*Disclaimer: This program is a general guideline and should be adjusted to individual needs and medical advice.*
Week 1-2: Acute Phase (Reduce Pain and Swelling)
Goals: Minimize swelling, restore range of motion (ROM), and prevent muscle atrophy.
Rest and Protection:
Avoid activities that exacerbate pain.
Use crutches if necessary to offload weight.
Pain Management:
Ice the knee for 15-20 minutes every 2-3 hours.
Elevate the leg to reduce swelling.
Consider PEMF or laser therapy for added pain relief.
Exercises (2-3 times daily):
Heel Slides: 10 reps per set, 2 sets.
Quad Sets: Tighten the quadriceps for 5-10 seconds, 10 reps per set, 2 sets.
Ankle Pumps: 20 reps per set, 2-3 sets to promote circulation.
Manual Therapy:
Gentle soft tissue massage around the knee (avoid the joint itself).
Chiropractic care can address compensatory imbalances.
Week 3-4: Subacute Phase (Restore Mobility and Strength)
Goals: Improve joint stability, enhance strength, and begin weight-bearing exercises.
Stretching (Hold each stretch for 15-30 seconds, 3 times per session):
Hamstring Stretch.
Calf Stretch.
Quadriceps Stretch.
Strengthening (3-4 times per week):
Straight Leg Raises: 10-15 reps per set, 2-3 sets.
Bridges: 10-15 reps per set, 2-3 sets.
Mini-Squats: Begin with partial weight-bearing, 10-12 reps per set, 2 sets.
Mobility Work:
Seated Knee Extensions: Work toward achieving full ROM.
Stationary Bike: Low resistance, 5-10 minutes daily.
Balance Training:
Single-Leg Stance: Hold for 10-15 seconds, 2-3 sets per leg.
Week 5-6: Advanced Phase (Strength, Stability, and Functional Movements)
Goals: Regain full strength, balance, and return to daily activities or sport-specific training.
Dynamic Strengthening (3-4 times per week):
Lunges: Forward and lateral, 8-12 reps per set, 2-3 sets.
Step-Ups: Use a low step, 10-12 reps per set, 2-3 sets.
Resistance Band Side Steps: 10-12 reps per set, 2-3 sets.
Plyometric Drills (if cleared by a provider):
Light Hops: In place or forward/backward, 2-3 sets of 10 reps.
Cardio:
Increase stationary bike duration to 15-20 minutes.
Incorporate swimming or elliptical training as tolerated.
Proprioception and Balance:
Balance Board or Bosu Ball: 1-2 minutes per exercise, 3 sets.
Functional Movements:
Mimic sport-specific drills or movements relevant to your activities.
Chiropractic Care and Shockwave Therapy
Chiropractic Care: Routine adjustments to the spine and body help maintain proper biomechanics, relieve compensatory strain, and promote overall recovery. Addressing the spine and hips can reduce undue stress on the knee during the healing process.
Shockwave Therapy: Shockwave therapy can accelerate healing by stimulating blood flow, reducing pain, and promoting tissue regeneration. Incorporating shockwave treatments into the rehab process can optimize recovery, especially for chronic or stubborn injuries.
For best results, integrate chiropractic care and shockwave therapy alongside your rehabilitation program for a holistic and effective approach to healing your medial meniscus injury.