What can I do to help fix my torn meniscus?

Have you recently injured your knee? Have you experienced any discomfort or pain in that area? It is possible that you have sustained a meniscus injury. Physiotherapy could be pivotal in addressing and rehabilitating such injuries. 

 

What is a meniscus?  

The menisci are like crescent-shaped cushions in your knee, found between the thigh bone (femur) and shin bone (tibia). Each knee has one on the inside (medial) and one on the outside (lateral).

Meniscus help cushion your knee joint and spread out the weight you put on it. Meniscus injuries are common, making up about 12% to 14% of all knee injuries. They can happen suddenly from twisting movements or gradually from everyday wear and tear.

These injuries can affect people of any age. How well a meniscus can heal depends on its blood supply. The outer part, called the "red zone," has better healing potential than the inner part, known as the "white zone." 

What is a meniscus tear? 

A meniscus tear happens when the cartilage in your knee gets injured. While it might not always hurt right away, it can cause swelling, make your knee feel unstable, and make it hard to move. There are two main reasons why meniscus tears happen: 

• Traumatic Tear: This type of tear often occurs during sports, especially when the knee is twisted while it's slightly bent or from doing a lot of squatting. It can happen to anyone, regardless of age, especially if there's a lot of force involved. 

• Degenerative Tear: This kind of tear is more common in people in their 40s and 50s. It's usually due to the knee gradually wearing down over time. Men tend to get these tears more often than women. 

What are the symptoms of a meniscus tear?   

Pain from a meniscus injury can be felt throughout your knee. Pain or tenderness is often specifically felt on either the inner side (where the medial meniscus is located) or outside (where the lateral meniscus is) of the knee.

You may have pain when you try to fully straighten or bend your knee, and difficulty doing things like squatting, twisting, or kneeling. You may notice your knee getting stuck or feeling unsteady, like it might give way.

Swelling often appears a few hours after the injury. You might also feel a grinding or catching sensation in your knee. These injuries can make everyday activities painful and limit how much you can move around. 

How does physiotherapy help with meniscal injuries?  

Effective physiotherapy can often manage meniscal tears or injuries without the need for surgery. Most surgeons recommend initial conservative physiotherapy management, with surgery considered only if not improving following a period of rehab.

Physiotherapy focuses on controlling pain and swelling, restoring full strength and mobility. Your physiotherapy treatments may include manual therapy, such as massage, stretching, and joint mobilisation, to reduce swelling, stiffness, and restore muscle function.

Compression bandages or stockings may be recommended to reduce oedema, and your physiotherapist may teach you how to use them. Neuromuscular electrical stimulation (NMES) may be employed to gently stimulate and strengthen the muscles around your knee. Assistive devices like crutches, canes, or walkers may be recommended for short-term use.  

We can also look at the potential contributing factors to the initial injury (tightness, weakness or imbalance in surrounding muscles and joints), and work on improving these to prevent future injuries and keep you active and pain free.

What exercises can I try for a meniscus injury?

 1. Heel slides

• Lie on your back with your legs extended.

• Slowly slide one heel towards your buttocks, bending your knee as far as comfortable. Hold for a few seconds, then slide your heel back to the starting position.

• Repeat 10 times, perform twice daily. 

2. Hip extensions

• Hip extensions focus on the gluteal muscles and enhance hip strength.

• Begin by lying on your stomach, then gently raise one leg upwards, holding the position for a few seconds.

• Repeat this movement ten times, twice daily. 

3. Straight leg raise

• Straight leg raises strengthen the quadriceps and improve hip stability.

• Lie on your back with both legs straight. Tighten your thigh muscle of the affected leg and slowly lift as far as comfortable.

• Hold for a few seconds, then slowly lower the leg back down. Repeat 10 times for each leg, perform twice daily. 

4. Hamstring curls

• Hamstring curls work to strengthen the muscles located at the back of your thigh.

• Start by lying face down, then gradually bend your knee, pausing briefly before slowly lowering your leg to its original position.

• Repeat this ten times for each leg, twice daily. 

How can we at First Line Physio help with treatment?  

 At First Line Physio, every patient receives personalised care tailored to their specific needs. Most meniscal injuries improve with a course of tailored physiotherapy, which includes modifying activities that aggravate pain or swelling, like reducing running and walking.

This approach is supported by a comprehensive exercise programme focused on strengthening and stability. Treatment may also include hands-on techniques such as soft tissue therapy and joint mobilisation for the hip, knee, and ankle to improve movement and reduce pain. Some physiotherapists may also incorporate acupuncture to aid recovery. All our physiotherapists are highly experienced in treating knee meniscus injuries, whether from sports or age-related wear and tear.  

  This is absolutely not written to substitute medical advice and it is always important to see a qualified healthcare professional for a formal diagnosis. If any of the exercises cause pain during or after the exercise, discontinue and consult a physiotherapist.