meniscus unhappy triad knee rehab the prehab guys

What is a Meniscus Injury? Learn About Meniscus Surgery Rehab

Orthopedic surgeons and physical therapists work hand in hand to deliver the best possible care to their patients. Working in the field of orthopedic and sports, one of the most prevalent injuries we see are injuries to the meniscus. For that reason, we teamed up with a fellowship-trained and board-certified orthopedic surgeon to give you the most straightforward answers to all of your burning questions about the meniscus and meniscus surgery rehab. What is it? Do I have a tear? Do I need surgery? What is rehab like? We answer all of that and more in this multi-disciplinary and collaborative interview and article!


Meniscus Surgery Rehab: Q&A With An Orthopedic Surgeon

Dr. Nima Mehran (@drnimamehran) joined us to discuss everything you need to know about what the meniscus is, what are the different types of meniscus injuries, and more importantly, we discuss meniscus surgery rehab.


Meniscus Surgery Rehab: Consider Conservative Efforts First!

meniscus surgery rehab prehab program

As mentioned in the Q&A above, not all meniscus injuries require surgery and actually A LOT of meniscus injuries do very well managed conservatively without surgery. We have had hundreds of people achieve successful outcomes with our program. To find out if our program is right for you and to learn more information, click HERE!


What is The Meniscus?

The meniscus is a C-shaped tissue between your femur (thigh bone) and your tibia (shin bone). Each knee has a medial (inner side) meniscus and a lateral (outer side) meniscus. The meniscus is composed of water, collagen, proteins, and other cellular elements.


Normal Medial Meniscus – View From a Knee Arthroscopy


What is the Function of a Meniscus?

The meniscus is a shock absorber that helps optimize force transmission across the knee and protects the cartilage at the end of our femur and tibia. The medial meniscus is also a secondary stabilizer to the ACL as it can prevent anterior translation (forward shifting) of the tibia.

READ: What is the ACL?

what is the acl prehab guys


meniscus normal surgery prehab

Normal Medial Meniscus from Dr. Nima Mehran


Meniscus Surgery Rehab: Does the Meniscus Have Good Healing Ability?

Tears in the outer 1/3 of the meniscus have healing potential because there is blood flow to that area. However, tears in the inner 2/3 generally do not heal well as a result of poor circulation.


Normal Lateral Meniscus – View From a Knee Arthroscopy


What are the Symptoms of Meniscus Tears?

  • Pain at the joint line of the medial or lateral side.


  • Swelling, can be intermittent.


  • Mechanical symptoms such as locking or catching/clicking with pain.


bucket handle meniscus tear

Bucket Handle Tear of the Medial Meniscus courtesy of Dr. Nima Mehran


Which Meniscus is Torn More Often?

Lateral meniscus tears are more common with acute ACL tears. However, medial meniscus tears are most common especially in older patients with degenerative changes.

Bucket Handle Meniscus Tear – View From a Knee Arthroscopy


Meniscus Surgery Rehab: Do All Meniscus Tears Need Surgery?

No. All meniscus tears do not require surgery. Surgery is indicated if you have mechanical symptoms such as locking. Otherwise, you should try conservative management first. This includes NSAIDs (anti-inflammatories), physical therapy, and finally – injections. If you fail conservative therapy and do not have arthritis, you may then be a candidate for surgery. 

Below, we will cover an extensive conservative, non-operative meniscal injury rehab program to help those that are not candidates for surgery!

Complex Medial Meniscus Tear


When do you Repair the Meniscus VS When do you Remove the Torn Tissue (Partial Meniscectomy)?

The goal is always to save as much meniscus as possible, but that is not always possible. Generally, we try to repair the meniscus in younger patients (<40), with more acute tears (<6 weeks), and depending on tear location and pattern (repair is much more successful if the tear is vertical and in the outer ⅓ of the meniscus). Additionally, in patients who are having an ACL reconstruction, repairs are more likely to succeed due to the bleeding created by the reconstruction. Tears in areas of poor blood flow and patterns that are not amenable to repair are more likely to be excised (cut out).

torn meniscus rehab exercises the prehab guys

Torn Medial Meniscus

meniscus normal rehab

Partial Meniscectomy Performed by Dr. Nima Mehran


What Happens to My Knee if I Lose My Meniscus?

