Introduction: The Challenge of Exercising with a Torn Meniscus

A meniscus tear is a common knee injury involving damage to the cartilage that cushions and stabilises the joint where your thigh bone meets your shinbone. This injury often happens due to sports-related accidents, falls, or simply through wear and tear over time. If you have a torn meniscus, you may experience pain, swelling, and difficulty moving your knee as you normally would.

Knowing how to keep active without making your injury worse can be worrying. That’s why we’ve consulted Professor Paul Lee, an experienced orthopaedic surgeon, who advises a personalised and careful approach to rehabilitation that supports healing while helping you stay as active as possible.

Why Some Movements Can Be Risky for Your Knee

Your meniscus acts like a shock absorber, cushioning your knee and helping to keep it stable when you move. When torn, certain movements—such as twisting your knee sharply, pivoting around, going into a deep squat, or jumping and landing heavily—can place extra strain on the damaged tissue and delay your recovery.

Importantly, some types of meniscus tears need particular attention. Research shows that radial tears—those that run in multiple directions across the meniscus—can increase the risk of the meniscus pushing outwards beyond the bone, a problem called medial meniscus extrusion (MME). This extrusion can worsen knee function over time, so “radial tears, which extend in multiple directions, may increase the risk of medial meniscus extrusion and should be carefully evaluated” (Iseki, 2025). For these reasons, avoiding risky movements and seeking expert advice are essential first steps in protecting your knee.

Gentle Exercises to Help Your Meniscus Heal

Exercise is a key part of recovery, but it must be done gently and safely to avoid further damage. The goal is to gradually strengthen the muscles around your knee and improve movement without causing pain or discomfort.

Here are some exercises recommended by experts:

• Straight-leg raises: Lie on your back and slowly lift your straightened leg upwards, keeping the knee locked. This activates the large muscles on the front of your thigh without bending your knee.
• Quad sets: While lying down or sitting, tighten your thigh muscle by pushing the back of your knee down towards the floor or bed and hold for a few seconds.
• Hamstring curls: Carefully bend your knee to bring your heel towards your buttocks, strengthening the muscles at the back of your thigh.
• Low-impact activities like cycling or swimming: These help keep your knee moving and improve blood flow without putting too much pressure on the joint.

Always pay close attention to your body. Some mild discomfort might be normal, but if you feel sharp or persistent pain, stop and seek advice. Progress slowly and increase activity only when it feels comfortable.

How to Adapt Your Routine for Safer Progress

Protecting your healing knee means adjusting your usual activities. Wearing a knee support or brace can provide extra stability during movement. You might need to reduce how much weight you put through your knee or limit how far you bend it at first. Choosing low-impact activities, such as swimming instead of running, also reduces strain.

It helps to set small, clear goals—like completing your exercises without pain or swelling before gently increasing intensity. Keeping a simple journal of daily progress can alert you to any setbacks early on so you can adjust accordingly.

Beware of Common Mistakes and Know When to Get Professional Help

Some pitfalls can slow down your recovery or even worsen your injury. These include rushing back to intense exercise, ignoring the need for rest, or pushing your knee too hard too soon. Watch out for warning signs like ongoing severe pain, your knee locking up, or feeling unstable or as if it might give way.

If you notice these symptoms, it’s important to pause and get a professional assessment without delay. Professor Paul Lee and the MSK Doctors team specialise in patient-centred care and are ready to provide expert advice tailored to your situation.

In fact, current expert guidance stresses that “preservation of the meniscus should be considered as the first line of treatment” because removing part of the meniscus often leads to worse long-term outcomes compared to repairing or protecting it (Kopf et al., 2020).

Conclusion: Take Care and Move Forward Responsibly

Exercising safely with a torn meniscus requires a careful, structured approach that balances staying active with protecting your knee. By listening to your body, adapting your routine, and working closely with healthcare professionals, you can give yourself the best chance of healing well and returning to the activities you enjoy.

If you have any doubts or persistent symptoms, always consult a qualified healthcare professional for personalised advice.