Top 5 Exercises For Menis...

Exercise can be beneficial in managing a meniscal injury. The meniscus is a piece of cartilage that cushions the knee joint, and an injury to this structure can cause pain, swelling, and difficulty with movement.

Exercises can help strengthen the muscles that support the knee joint, which can help take pressure off of the meniscus and reduce pain.

 Exercise can improve flexibility and range of motion in the knee joint, which can also reduce pain and improve function. Stretching and mobility exercises, as well as low-impact exercises such as cycling or swimming, can be particularly helpful for improving knee joint function.

Lie on your back with your elbows supporting your upper body.
Place a foam roller underneath your affected knee.
Turn your hip on the affected side outwards slightly.
At all times keep the heel of this leg in contact with the bed.
Push your knee downwards into the foam roller, keeping the heel in contact with the bed.
Hold this contraction relax and repeat.

Sit upright with your legs out straight in front.
Rotate your affected leg outwards.
Tighten the thigh muscles on this leg to completely straighten the leg.
Slowly lift the leg up a little, ensuring the knee stays straight.
Hold this position, then control the movement as you lower the leg back down to the starting position.

Sit up straight in a chair with a resistance band looped underneath the ball of your foot.
Hold the ends in each hand and gather some tension in the band.
Keeping this tension, straighten your leg, raising your foot off the floor.
Control the movement as you lower your leg back down and then repeat.

Place a resistance band loop around both thighs, just above your knees.
Lie on your back with your knees bent and feet flat on the floor.
Place legs hips width apart so that there is tension in the band.
Raise your hips up into a bridge, keeping the knees hips width apart.
Control the movement back down to the start position, maintaining constant tension on the band.

Start by standing with your back flat against a wall, your feet hip-width apart and an exercise band placed around your knees. Move your feet approximately two steps away from the wall. Squat down, keeping your hips, knees and toes aligned and the band tight.
Stay in the squat position for a moment and resist the band from pulling your knees together.

By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.

If you're looking for personalized exercises for meniscal injury, be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.