What to do if you have a torn Meniscus?

Torn Meniscus? No Worries — We’ve Got You Covered

Meniscal injuries are one of the most common and impactful knee problems, affecting athletes, active individuals, and even those leading more sedentary lifestyles. Whether it’s due to an intense demand of sport, an unexpected twist, or natural wear and tear, a meniscal injury can significantly impact mobility and daily activities. 

What is a Meniscus?

The meniscus is a C- wedge-shaped piece of cartilage in the knee joint and is categorised as the medial meniscus (inner side) and the lateral meniscus (outer side). These structures play a critical role in absorbing shock, maintaining stability during movement, distributing weight across the joint, and protect the surfaces of your knee.

Due to their position and function, the menisci are vulnerable to tears, especially when the knee is subjected to forceful twisting or impact. The tear can range from a small, minor tear to a more complex injury. While the complex injury may require surgical intervention, most meniscal injuries are best managed with hands-on physiotherapy. 

How Meniscal Injuries Happen

Meniscus tears can commonly occur from:

• Sports and Physical Activity: High-impact sports that involve running, jumping, or twisting motions (like football, basketball, and skiing) put the knee under strain. Deep squatting and heavy lifting, twisting or pivoting on a planted foot, or a hard landing can result in a meniscal tear.
• Natural Changes: As we progress in life, depending on the amount of activity exposure and demands, the meniscus becomes more brittle and less elastic. Over time, this wear and tear can cause small tears, often without any significant injury.
• Accidents and Trauma: A direct blow to the knee, such as in a car accident or from a fall, can also lead to a meniscal injury creating immediate pain and swelling.

Symptoms of a Meniscal Tear

The symptoms of a meniscal tear can vary depending on the severity and location of the injury. Some common signs include:

• Pain: Sharp or aching knee pain typically on the inside or outside of the knee, depending on which meniscus is affected. It tends to worsen with movement or activity, especially during activities that require bending, twisting, or loading the knee.
• Swelling: The knee may swell, especially in the first 24-48 hours after the injury.
• Limited Range of Motion: Individuals often have trouble fully bending or straightening their knee due to stiffness, discomfort, or mechanical issues within the joint.
• Locking and Giving Away Sensation: A torn meniscus can sometimes cause a "locking or catching" sensation in the knee, where it may get stuck in a bent position. Due to pain and instability one can often feel like the knee gives way when walking or loading the knee joint.

If you suspect a meniscal injury, it’s essential to consult for an accurate diagnosis and tailored treatment plan.

The Role of Physiotherapy in Meniscal Injury Recovery

While some meniscal injuries require surgery, many can be treated effectively with Physiotherapy, especially in the case of mild-to-moderate tears. Physiotherapy helps manage pain but also restores function, strength, and stability to the knee. Physiotherapy addresses not just the injury, but the entire kinetic chain and plays a critical role in successful recovery, whether they are in the early stages of conservative treatment or post-surgery. 

How We Treat Meniscus Injuries Without Surgery

We take a comprehensive and personalised approach to conservative management of meniscal injuries, using a combination of proven techniques to reduce pain, restore function, and get you moving confidently again.

1. Pain Management and Inflammation Control

Managing pain and reducing inflammation is the first key step in recovery. 
Ice therapy: To reduce swelling and numb pain in the acute stages of the injury.
Ultrasound Therapy: Calm the Inflammation (Decrease swelling, improve circulation to speed up healing) and thereby relieve pain in the joint and surrounding tissues
Acupuncture: Medical acupuncture can help reduce pain and inflammation, stimulate the body's healing response and relax tight muscles that may be compensating for the injured knee.

2. Restoring Range of Motion

Following a meniscal injury, the knee often becomes stiff, and a limited range of motion can impede daily activities. Manual Therapy and Exercises are crucial in restoring its full range of motion by improving Joint movement, relaxing the muscle tightness and breaking up any  joint restriction, thereby preparing the knee for more strenuous activities, like sports.

3. Targeted Exercise Rehab: Build a Stronger, Smarter Knee

The muscles around the knee—particularly the glutes, quadriceps and hamstrings—are essential to offload the knee and stabilise the joint. Weak or imbalanced muscles can increase the strain on the meniscus and lead to further injury.
A customised exercise plan based on your progress, goals, and daily demands is at the heart of meniscus recovery. 

4. Improving Joint Function and Stability

Stabilising the knee joint is essential for preventing future injuries. Our Relive Physiotherapists incorporate balance and proprioception exercises to enhance coordination between the muscles and ligaments of the knee, and aid with absorbing shock. These exercises improve joint awareness, helping the body react appropriately during dynamic movements, such as twisting or landing.

5. Preventing Future Injuries

Developing a long-term maintenance plan that includes exercises to maintain strength, flexibility, and joint health can be key in preventing re-injury.
Functional exercises: Designed to simulate movements relevant to your daily life or sport, helping you move more efficiently and safely.

6. Return to Sport and Activity

One of the most critical aspects of recovery for athletes is returning to sport. It is important to gradually return to your activities in a safe and controlled manner to avoid re-injury.
Sport-specific rehabilitation: As you approach the end of your recovery, exercises that mimic the movements of your sport (e.g., cutting, pivoting, jumping, etc.) help ensure the knee is fully prepared to handle the demands of your chosen sport.
Gradual progression: It’s important to ease back into activity, starting with lower-intensity exercises and gradually increasing the load. This helps ensure the meniscus is fully healed and the knee is stable enough to withstand the stress of competitive play.

7. Post-Surgery Rehabilitation

For cases that require surgical intervention, Physiotherapy is essential for rehabilitation. A structured post-surgery rehabilitation program helps you regain strength, flexibility, and functional mobility. It also reduces the risk of complications, such as joint stiffness or muscle weakness. A gradual and individualised rehabilitation plan ensures optimal recovery and a return to sport as soon as safely possible.

Your Meniscus Rehab Roadmap

• Phase 1: Protection & Pain Control
• Phase 2: Mobility & Strength
• Phase 3: Return to Activity

Conclusion

Meniscal injuries can significantly disrupt your quality of life, but with the right treatment and rehabilitation, full recovery is possible. Physiotherapy plays a crucial role in managing pain, restoring function, and strengthening the knee to prevent future injuries. 

If you’ve experienced a knee injury, don’t wait to seek professional help. Early intervention with Chester’s Best Clinic for Knee Injuries, Relive Physiotherapy can accelerate your recovery and improve your chances of returning to sport safely and effectively. Together, we’ll build a recovery plan that works for your life and your knee.