If you have pain on the outside of your knee, don't blame your knee bone -- blame your lateral meniscus. Each knee has two menisci, which are pieces of cartilage situated around the bones. There is one on the inside -- the medial meniscus -- and one on the outside -- the lateral meniscus, which is really making its presence known right now thanks to a sports injury. You probably never realized it existed; now that you've ripped this tough-but-sometimes-vulnerable piece of cartilage, however, it's demanding you get acquainted and pay it some attention. After resting, applying ice, wearing a knee brace and talking with a health care professional, certain exercises can be performed to build the muscles around the knee and strengthen the lateral cartilage meniscus. Follow the advice of your doctor or trainer, however, or you might be dealing with a pesky meniscus problem for long time.
Do the knee bend. Lie on your back on a bed or an exercise mat. Bend your right knee as far as you can without causing pain. Slide your right foot along the bed or exercise mat until your leg is straight. Repeat 10 times with each leg.
Perform the static quadriceps contraction. Sit on a bed with your left leg on the floor and your right leg extended out on the bed. Place a rolled towel under your right knee. Push down against the towel for five seconds using your quadriceps. Repeat 10 times.
Complete the quadriceps isometric exercises. Sit on a bed or an exercise mat with your legs extended out in front of you. Push your knees against the bed and hold for five seconds. Repeat 10 times.
Items you will need
- Rolled towel
- Exercise mat (optional)
- Talk to your doctor before starting any exercises after an injury.
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