Timing - 0-2 weeks post-injury
The below process will help basic swelling management post injury to the Meniscus.
Rest – rest your leg when not undertaking strengthening exercises
Ice – 3-4 x/day to help reduce swelling
Compression – wear a compression stocking all of the time
Elevation – whenever seated position your leg above hip height if possible
Progress to the below exercises. Please ensure you have approximately 30 seconds rest between sets and 2 minutes rest between exercises. Exercises should be performed daily.
Knee Bends Flexion
Sitting or lying on the bed
30 reps
2-3 times a day
You can do this exercise in bed, either sitting up or lying on your back. Stretch both legs out in front of you. Without your feet lifting from the bed, bring one foot towards your buttock to bend your knee and then straighten your leg back out again.
Static Quad Contraction
Sitting up on the bed
30 reps, 3-second rest between reps
2-3 times a day, each day
You can do this exercise sitting up in bed. Straighten your leg in front of you, then tense the thigh muscles – you should feel your knee pushing down into the bed. Hold for 3 seconds and relax.
Goals
Pain under 2/10
Full ability to bend and straighten the knee
* IF YOU CAN ACHIEVE THE GOALS ABOVE THEN YOU CAN MOVE ONTO STAGE 2, IF NOT REPEAT STAGE 1