How to Get Back to Moving After a Torn Knee Meniscus

A torn knee meniscus is a common injury that can significantly impact your ability to move and exercise. