How to Treat Knee Pain (Part 2) - Meniscus Rehab
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 and how bad the tear is.
What is Meniscus?
The menisci are two wedge-shaped (in cross-section), semilunar fibrocartilage structures and are attached to the tibia, to the femur, and to the patella. Medial meniscus appears ‘C’ shaped while the lateral meniscus appears more ‘O’ shaped
A meniscus assists with the rotational stability created by the anterior cruciate ligament. The meniscus also acts as a shock absorber. As we walk, run, and jump the knee absorbs tremendous forces. Your meniscus helps to absorb these forces so that the bone surfaces are not damaged.
The amount of force increases exponentially as the speed of movement increases from walking to running to jumping. Your meniscus helps to disperse the compressive forces over the entire knee rather than isolating them.
Signs and Symptoms of a Meniscus Tear
The history of a painful twist occurring on a slightly flexed knee will indicate the likelihood of a meniscus tear. You may also experience clicking, popping, or locking of the knee. These symptoms are usually accompanied by pain along the knee joint line and joint swelling.
A Meniscus rehabilitation (rehab) program will help you regain as much strength and flexibility in your knee as possible. Your rehab program probably will include physical therapy and home exercises.
Here is a sample exercise program that you may be prescribed for your knee meniscus injury. These exercises focus on improving knee range of motion and strength and improving the overall function of your knee joint. Exercises should not cause any extra pain in your knee.
* Before starting this, or any other knee meniscus exercise program, check in with your doctor and physical therapist to be sure exercise is safe for you to do.
Knee Rehab by @luqmanstherapy
The glutes play a key role in controlling the position of the knee because they control the motion of the hips. Therefore strengthening them is crucial.
1. Standing Fire Hydrants with resistance band
2. Running Stork using a swiss ball
3. Single Leg Step up over a plyometric box
4. Unilateral Forward Lunge.
Running Stork by @sagewatson
This exercise is used to activate and strengthen my gluteus medius. Working on keeping the hips stable while lifting the leg and activating the hip and glute
Strengthen your knees by doing Corrective Exercise For the Knee
To build the necessary strength of the muscles that surround the knee joint before loading your body weight onto it!
Straight Leg Raises: lying on the ground bring your toes back to your face and keep a straight leg the whole way through the motion.
Raise your leg up to the opposite knee and down just above the ground. Try this 8x on both sides and advance with adding more reps and sets.
Work on your Hamstring
Single leg Eccentric bridge by @dr.joelipsky
Eccentric exercises are classified as a controlled lengthening contraction of the muscle. Eccentric training takes that reliance on the stretch-shortening cycle away, forcing the athlete to lean on and develop the muscles instead. Eccentrics are a great way to learn to develop control of a certain position as well.
How to do it:
Start on your back in the 90-90 position, pull your heels towards you and reach with your arms. Then lift your hips all the way up (don't arch the back!) straighten one leg and as best you can control the straightening of the leg on the rower. Warning this exercise is difficult and may take some practice to work up to.
A key here is that we are working on controlling the pelvis is an extended position with the hamstrings, this puts a log of pressure on them, so try the exercise first with both legs on the rower.
Balance and Proprioception
Balance work by @owenperformance
Sometimes after a knee meniscus injury, your proprioception becomes impaired. This may occur due to a period of immobilization after your injury.
The great thing about this tool is that it trains the ankle, trains the feet, the knee, and the hip to continuously search for balance. ⠀
If you are struggling with knee pain or a knee injury, give this type of exercise a go to get the stabilizers of the hip to really start doing what they are supposed to do
Plyometrics and Neuromuscular Training
Protect your knees
Your knees are essential and need to be taken care of. Recent studies conclude that just walking on the ground causes our knees to bear a load that is 3-5 times heavier than our actual weight. An extended hike may be overwhelming, particularly to specific age groups or those who suffer from chronic knee pain.
3D knee support provides better protection while tremendously reducing pressure and strain on your knee and meniscus caused by your weight
Learn more about the 3D Knee Support
A meniscus tear can be a painful and scary injury that can prevent you from enjoying your normal work and recreational activity. By working with your doctor and Physiotherapist and by engaging in an active exercise program, you can quickly and safely return to your optimal level of activity and function.
- De Albornoz PM, Forriol F. The meniscal healing process. Muscles, ligaments and Tendon Journals. 2012;2(1):10–18.
- Harston A, et al. Collagen meniscus implantation: a systematic review including rehabilitation and return to sports activity. Knee Surg Sports Traumatol Arthrosc. 2012;20(1):135–146.
- Messner K, Gao J. The menisci of the knee joint. Anatomical and functional characteristics, and a rationale for clinical treatment. J Anat. 1998;193(Pt 2):161–178.
- Weiss CB, et al. Non-operative treatment of meniscal tears. J Bone Joint Surg Am. 1989;71(6):811–822.
Thank You For Reading and Supporting our website
Get Your 3D Knee Support here: https://bit.ly/2S8O3He