The more meniscus you lose, the less protection your knee has from the force it faces. As a result, your knee will develop arthritis at a much faster rate compared to your uninjured knee.


Conservative Non-Operative Meniscus Injury Rehab Program

As Dr. Nima Mehran mentioned, most meniscal injuries respond very well to physical therapy – as long as there are no mechanical symptoms presents or complex meniscal injuries. Again, if you have mechanical symptoms like locking or catching/clicking with pain please go and see an orthopedic surgeon in your local area for a consultation. If you do NOT have mechanical symptoms, then check out the exercises below from a comprehensive early phase knee rehab program to help get your knee back on track! These exercises are just some of the MANY that you can perform. Furthermore, this program is just for early phase rehab, once you have progressed past exercises like these, you can perform just about ANY leg exercise, with an emphasis on the quadriceps!


Looking For a Full Meniscus Conservative Rehab Program?

meniscus surgery rehab prehab program


  • Think about your baseline level of pain. During your exercises, I am okay with discomfort/pain that is 1 point higher than your baseline. This rule also applies to any delayed soreness/pain later on in the day or the next day. For example, if your baseline knee discomfort is a 3/10, I am okay with 4/10 discomfort while exercising or after that, but no higher than 1 point over your baseline.


  • If your discomfort does in fact increase during/after exercises, it must come back down to your baseline levels within 24 hours. If it does not drop back down to your baseline levels, then you pushed a little too hard and you need to decrease your volume, intensity, or range of motion in your exercises.


  • Know that many meniscal injuries are in the back of the meniscus in an area called the posterior horn. This area is more sensitive to end range flexion or bending your knee. So be cautious with how much you bend your knee, especially when doing standing exercises like squats and lunges.


Quad Sets

Sample Meniscus [P]Rehab Program Exercise

This quad setting exercises should form the foundation of your rehab plan. If you cannot strongly squeeze your quadriceps muscle and feel it contract, then you shouldn’t move onto any more advanced exercise. Must work on the basics before progressing!


Straight Leg Raises

Similar to quad sets, this exercise is vital in learning how to contract your quadriceps – especially the rectus femoris muscle which extends your knee and flexes your hip!


Meniscus Surgery Rehab: Knee Range of Motion Exercises

There is numerous way to improve your knee range of motion. Shown in the video are just some of the many ways we like to improve knee range of motion. In general, we can classify the exercises as either passive, active-assisted, or active range of motion exercises.

Many mensical injuries are sensitive to end range flexion – when you knee is fully bent. Be cautious with stretching in this direction and make sure to adhere to the rules of rehab principles from above!

Passive exercises rely simply on gravity to do the ‘stretching’ work. Exercises like supine knee props, bag hangs, or seated knee flexion all rely on gravity to stretch the knee. Active-assisted exercises incorporate active movement into the exercise, in addition to an external force like gravity, your other leg, or even another person’s body. An example of this is the supine knee flexion against wall exercise. Gravity is pushing Craig’s knee into flexion, while he contracts his hamstring at the same time to add a further stretch to the quads. Note that this exercise and others can easily be made passive if Craig doesn’t contract! Active range of motion exercises uses the agonist muscle to move into the range. Some examples of this are the long arc quad to achieve full knee extension (using quadriceps) or supine heel slide to achieve full knee flexion (hamstrings).

READ: Knee Surgery Prehab Exercises
knee surgery prehab exercises meniscus rehab



Meniscus Surgery Rehab: Single Leg Balance

It doesn’t have to be this difficult or fancy by any means! Just simply standing on one leg and improving your knee proprioception is enough! Try with the knee locked out and with the knee slightly bent! We have 3+ months of progressive balance exercises in our Meniscus [P]Rehab Program


Long Arc Quads

Sample Meniscus [P]Rehab Program Exercise

You can easily add a theraband or ankle weight to this exercise to make it harder! Check out this video to learn how to set up a theraband without it slipping!

Terminal Knee Extensions (TKEs)

It’s extremely common to stop just shy of end range extension at the top of reps. Naturally, end range is the “end” because it’s neurologically past whatever zone of ROM we are “comfortable” with. That being said, instead of spending an hour hanging out into passive extension or doing a more fancy drill to work terminal knee extension, just push and remind your clients to fully extend. Drive through their heel. Fully squeeze their quad. And feel a stretch at the top of every rep.


knee extension meniscus rehab exercise prehab guys


Sidelying Clams

Sidelying clams are stable in any lower extremity rehab program just simply to get you to feel your glutes. That way once you progress into more challenging exercises in standing, you will have a better mind-body connection to your glutes!


