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Dealing with meniscal tears can be a significant setback, whether you're an athlete or simply going about your daily routine. You have four menisci that grant you the everyday stability and agility you may have taken for granted until now. When a meniscus tear strikes, —it's a pivotal moment that calls for smart decisions, from recognizing the early symptoms to mastering the art of meniscus tear recovery exercises and physio. In this guide, CARE sheds light on recovering from a meniscus tear, equipping you with a science-based rehab program to support your journey back to full knee health.
Published in Activity
7 min read · Mar 04, 2024
Your meniscus is a C-shaped layer of cartilage in your knee. A meniscus tear is a common knee injury in contact sports and strenuous exercise. Aside from sports, even everyday activities that strain your knee can lead to a meniscus tear. Specific meniscus tear exercises can help with the recovery process. [1]
Before we delve into those, let’s take a quick look at why the meniscus is so important for us.
Your meniscus functions as a cushion between the femur, your thighbone, and tibia, your shinbone, to distribute weight and reduce friction during movement. Two menisci in each knee, one medial (inner) and one lateral (outer) work together with ligaments to enhance stability and protect the joint from wear and tear. The meniscus also absorbs shock from walking and other activities. [1]
During a meniscus tear, the cartilage within the knee is forcibly split or torn, which can disrupt the smooth surface of the meniscus and compromise its ability to cushion and stabilize your knee joint.
This damage can result from a sudden twist or turn, a squat, or a direct impact. The tear can be in various forms, such as radial, horizontal, or complex, affecting the meniscus's structure and function.
Are you not quite sure if you have a meniscus tear? If you have torn one or both of your menisci, you might experience the following symptoms:
If you've suffered a meniscus tear or suspect you did, it's crucial to act in the right manner to minimize further injury.
Taking these steps immediately after injury can significantly impact your recovery process, offering a smoother and quicker return to your daily activities or the sport you love.
If you have suffered a meniscus tear, or you suspect you have torn your meniscus, you should seek medical attention always and in any case. If you are in pain, go to the emergency room or pay your physician a visit if you do not experience strong symptoms or pain. [1]
An essential step in diagnosing a meniscus tear is to get an x-ray of the knee to be sure there are no fractures or bony abnormalities and to determine where and how your meniscus is torn. Some health providers also like to use an MRI to assess damage or disease in a surrounding ligament or muscle. [1]
Did your physician diagnose a meniscus tear already? Fear not! Luckily, some meniscus injury exercises and rehab exercises can help you regain your range of motion and assist with a swift recovery.
If your meniscus tear is less severe and does not require surgery (knee arthroscopy), some specific exercises for meniscus rehab can help your recovery process. [3]
Please consult your physical therapist or orthopedic doctor for the most suitable exercises for your injury.
Milder meniscus tears often heal within 4 to 6 weeks through rest. More severe cases that might need surgical intervention can extend your recovery period to 3 to 6 months.
When you can go back to work and be your old self, it also depends on your type of profession. If your job involves sitting, you might be ready to return within 1 to 2 weeks. However, for jobs that require standing, the timeline could extend to 4 to 6 weeks. If you are engaged in physically demanding roles or are a professional athlete, returning to your full exercise routine could take 3 to 9 months. [4]
If you have experienced a less critical tear, healthcare professionals typically suggest engaging in mild exercises or physiotherapy since physical therapy for meniscus tears can help with a swift recovery. Experiencing slight discomfort during these exercises is common. However, should any exercise result in pain, it's vital that you cease the activity immediately.
Avoiding certain activities that could exacerbate the injury or delay healing is crucial when dealing with a meniscus tear.
CARE has prepared a list of exercises you should steer clear of, along with explanations as to why they might be harmful:
Why You Should Avoid It: These movements involve sudden changes in direction that can significantly strain your knee, potentially worsening the tear or causing additional injury to the knee joint. [3]
Why You Should Avoid It: Squatting deeply puts excessive pressure on your knee joints and meniscus, especially when bending past 90 degrees. This can increase the risk of further damage to the torn meniscus. A standard forward lunge isn't the best idea for someone with a meniscus issue either. A reverse lunge will take some pressure away from the knee and transfer it into the hamstring and glute muscles. [3]
Why You Should Avoid It: Twisting your knee, especially when your foot is planted and your knee is bent, can aggravate a meniscus tear. These motions stretch and potentially tear the cartilage even more. [3]
Why You Should Avoid It: Activities such as running, jumping, or contact sports can exert a lot of stress on your knees, leading to increased pain and potentially prolonging the recovery process.
Why You Should Avoid It: Lifting heavy objects can put undue stress on your knees, especially if it involves bending or squatting, risking further injury to the meniscus.
When it comes to treating a meniscus tear, the road to recovery begins before the injury itself. Health-wise, staying fit can prevent injuries such as a meniscus tear in the first place. [4]
A comprehensive health check-up at CARE allows you to unleash your health potential by allowing you to detect potential health and fitness gaps before they can lead to illness or injuries.
Elena is an enthusiastic Health Coach and blog writer at CARE, with a passion for holistic medicine and health. Previously, Elena worked for almost five years as a coach leading retreats, workshops, and seminars. These included mind-body therapy: breath work, meditation, and massage; as well as energy force therapy: reiki, and qi gong; and third expressive therapy: movement, writing and support groups. Elena shares exciting articles on the blog, on the topic of where the alternative and traditional medicine intersect with Western Medicine. Elena is also the driving force behind the CARE community. In her spare time, she enjoys hiking, traveling to remote locations and dancing. You might also see her on the lake of Zurich as a coast guard. Join her on her journey to learn more about health and discover the world of preventive medicine! Visit all articles written by Elena!
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