What workout and diet can I do with a tear in my meniscus and limited equipment?
3 min read
Asked by: John Erickson
Can you keep exercising with a torn meniscus?
Can you run with a torn meniscus? Your doctor is unlikely to recommend running soon after tearing your meniscus. You’ll need to give your knee joint some time to heal, regardless of whether you need surgery to repair the meniscus tear.
What exercises can I do at the gym with a torn meniscus?
Once you have your doctor’s approval to begin exercising, try some of these exercises to enhance your strength and stability following a meniscus tear.
- Quadriceps setting. …
- Mini-squats. …
- Straight leg raise. …
- Hamstring heel digs. …
- Leg extensions. …
- Standing heel raises. …
- Clams. …
- Hamstring curls.
What activities should you avoid with a torn meniscus?
The patient should avoid pivoting and squatting and should work on keeping the quadriceps muscles strong. If the swelling and pain have not resolved in 6 weeks, they usually won’t without surgical intervention.
Can I do weight training with a torn meniscus?
If you have a torn meniscus in your knee. Some of the things that you can do are non-weight-bearing cardio exercises such as walking cycling swimming or the elliptical machines.
Can I use a stationary bike with a torn meniscus?
Riding a stationary bike may be an important component of your knee meniscus tear exercise program. Bike riding can have many benefits, including: It can improve your knee range of motion. It can improve muscular endurance in your legs.
What cardio can I do with a torn meniscus?
Best Cardio Workouts for Knee Pain Sufferers
- Walking. Since running or jogging may not be the best option, walking (including speed walking) is a good low-impact cardio workout if you keep a brisk pace. …
- Swimming/Pool Exercises. …
- Elliptical Machine and Bicycle. …
- Low-Resistance Circuit Training. …
- Other Exercises.
How do I strengthen my knee after meniscus tear?
Tighten the thigh muscles in the injured leg by pressing the back of your knee flat down to the floor. Hold your knee straight. Keeping the thigh muscles tight, lift your injured leg up so that your heel is about 30 centimetres off the floor. Hold for 5 seconds and then lower slowly.
How do you stay in shape with a knee injury?
There are a few ways to continue exercising as you recover from a knee injury. Options may include: Upper Body Strength Training.
Cardio Focused Training
- Push-ups.
- Bicycle crunches.
- Side-lying leg raise (10 reps on each leg)
- Overhead dumbbell press.
- Seated Russian twists.
Will walking on a torn meniscus make it worse?
Continuing to walk on the affected leg can aggravate your symptoms, making pain and stiffness worse in as little as a few days. Plus, suffering a torn meniscus may also increase your risk of complications, like developing osteoarthritis in that knee.
