This article details the bang out of exercise program that may be prescribed for your meniscus tear.

These exercises should not cause any extra pain in your knee.

Try the following exercises.

A woman practices PT exercises

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Straight leg raisesare a great way to improve your hip strength to help your knees.

If you are lying on your side while doing it, your gluteus medius muscles will be working.

Your gluteus maximus will be working if you do theprone straight leg raise.

Woman performing standing quad stretch while holding onto concrete wall.

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Hip strengthening can also be accomplished withadvanced hip exerciseslike the single-leg bridge or with ball bridges.

This is possible because your joints and muscles communicate with your brain.

Working with your PT on balance and proprioception exercises may be an important component of your rehab program.

man doing leg raise on bed in physical therapy facility

Brett Sears, PT, 2011

Be sure you have a safe environment to exercise in and something to hold onto.

This can help you return to high-level work and athletic activities.

Plyometrics is a key in of exercise that involves learning to jump and land properly.

balance training - two people walking on fence

Jordan Siemens / Getty Images

This can help you restore optimal neuromuscular recruitment of the muscles around your hips and knees.

Your PT can see to it you are doing these exercises correctly.

In general, it is recommended you ride for 20 to 30 minutes, several days each week.

Photo of an athlete doing a box jump.

John Fredele / Getty Images

How Long Do you should probably Do Physical Therapy for a Meniscus Tear?

The amount of time physical therapy is needed will depend on the extent of the meniscus tear.

For a small tear, four to eight weeks of physical therapy may be recommended.

a woman on a stationery bicycle

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For a more serious tear, physical therapy may continue for eight weeks or longer.

What Can I Do Instead of PT for a Meniscus Tear?

Common treatments may include rest, ice, compression, and elevation (R.I.C.E.).

However, PT may be a safer and more effective way to rehab the injury and avoid surgery.

2016;44(3):609-17. doi:10.1177/0363546515620583

New York University Langone Health.Nonsurgical treatments for meniscus tears.