Injury to knee, need advice
I have a Meniscus Tear to my right knee, itself subject of an ACL rebuild 20 years ago. I don't think I will have an op, as it is not completely severed. So I know I will need to strengthen my quads.
What exercises, once the swelling and pain has gone, can I do, in order to strengthen my quads, to reduce the chances of this happening again. I know their are obvious ones, but are there any I could perform whilst sat at my desk at work? I know I should wait, but is there anything I could be doing know, to lessen the impact on my quads as the onger it is inactive, the more muscle tone I will lose from it.
Thanks
EDIT
It's acutely painful at the moment, so I know I have to give it rest currently, and not rush back too quickly. I was injured 2 weeks ago, but then made it worse by twisting it at home the other day.
Exercises would be leg curls, squats and lunges, but obviously, only when healed. I was hoping for some advice, on maybe some ultra low impact exercises, like simply tensing the muscle, etc. I have another baby being born in 4 weeks and am desperate to be mobile, and fairly fit as it looks as though it may have to be a ceasarian section birth, which means wifey can do next to nothing for a few weeks. Apologies for the desperate nature of the post, but it's getting late!
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If rehab "speed" is your primary concern, I would consult with a professional who can tailor a program specifically for you.
Having said that, "To the Googles!".
Suggest perusing these articles for exercises that 1. you can do and 2. do not cause pain. Do not try to rush this, give yourself at least week of exercise before you move to the next tier. Note that some of the suggested phases in the articles are multi-week.
EXERCISES
Meniscus tear: Rehabilitation exercises from WebMd.
Quad sets
Straight leg raises
Straight-leg raise to the front
Straight-leg raise to the outside
Straight-leg raise to the back
Straight-leg raise to the inside
Hamstring curls
Heel raises
Unilateral stance
10.Heel dig bridginga
Shallow standing knee bends
The Sports Injury Clinic also has a 5-week program you can follow.
RESEARCH
These may or may not contain useful information on the subject.
Meniscus Repair Rehabilitation (pdf)
Intervention for High Performance / High Demand Functioning in Workers or Athletes (pdf)
Torn Cartilage Knee Injury Rehabilitation Stage 1
Exercises for Knee Rehabilitation (pdf)
KNEE EXERCISE PROGRAM (pdf)
Custom-fitted, custom-crafted arch supports (orthotics)
Over-the-counter arch supports
Add cushioned heel pads to your shoes
Rocker bottom shoes
Never walk barefoot
Stretch feet and legs
Ice and massage the foot
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