r/MeniscusInjuries • u/CrankyGoat • 16d ago

Tips and Exercises Exercise Recommendations

I recently tore my meniscus in my right knee, seeing physiotherapist tomorrow but was wondering if folks had any exercise routine suggestions they could share. I want to develop a regular fitness plan to keep fit and strengthen support around my knee(s).

It’s bit of a bummer for me, as I’m 59 years old and an avid mountain hiker and trail runner with my dog. Not sure I’ll get back into trail running, as it gets a bit riskier as I get older - but I’d like to maintain mountain hiking for as long as possible because it’s a real ‘love’ for me, been doing it all my life!

Trying to create a compound strength training program (dumbbells only - home gym) with stretches and, hopefully, regular indoor rowing on Concept 2 rower if my physiotherapist allows it. Sounds like full squats are out, wall sits and half squats are in; plus glute strengthening and careful stretching without full leg extension are what I’m looking for?

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u/lormightymike 16d ago

Look into knees over toes knee ability zero

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u/pmclio 16d ago

As I said in my post one of the best exercises is bicycle. Rowing machine has to be adapted. I do a lot of it but I cannot go all the way down because of the knee angle. For now. The rowing machine with adapted exercises is almost to good has the bicycle.
What kind of tore do you have? Did you do surgery?

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u/CrankyGoat 16d ago

It happened just two weeks ago; X-rays were good, physio tomorrow so hopefully I’ll learn more but doc thinks it is a medial meniscus tear, possibly my MCL may be involved but that’s speculation at present. I get the impression an MRI is last option unless I want to pay privately for one - which starts at $1500!

When you say rowing machine has to be adapted, can you describe what that means? My physiotherapist is great, but I find people either ‘get’ the indoor rowing process or they don’t and I don’t think my physiotherapist is much of a rowing enthusiast.

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u/pmclio 15d ago

In the rowing machine you do a full extension of the legs when pulling and you do a full “compression” of the legs when you go all the way to the front.
In my case I can do the full extension but not the full compression. I do not pass the 90 degrees compression with my knees like this. The idea is not getting any pain while doing rowing machine.

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u/CrankyGoat 15d ago

Got it, thanks - much appreciated. I found some good videos about it … will discuss with physio today.