how to rehab a meniscus injury

Medication

A meniscus tear is a common knee joint injury. How well the knee will heal and whether surgery will be needed depends in large part on the type of tear (See figure in appendix) and how bad the tear is. Work with your doctor to plan a rehabilitation (rehab) program that helps you regain as much strength and flexibility in your knee as possible. Your rehab program probably will …

Procedures

Mar 18, 2022 · Phase 3 torn meniscus rehabilitation Treatment at this stage should be minimal. There should be no need to apply ice or wear a compression bandage for... Some athletes may feel more secure wearing a stabilizing or hinged knee brace to protect the joint when exercising. Sports massage to the muscles ...

Therapy

What exercises can you do with a torn meniscus? Heel Raises, Heel Dig Bridging, Shallow Standing Knee Bends, Meniscus Tears, Quad Sets, Straight-Leg Raise to the Front,... Hamstring Curls, Heel Raises, Heel Dig Bridging, and Shallow Standing Knee Bends

Self-care

The PT process usually goes something like this: You start with exercises that focus on range of motion, like flexing and extending your knee as much as you can without... You move on to stretches that keep your leg muscles loose. You begin …

Nutrition

an athlete suffers a meniscal tear, the three options for treatment include: non-operative rehabilitation, surgery to trim out the area of torn meniscus, or surgery to repair (stitch together) the torn meniscus. The treatment chosen will depend on the location of the tear, the athlete’s sport, ligamentous stability of the

How long does it take a torn meniscus to heal?

May 26, 2020 · Place a rolled-up bath towel or soccer ball underneath your injured knee. Tighten your quad and straighten your knee out all the way. Hold your knee straight for 3 seconds, and then slowly lower down. Repeat 10 times. Modified Mini Squats To perform mini squats in a modified position: Stand with your legs shoulder-width apart.

What happens if you leave a torn meniscus untreated?

Dec 21, 2020 · Keeping the back and pelvis in a neutral position, flex the right foot and tighten the right thigh muscles, slowly lifting the right leg off the floor. After lifting the right leg to around 45...

Does a torn meniscus heal on its own?

If your meniscus tear was not severe enough to require surgery, your rehabilitation should simply involve rest, ice, compression and elevation. Rest your knee for the length of time recommended by your physician, avoiding any activities that could potentially aggravate the injury.

Does a torn meniscus always need surgery?

May 26, 2021 · For meniscus tears, this generally means walking with crutches. Rest – Again, this may also mean walking with crutches. This takes all or some pressure away from your knee, allowing the injury to heal unhampered. Ice – Theoretically, ice (i.e. cryotherapy) slows down your body’s inflammatory response to trauma which then reduces swelling and pain.

How long does it take for an injured meniscus to heal?

Meniscus tears are the most frequently treated knee injuries. Recovery will take about 6 to 8 weeks if your meniscus tear is treated conservatively, without surgery.Dec 21, 2020

How do you rehab a strained meniscus?

Lie on your back, and bend your affected leg. Loop a towel under the ball and toes of that foot, and hold the ends of the towel in your hands. Straighten your knee, and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg.

What is the fastest way to heal a torn meniscus?

To speed the recovery, you can:Rest the knee. ... Ice your knee to reduce pain and swelling. ... Compress your knee. ... Elevate your knee with a pillow under your heel when you're sitting or lying down.Take anti-inflammatory medications. ... Use stretching and strengthening exercises to help reduce stress to your knee.More items...•Jan 26, 2022

Can a meniscus injury heal on its own?

If your tear is on the outer one-third of the meniscus, it may heal on its own or be repaired surgically. This is because this area has rich blood supply and blood cells can regenerate meniscus tissue — or help it heal after surgical repair.Nov 10, 2020

Is it OK to walk with a torn meniscus?

Unless the torn meniscus has locked the knee, many people with a torn meniscus can walk, stand, sit, and sleep without pain. Other people find that the torn meniscus prevents them from participating comfortably in their usual daily activities.

What aggravates a meniscus tear?

