What Are the Best Exercises to Strengthen Your Knee After a Meniscus Tear?

Strengthening your knee after a meniscus tear is key to regaining stability and preventing reinjury—whether you had surgery or opted for conservative care.

Here are some top exercises (always under guidance from a provider or physical therapist):

1. Quad sets – tighten your thigh muscle with the leg straight
2. Straight leg raises – strengthens your quads without stressing the knee
3. Mini squats (wall-assisted) – builds controlled strength
4. Heel slides – improve range of motion
5. Step-ups – enhance coordination and balance
6. Resistance band walks – target stabilizers in the hips and knees

At Medici, we customize each rehab plan based on tear location, severity, and your lifestyle goals—often combining therapy with regenerative injections for faster recovery.