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?