You're most likely to injure your meniscus when suddenly twisting or turning while your foot is stationary and planted. You could injure your meniscus while playing sports, such as football, soccer, or baseball. You could also injure your meniscus off the field by lifting heavy boxes or slipping on a wet floor.

What foods help heal a torn meniscus?

7 Foods that Help Rebuild CartilageLegumes. For optimal joint function, it is important to beat inflammation wherever possible—inflammation is the primary source of collagen and, by extension, cartilage breakdown. ... Oranges. ... Pomegranates. ... Green Tea. ... Brown Rice. ... Nuts. ... Brussel Sprouts.

Is cycling good for meniscus tear?

Bicycling. Riding a stationary bike may be an important component of your knee meniscus tear exercise program. Bike riding can have many benefits, including: It can improve your knee range of motion.May 26, 2020

How do I know if I tore my meniscus?

SymptomsA popping sensation.Swelling or stiffness.Pain, especially when twisting or rotating your knee.Difficulty straightening your knee fully.Feeling as though your knee is locked in place when you try to move it.Feeling of your knee giving way.Jan 6, 2022

How long can you walk with a torn meniscus?

It usually takes about 4 to 8 weeks for patients to increase weight bearing and range of motion. Most patients can walk without a knee brace and crutches in about 2 to 3 months. Recovery time from a partial meniscectomy (partial removal of the meniscus) is quicker than recovery from a meniscus repair.Sep 1, 2020

How long does it take to get back to normal after meniscus surgery?

If it doesn’t work, then it may be time for surgery. If you have surgery to remove part of the meniscus, it may take 3 to 6 weeks before you get back to normal activities. If you have surgery to repair your meniscus, it may take more like 3 months.

What to do if you tear your shin bone?

They’re basically shock absorbers that keep your thighbone in the upper leg from pounding on the shinbone in the lower leg. If you tear one, your doctor probably will suggest that you rest, apply ice, and take pain relievers at first. From there, you might need physical therapy (PT), surgery, or both.

What is the pain in my knee?

If you just found out that the pain and swelling in your knee is a torn meniscus, you probably have a decision to make about how to treat it. What’s best for you depends on what the tear’s like, your age, and how soon you want to get back to your normal activities. You have two menisci -- that’s the plural for meniscus -- in each knee.

What are some exercises to do without pain?

If you can do all that without pain, you move onto more advanced exercises, like toe raises with weights, squats, and harder stretches. Those are the general stages, but they can blur into each other based on your needs and ability. For example, you may start stretches and basic exercises sooner rather than later.

How long does it take for a tear to heal after surgery?

As part of a conservative treatment, you’ll probably try PT for around 4 to 6 weeks, on a regular schedule. Also, you must regularly exercise at home the way you are taught. If it doesn’t work, then it may be time for surgery.

Can you do PT after surgery?

If you’re an elite athlete or you can’t work because of it, you may not have time to see if a conservative approach works. Even if you have surgery, you’ll need PT afterward. Your doctor may send you to a physical therapist, but at the very least you’ll get PT exercises to do at home.

Can PT help with knee lockup?

For them, PT may be as effective as surgery. Even if you’re younger, fit, and athletic, a conservative approach is often a good place to start. It can work well, depending on the direction of the tear, how long it is, and where it’s located. But if the tear causes your knee to lock up, you’ll likely need surgery.

How to recover from a meniscus tear?

Exercises should be a major component of your knee rehab program after a meniscus tear. Physical therapy exercises in the clinic, and as part of a home exercise program, can help you recover fully from your meniscus injury.

What to do if you have a meniscus tear in your knee?

Jonathan Cluett, MD. on May 26, 2020. If you have a knee meniscus tear, you may benefit from a physical therapy exercise program to rehabilitate your knee. Working with a physical therapist (PT) can help you regain maximal knee range of motion and strength and can help you return to your normal optimal level of activity.

How to help meniscus knees?

Working on plyometrics as part of your knee meniscus rehab can help minimize stress and strain around your knee when running, jumping, and performing cutting maneuvers during sports. 4 . Plyometric exercises and neuromuscular training for your knees may include: Single leg hopping. Jump lunges.

