge the muscles within a tolerable pain level.

I’ve been religiously working my way through the following exercises, and have experienced a noticeable improvement in both strength and range of motion. I’m not quite ready for exercise 8, 9 and 10, but definitely getting there.

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Restoring range of motion after a meniscus tear is crucial for several reasons. The meniscus, a C-shaped cartilage in the knee joint, plays a vital role in cushioning and stabilising the knee. When a meniscus tear occurs, it can lead to pain, swelling, and limited range of motion. Here’s why restoring that range of motion is important:

1. Preventing Muscle Weakness: Immobility due to a meniscus tear can lead to muscle atrophy, particularly in the quadriceps and hamstring muscles. Restoring range of motion helps prevent muscle weakness and promotes overall joint stability.
2. Avoiding Joint Stiffness: Lack of movement can cause the knee joint to become stiff. Restoring range of motion prevents the development of stiffness, which can impede daily activities and increase discomfort.
3. Facilitating Healing: Controlled, gentle movements that restore range of motion can aid in the healing process. It helps distribute synovial fluid, which nourishes the joint and promotes the recovery of the meniscus.
4. Improving Functionality: The knee joint’s range of motion is essential for normal daily activities, such as walking, climbing stairs, and bending the knee. Restoring this range allows individuals to regain functional mobility and resume regular activities.
5. Reducing the Risk of Secondary Issues: Limited range of motion can alter gait patterns and place additional stress on other joints, potentially leading to secondary issues in the hip, ankle, or lower back. Restoring proper knee movement helps mitigate these risks.
6. Enhancing Rehabilitation Effectiveness: Physical therapy and rehabilitation programmes for meniscus tears often include exercises to restore range of motion. Achieving full range of motion is a crucial milestone in the rehabilitation process, setting the foundation for more advanced strengthening exercises.

In conclusion, restoring range of motion utilizing a meniscus rehab routine is integral to a comprehensive recovery. It not only facilitates healing but also prevents secondary complications, enhances joint functionality, and ensures a more effective recovery process.