The 5 Best Meniscus Tear Exercises To Reduce Pain

So, you’ve got a meniscus tear. Whether it happened on the field, in the gym, or from one of those “I just stood up wrong” moments, you’re probably dealing with pain, stiffness, and that annoying feeling like your knee just isn’t cooperating. The good news? The right exercises can help you recover and return to moving comfortably. But before you start cranking out squats and lunges, let’s talk about what works—and what could make things worse.

First, Let’s Set the Record Straight

Not all meniscus tears are created equal. Some heal well with rehab, while others (especially larger or more complex tears) might need surgery. If you’re in the “let’s rehab this” camp, smart, low-impact movement is your best friend. The goal? Strengthen the muscles around your knee without adding unnecessary stress.

The No-Go Zone: What to Avoid

Before we jump into the good stuff, here’s what you shouldn’t do if you want to heal properly:

• Deep squats and lunges – Too much bending can put pressure on the torn meniscus.
• High-impact activities – Running and jumping? Not your knee’s favorite thing right now.
• Twisting motions – Avoid quick pivots and turns that could aggravate the tear.

Now, let’s talk about exercises that help.

The Right Moves: Meniscus-Friendly Exercises

These exercises focus on stability, strength, and mobility—without overloading your knee.

1. Heel Slides (Gentle Range of Motion)

• Sit or lie on your back with your leg extended.
• Slowly slide your heel toward your glutes, bending your knee as far as comfortable.
• Hold for a second, then slide it back out.
• Repeat 10–15 times.

2. Quad Sets (Strength Without Movement)

• Sit with your leg straight and tighten your thigh muscles.
• Hold for 5 seconds, then relax.
• Do this 10–15 times to keep those quads engaged.

3. Straight Leg Raises (For Stability)

• Lie on your back, one leg bent, the other straight.
• Lift the straight leg a few inches off the ground, keeping it straight.
• Lower slowly and repeat 10–15 times.

4. Calf Raises (Building Lower Leg Strength)

• Stand with feet hip-width apart, holding onto a chair for balance.
• Slowly rise onto your toes, then lower back down.
• Repeat 15 times.

5. Hamstring Curls (Gentle Posterior Chain Work)

• Stand and hold onto something sturdy.
• Slowly bend your knee, bringing your heel toward your glutes.
• Lower back down and repeat 10–15 times.

Listen to Your Knee

Pain is your body’s way of saying, “Hey, not cool.” If any of these exercises cause sharp pain, stop. Some discomfort is okay, but actual pain? Hard pass. If your knee swells up or feels worse after a workout, you might need to dial it back or check in with a physical therapist.

Recovery Isn’t Just About Exercise

Your meniscus won’t heal on exercises alone. A few other things to keep in mind:

• Ice & Rest: Give your knee a break when it needs one.
• Compression & Elevation – Reduce swelling with a knee sleeve and keep that leg up.
• Nutrition & Hydration – Joints love hydration and anti-inflammatory foods.

Final Thoughts: 

Meniscus tears take time—sometimes weeks, sometimes months. But with smart rehab, you’ll regain strength and mobility without setting yourself back. So, be consistent, stay patient, and treat your knee like the VIP it is.