In case of Meniscus tear we often see the pain, swelling , tenderness so we have to follow the RICE principle rest , Ice , compression, elevation . Then we will go for exercises program , strengthening- ROM - stretching exercises at initial stages
Heel slides help you regain your range of motion by stretching the muscles on top of your thigh. Do 2 to 4 repetitions several times during the day. Lie down on the floor or the bed with your leg flat. Slowly begin to slide your heel toward your buttocks, keeping your heel on the floor or bed.
Quadriceps-
Sit on the floor with your injured leg straight out in front of you.
Tighten the muscles on top of your thigh by pressing the back of your knee flat down to the floor.
clamshell exercise is one of the best for hip strengthening and helping with injury treatment and prevention. The clamshell exercise is often used in physical therapy to help with back pain and sciatica. It helps to reduce pain by strengthening the core and lower back muscles.
Lie on your right side with your feet and hips stacked, your knees bent 90 degrees, and your head resting on your right arm.
Draw your knees in toward your body until your feet are in line with your butt. Place your left hand on your left hip to ensure it doesn’t tilt backward. This is your starting position.
Keeping your abs engaged and your feet together, raise your left knee as far as you can without rotating your hip or lifting your right knee off the floor.
Hold for 1 second, squeezing your glutes at the top of the move, before slowly lowering your left knee to the starting position.
Continue for a total of 20 reps, then repeat on the other side.
Calf& hamstring stretches - lie down supine then rise your leg use band fix on your mid sole of feet then pull it toward you holds 10 seconds then relax
Repeats this exercise daily 2-3 times get recovery
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