What exercises help or hinder a torn meniscus?

None: There is no exercise that helps a meniscus tear. Cutting activities or deep squats would make a meniscus tear more painful.

Exercise little help: A torn meniscus of the knee causes irritation inside the joint which gives us pain and swelling. Unfortunately, torn menisci typically do not heal since torn cartilage does not heal back together. Most people have arthroscopic surgery to have the torn section trimmed out. Exercise within the pain free range is ok to maintain strength but will not help it to heal.

Be Mindful: Depends on your age, degree of symptoms or pain, and degree of arthritis. Many meniscus tears may be minimal in terms of pain, and so a quadriceps and hamstring strengthening program which avoids impact may be beneficial. However, if the tear is associated with significant pain, swelling or instability, arthroscopic meniscectomy should be considered, especially in the absence of arthritic change.

None specifically: Although appropriate exercises directed by your physician are important as part of the rehabilitative process, there are no known exercises which have been shown to improve healing of a meniscus tear. Deep squats can place extra stress on the meniscus and could impede healing. Unfortunately vary few meniscal tears are likely to heal without treatment (usually surgery).