How to prevent knee surgery?

Research even shows that participating in physical therapy for a meniscus injury may help you avoid surgery for your knee. 1  Your PT may use various modalities and treatments to control your pain or knee swelling or to improve the way the muscles around your knee contracts and supports the joint. Exercises should be a major component ...

How to do a short arc quad?

To perform the short arc quad (SAQ) exercise : Place a rolled-up bath towel or soccer ball underneath your injured knee. Tighten your quad and straighten your knee out all the way. Hold your knee straight for 3 seconds, and then slowly lower down. Repeat 10 times.

What muscle is used to straighten the knee?

Quadriceps Exercises. Your quadriceps muscle, or "the quad," straightens your knee, and it supports the joint and your kneecap. After a knee meniscus tear or injury, your physical therapist will likely have you work to improve your quadriceps function so your knee joint is adequately supported.

How to get your knees to extend?

To improve knee extension (straightening) range of motion, you can perform the prone hang exercise : Lie on your stomach with your leg over the end of your bed. Allow gravity to slowly pull your knee into full extension. Hold this position for 15 to 30 seconds, and then bend your knee up. Repeat 3 times.

How common is a meniscus tear?

Meniscus tears are fairly common; research suggests that around 61 in 100,000. Trusted Source. people in the United States have this health issue. Below, we look into this injury and describe nine exercises that may help strengthen and rebuild a torn meniscus. Be sure to consult a doctor before trying them.

Why do knees tear?

absorb shock from walking and other activities. provide stability to the knee. A tear can occur due to too much strain, sometimes as a result of exercise. Common symptoms include: pain. swelling. clicking.

How to do quadriceps?

To perform the quadriceps setting: Sit or lie flat on the ground, with the legs extended away from the body. Contract the quadriceps, using them to push the backs of the knees toward the floor.

How to strengthen hamstrings?

To perform hamstring heel digs: Lie on the back, with the knees bent and the feet flat on the floor. Flex the feet so that only the heels touch the floor .

What exercises can help with pain in the thigh?

It is normal for these exercises to cause a little discomfort. If any exercise causes pain, however, stop doing it. 1. Mini squats. Mini squats can help strengthen the quadriceps, large muscles at the front of the thigh, without putting too much pressure on the knees.

How to get rid of a swollen thigh?

Bend the knees 45 degrees, and slowly raise the top knee as high as possible without moving the lower back or pelvis. Slowly lower the top knee to its starting position. Perform 2 sets of 8–10 repetitions, resting for around 1 minute between sets. Repeat on the right side.

How to do mini squats?

To perform mini squats: Stand with the back, shoulders, and head against a wall. The feet should be shoulder-width apart and about 1 foot away from the wall. Slightly bend the knees, bringing the buttocks toward the ground. At around 15 degrees of the bend, stop.

What to do if you have a meniscus tear?

If your meniscus tear was not severe enough to require surgery, your rehabilitation should simply involve rest, ice, compression and elevation. Rest your knee for the length of time recommended by your physician, avoiding any activities that could potentially aggravate the injury.

How to diagnose a torn meniscus?

A torn meniscus is often diagnosed through a physical examination or imaging test. With a physical examination, the doctor might gently palpate the area around the knee joint to test for tenderness. A physical examination might also utilize the McMurray test, one of the most common tests for meniscus tears, according to the American Academy ...

How to reduce swelling in knee?

The cold helps reduce swelling and pain, but be sure to wrap the ice pack in a towel to avoid injury to the skin. An elastic bandage wrapped tightly around your knee can help stabilize the knee joint and reduce swelling. While resting, keep your knee elevated higher than your heart to further reduce swelling.

How to tell if a meniscus is torn?

If the meniscus is torn, a clicking sound can usually be heard as the knee is moved. An MRI imaging test can also be used to confirm the diagnosis. A torn meniscus is often diagnosed through a physical examination or imaging test.

What is the cartilage between the knees called?

A meniscus is a wedge-shaped piece of rubbery cartilage that sits between the bones in your knee joint. Each knee has two menisci, which help stabilize the knee, absorb shock and prevent the femur, tibia and kneecap bones from rubbing against one another.

Can meniscus tears heal?

Since this area lacks an abundant blood supply, the tissues cannot heal properly. In this case, a doctor can only surgically trim away torn pieces.

Can you walk on a torn meniscus?

A torn meniscus often causes pain, swelling, instability and stiffness near the knee joint. Although you will likely be able to walk on the injured knee, the symptoms will become increasingly worse until the injury is allowed to rest and heal.

Why is the inner third of the meniscus not healing?

The inner third (white zone), however, will not because of the lack of circulation. The middle third (red-white) zone can heal but it might not fully recover or take a while longer. Damage to the inner and middle thirds of the meniscus may require surgery to reduce joint pain and swelling.

What is the goal of meniscus surgery?

All in all, the goal of treatment, natural or otherwise, is to control both pain and inflammation, get your range of motion back to normal, and help get you stronger muscles. If you had the injury from a certain sport, an added goal would be to improve certain mechanics that may have contributed to your meniscus injury.

How to stabilize knees?

It also helps stabilize the knee. Focus on your quads and hamstrings during this stage. For your quads, you could place a rolled towel under your knees and attempt to push it down. The towel helps keep your knees in a slightly bent position while preventing movement.

How to stretch your knees on your own?

When you can fully extend your knees on your own, move on to straight leg raises: While lying down on your back with your uninjured leg bent to about 90 degrees, raise your injured leg about 6-12 inches up, hold for 3-5 seconds, then slowly bring it back down. Relax and repeat a total of 10 times.

How to heal a broken knee?

Rest – Again, this may also mean walking with crutches. This takes all or some pressure away from your knee, allowing the injury to heal unhampered. Ice – Theoretically, ice (i.e. cryotherapy) slows down your body’s inflammatory response to trauma which then reduces swelling and pain.

How to recover from a knee injury?

While your knee injury is still recovering, start with isometric exercises. These are exercises where you contract your muscles without moving the joint. This helps preserve the strength of your muscles while you’re unable to participate in full-on exercise. It also helps stabilize the knee.

Do you have to use crutches in the beginning?

Just a few notes though: When using crutches, you likely will have to use 2 of them in the beginning.

How to recover from a meniscus tear?

The inner portion of your meniscus lacks this blood flow. That part of your meniscus gets its nutrients from the synovial fluid within your knee capsule. Moving your knee will produce more synovial fluid and thus improves the recovery of your meniscus tear. The best way to do this is by riding a stationary bike.

How long does it take to heal a tear in the medial meniscus?

Recovery can take up to 3 months and might require surgery. Since the medial meniscus on the inner side of your knee damages most often, the symptoms are usually felt here. Due to the tear, an inflammatory process starts to remove the damage so that it can begin the repair.

Why is my knee blue?

You can also experience some instability of your knee. That is because your femur and tibia don’t fit together anymore. A bucket Handle tear is one of the most common forms of a severe meniscus tear. Usually, swelling kicks in right after the injury, and your knee might become blue after 1-2 days.

Why does my knee turn blue after a meniscus tear?

That is because of a popped blood vessel inside the meniscus or the surrounding tissue and the inflammatory process that starts to clean up the damage. Walking is usually very difficult after a severe meniscus tear.

How much does it cost to repair a meniscus tear?

The recovery without exercises takes a little bit longer but comes without side effects. Surgery costs about $10,000 and also increases your risk of developing osteoarthritis. A total knee replacement because of that later in life will cost an ...

What happens when your knee locks?

Now, this part of the meniscus can move freely inside the joint space. It can cause your knee to pop or lock. When your knee locks, you may not be able to bend it for some time. You can also experience some instability of your knee.

What is the second exercise to do?

The second exercise you have to perform focuses on regaining the stability of your knee. Due to the torn meniscus, your knee lacks stability. That makes walking more difficult and also increases the risk to re-injure your knee. By performing this exercise, you’ll train your leg muscles to react faster.