I partially tore my medial meniscus, but it is healed now, although some fluid is still in my knee. I haven't exercised in 5 months. I would like to start exercising again but i need a plan to work up to running again. Please give me some pointers.
After a medial menscus tear balance training is important to increase proprioception. Balance board training or simple leg exercises are both good options.
Range of motion and flexibility exercises are important as well after knee injury, focusing on the quadriceps and hamstrings primarily. Quadriceps strength is another aspect to keep in mind, and squats would be a good exercise to incorporate.
When it comes to cardiovascular training and building up to running again, a good start would be bike riding. That will help with the range of motion and flexibility as well and can help transition from rehabilatative movements to running.
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