4-Way Hip

Sample Meniscus [P]Rehab Program Exercise

This exercise is great because you have to tighten your thigh and use your quadriceps muscle – no matter what direction we lift. We also get the added benefit of working on the hip flexors, abduction, extensors, and adductors as well!



Similar to clams, bridges are a great foundational exercise to master first before progressing onto more advanced exercises.


Staggered Box Squats

Sample Meniscus [P]Rehab Program Exercise

Staggered box squats are one of my favorite exercises. Not only is it ‘functional’ as you have to get up and down from chairs multiple times throughout the day, but we can also bias and load your injured leg more by placing further back.

Knock Knees? Fix It With These Exercises!


Forward Step Ups

Demonstrated first is the forward step up followed by the reverse step down. Demonstrated is stepping up with the left and down with the right, working the left side. The next exercise is reverse step-downs working on the left side. This is a small variation working the left side harder, which also may feel better on the knee as it limits shear forces. Lastly is the reverse step tap, keeping as much weight as possible on the left and just tapping the ground with the right. I love the cue “don’t crush the egg” and people get it!


Jumpstart Your Meniscus Rehab With Our Program!

meniscus prehab program exercise

Meniscus injuries can be self-limiting and may also affect long-term knee health and function. The issue is most meniscus injuries are not handled appropriately at the right time, which only makes the recovery process harder and longer. We’ve designed a non-operative solution for you to get back to normal life! For more information, click HERE.


About the Co-Author: Dr. Nima Mehran

Dr Nima MehranNima Mehran, M.D., is an orthopedic surgeon specializing in sports medicine and joint replacements. He earned his undergraduate degree at the University of Southern California, attended the Chicago Medical School and was Chief Resident during his orthopedic surgery residency at Henry Ford Hospital. Dr. Mehran has published several scientific papers and has delivered numerous scientific lectures. He has been on the physician team for the USC Trojan Football team, Los Angeles Lakers, Los Angeles Sparks, Los Angeles Dodgers, Los Angeles Kings, and Anaheim Ducks.






  • Joel
    Posted at 15:41h, 26 February Reply

    Great article! Do you have any recommendations for those who had their meniscus removed, are under 40 and very active?


    • Michael Lau
      Posted at 14:15h, 03 March Reply

      Get your knee as brutally strong as you can!! If you have any specific questions, best to consult with your orthopedic surgeon!

  • Frei Rahel
    Posted at 06:32h, 01 March Reply

    Clam exercice / step ups etc. are done as soon as the previous passive & active-assisted exercises don’t hurt (pain scale baseline not higher than 1 point above as you mentioned) anymore? Or how do you decide to go further?
    As I work as a PT (yet no medical background), would you recommend these exercises only done by physiotherapists or is it safe to do them as well?
    And my last question: If there has been a surgery, would it be the exact same “way to go” as the conservative non-operative rehab program?

    Thanks a lot for your Feedback!

    Best regards, Rachel from Switzerland

    • Michael Lau
      Posted at 14:16h, 03 March Reply

      Hi, that’s a complex decision making process and there is no one right answer. You have to apply loads, and see how you respond. Best to do under the guidance of a PT, but if you do not have access, that is why we provided these guidelines. If there has been surgery, rehab looks very much the same. Depending on the surgery, you may have ROM or WBing restrictions (meniscus repair) – best to consult with your surgeon!

  • Inder Kaul
    Posted at 21:39h, 10 April Reply

    I have signal 2 grade tear in my medial meniscus. Doc said surgery not needed. I want to cure it well so that I can enjoy my sports fully. Please advice.

  • Emily J Clark
    Posted at 14:31h, 22 August Reply

    Is it normal for “catches” to happen more often in open chain exercises? For example I can do a full range squat without issue but to bring my knee to chest when laying down causes a click and pain.

    • Sherif Elnaggar
      Posted at 07:12h, 25 August Reply

      Unfortunately we are unable to give specific medical advice related to questions like these due to legality. We do have a meniscus program on our website that you can look into with more information!

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