Five easy exercises:

Heel slides: Lie on your back and slowly bend the knee, sliding the heel toward the buttock, then straighten. Repeat with control.

Quad set: Sit or lie with your leg straight; tighten the front thigh muscle and hold briefly, then relax.

Straight leg raise: With one knee bent and the other straight, lift the straight leg a few inches, hold, then lower slowly.

Mini squats: Stand with feet hip-width, bend knees slightly (no deep squat), then return to standing.

Balance stand: Stand on one leg for short periods, using support as needed to improve stability.

These exercises are presented for informational use and are best performed under the guidance of a trained physiotherapist. For tailored advice and a safe plan, search for physiotherapy for meniscus tears in Cuttack and discuss which movements suit your stage of recovery.