How to Prevent Pain from a Meniscus Tear
Meniscus injuries are among the most common concerns when suffering from knee pain. In order to effectively treat a meniscus injury conservatively (without surgery), it is important to understand what the meniscus is, how it aids in body mechanics and it’s role during exercise.
“Meniscus” is defined as a thin fibrous cartilage between the surfaces of some joints. This type of structure is found in several joints throughout the body, however it is most commonly referred to, as it appears in the knee. There are actually TWO menisci (plural) in the knee, a medial (C-shaped) and a lateral (O-shaped). The primary role of these menisci are to provide support & cushion between the femur and tibia. It serves as a deeper groove for the ends of the bone to move through, provides protection between the smooth cartilage and acts as a shock absorber during all movements (walking, rotation, stairs, running, jumping, etc).
The meniscus is commonly injured or torn with a forceful-twisting motion, hyperextension, degenerative changes during aging or trauma from an external force, such as a collision. Tearing can vary as well, based on the shape, size and depth of the injury. If you were to picture the meniscus in 3 layers (outer, middle, inner), circulation becomes less and less available as you get closer to the inner layer. This means that having a tear on the outer ring has a better likelihood of healing without surgery! Consequently, a significant tear closer to the center of the meniscus will have a much harder time healing independently, with conservative treatment.
Physical Therapy is an excellent option for most meniscus injuries. An MRI is not necessary prior to seeking physical therapy, as your doctor can implement a series of tests which will stress the meniscus, signaling a structural disruption. Although meniscus pathology can be stressful and uncomfortable, conservative, non-operative therapy is highly successful for clients who maintain a consistent stretching and exercise regimen prescribed by their physical therapist. A dedicated stretching routine has proven to be extremely influential in decreasing knee pain in clients who suffer from a meniscus injury. Here are a few great stretches to alleviate muscular tension and reduce unwanted stress on the knee joint.
Hamstring Stretch
Sitting at the edge of a chair, keep one leg bent with the other leg straight and toes facing the ceiling. Place your hands on the hips and lean forward slowly while keeping the chest up and back straight. Continue to slowly press the upper body forward (not down) until you feel a light stretch behind the knee or on the backside of the thigh. Hold this stretch for 30seconds and repeat twice on each leg.
Quad Stretch
Standing close to a wall for balance, hold one foot behind you with the hand on the same side. While relaxing the leg into your hand and keeping your knees together, slowly pull the foot up towards your rear-end until you feel a stretch along the front of the thigh. Hold this stretch for 30seconds and repeat twice on each leg.
Calf Stretch
Standing with hands against the wall, stagger your stance with the front knee bent and the back leg straight. Keeping the back leg heel firmly pressed into the ground, lean your bodyweight forward into your hands until you feel a gentle stretch on the backside of the lower leg. Hold this stretch for 30seconds and repeat twice on each leg.
If you have been diagnosed with a meniscus injury or are suffering from knee pain of any kind, don’t hesitate to contact Restore Physical Therapy for an evaluation. Research continues to show impressive results with conservative treatment for knee pain, when combining physical therapy and strength training.
Click the button below to register for a FREE Discovery Session, where the experts of Restore Physical Therapy will discuss your injury, discover your goals and create an individualized program to help you achieve all of your dreams, pain-free.