Mobility or range of motion exercises which can be used in the early stages of a rehab program for a medial cartilage meniscus injury.
Flexion extension exercise
This exercise can be done standing up or sitting down. Simply bend and straighten the knee as far as pain and range of movement will allow. Aim for 3 sets of 10-20 repetitions 3 times a day as pain allows. Increase the difficulty of this exercise by holding the leg still at the end of range, for both in flexion and extension.
Lying on the back, one knee is bent upwards whilst sliding the foot along the ground. Slide the heel up as far as possible towards the buttocks. In the early phases of recovery it may only be possible to bend the knee as little as 30 degrees. This should increase over time. Repeat 10 to 20 times daily, aiming to increase the range of movement as pain allows. If there is insufficient muscle strength to bend the knee, the exercise may be made easier by using a towel around the ankle to facilitate flexion. This exercise can be made easier by wearing a thick sock and sliding the foot along a polished floor as opposed to carpet.