Tear is lateral. It's getting better but the healing process is VERY slow-going. I'd like to strengthen the related muscles as much as possible in the meantime.
Tear is lateral. It's getting better but the healing process is VERY slow-going. I'd like to strengthen the related muscles as much as possible in the meantime.
Currently rehabbing a medial meniscus tear diagnosed three weeks ago. Mine appears to be mild and the guidance I am getting from my sports medicine doctor (across the Bay from you) is to focus on:
1) biking, preferably stationary, with an emphasis on both strength and endurance
2) leg presses for a single leg at a time, focusing on power, but limiting weights to no more than 50% of body weight
3) (large gap)
4) other exercises to strengthen various leg muscles, including the quads
Current regimen is biking every day 40-60 minutes with as much resistance as I can tolerate and doing 3x20 leg presses for each leg (to keep the strength relatively balanced) at 50% of my body weight. About 90-95% of the pain is gone, but that last 5% seems more elusive than I had hoped for, so far...
Regarding the leg presses (and other exercises), do not let your leg compress to 90% or you risk aggravating the injury, so squats or using an erg (rowing) are high risk unless you only do an abbreviated version of the standard technique
that should say "90 degrees" instead of "90%"
Spearchucker wrote:
Currently rehabbing a medial meniscus tear diagnosed three weeks ago. Mine appears to be mild and the guidance I am getting from my sports medicine doctor (across the Bay from you) is to focus on:
1) biking, preferably stationary, with an emphasis on both strength and endurance
2) leg presses for a single leg at a time, focusing on power, but limiting weights to no more than 50% of body weight
3) (large gap)
4) other exercises to strengthen various leg muscles, including the quads
Current regimen is biking every day 40-60 minutes with as much resistance as I can tolerate and doing 3x20 leg presses for each leg (to keep the strength relatively balanced) at 50% of my body weight. About 90-95% of the pain is gone, but that last 5% seems more elusive than I had hoped for, so far...
Thank you! This is helpful.
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