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Mobility exercises. Mobility or range of motion exercises which can be used in the early stages of a rehab program for a medial cartilage meniscus injury to increase the range of motion at the joint. Flexion extension exercise. This exercise can be done standing up or sitting down. Simply bend and straighten the knee as far as pain and range of movement will allow. Aim for 3 sets of 10-20 repetitions 3 times a day as pain allows.