If you experience pain or discomfort while doing any of these exercises, stop immediately and consult a medical professional.
Exercise Routine for Lateral Meniscus Tear (5 minutes a day):
1. Knee Extension Stretch:
Sit down on a chair or the edge of your bed.
Extend your legs straight out in front of you.
Gently flex your foot, pointing your toes towards your body.
Hold this position for about 15-20 seconds.
Repeat 2-3 times for each leg.
2. Heel Slides:
Lie on your back with your legs straight.
Slowly bend the knee of the affected leg, sliding your heel toward your buttocks.
Use your hands to gently assist the movement if needed, keeping the motion pain-free.
Slide your heel back to the starting position.
Repeat this slide motion for about 8-10 repetitions on each leg.
3. Seated Leg Raises:
Sit in a chair with your back straight and both feet flat on the floor.
Slowly lift the affected leg off the floor while keeping your knee straight.
Hold for a few seconds and then gently lower your leg back down.
Repeat this movement for about 8-10 repetitions on each leg.
4. Standing Calf Raises:
Stand near a sturdy support (e.g., a wall or a countertop) for balance.
Hold onto the support for stability.
Raise up onto your toes, lifting your heels off the ground.
Slowly lower your heels back down.
Repeat this motion for about 10-12 repetitions.
Remember, these exercises are just general recommendations and might not be suitable for everyone. Your doctor or physical therapist can tailor an exercise program that suits your individual needs and helps promote healing while avoiding further injury.
Also, consider incorporating R.I.C.E. principles (Rest, Ice, Compression, Elevation) as advised by your healthcare professional. And if your condition doesn't improve or worsens, always consult your healthcare provider for proper guidance and treatment.
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