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When it comes to knee injuries in athletes, ACL tears are usually the ones that make the news. But meniscus tears are actually a lot more common. While a torn meniscus is not as serious as a torn ACL, it can still leave you in pain and unable to play normally for weeks or months.
What’s a Meniscus Tear?
The meniscus is a wedge-shaped cartilage tissue in your knee joint that sits between your thigh bone and shin bone. You have two menisci in each knee.
The meniscus has a rubbery structure that helps your knees support your body weight acting like a shock absorber. It also cushions the knees and absorbs impact when you walk, run, or jump.
A meniscus tear often happens when there’s a sudden twisting motion to your knee while your foot is planted on the ground. That’s why it mostly occurs in athletes who play sports involving lots of twisting and turning motions, such as soccer, rugby, and basketball.
The meniscus gets pinched and squeezed between the two leg bones, resulting in a tear.
But you don’t have to be on the field to get a meniscus injury. It can also happen on your daily run or when you’re out on a hike if you slip and twist your knee on uneven ground.
In older people, a meniscus injury can occur out of nowhere or after a mild twist. This is called a degenerative meniscus tear and is often linked to osteoarthritis.
Genetics can also be a risk factor in meniscus injuries. Some people have discoid meniscus, where their menisci is thicker and disc-shaped (instead of wedge-shaped), putting them at a higher risk of a meniscus tear.
What Does a Meniscus Tear Feel Like?
At the moment it happens, you might feel a popping sensation followed by some tenderness. Some people experience pain immediately, but often, the pain and swelling develop over the next 24-48 hours.
Meniscus Tear Recovery: How is it Treated?
The first step is to get an accurate diagnosis to be sure it’s your meniscus that’s injured. You may need to get an MRI.
Treatment of a torn meniscus depends on how severe it is, where on the meniscus it has occurred, and whether there are other existing knee problems. Most of the time, physio and strengthening are enough to recover from a meniscus tear. Your doctor may also prescribe painkillers and anti-inflammatory medication.
If the tear is severe or it’s on the inner side of the meniscus (where there’s little blood supply, meaning the tear won’t heal on its own), surgery may be recommended.
Recovering from a meniscus tear takes several weeks to months, depending on how bad it was and the treatment used (surgery will take longer to recover from).
Exercises for Meniscus Tears
As you do your physio, there are safe exercises you can do at home to strengthen your knee, keep it flexible, and speed up healing. Note that you don’t have to do all the sets at once if you’re feeling pain. You can space them throughout the day. Our Ace Certified Practitioners can provide a personalized exercise program for you to complement these early exercises.
- To improve the range of motion, do heel slides. Sit or lie down on a smooth surface that’s easy to slide your heel on. Stretch your legs in front of you, then slowly slide your heel towards your body. Keep going until you can’t bend your knee any further. Slide your leg back down and repeat 10 times for 3 sets.
- For strength, do quad sets. Sit or lie down with your legs stretched out. Now try to push your knee towards the ground. This strengthens your thigh muscles (quads), which protects the knees and improves stability. Do 3 sets of 10 contractions each.
- Leg raises are also good for strength and activation of the quadriceps. Lie down on a bed or mat, then slowly raise your leg about a foot off the ground or as high as you’re able to. Then slowly lower it and repeat 10 times for 3 sets.
Meniscus Tear Recovery at Ace Sports Clinic Toronto
At Ace, we’ve successfully treated a wide range of injuries in professional and amateur athletes, active kids, and seniors. We have a holistic approach that addresses every aspect of the injury and delivers better long-term outcomes for our clients.
If you have an acute torn meniscus or are suffering from a degenerative meniscus, our team of certified experts can help speed up your recovery and prevent future recurrences. You’ll get a tailored client care plan that combines treatments, like physiotherapy, osteopathy and kinesiology.
Reach out to us today at 1-833-266-5223 to talk to an Ace expert about your meniscus injury and recovery.
Disclaimer: This blog post is for informational purposes only. Consult with a qualified professional for personalised guidance based on your specific needs and circumstances.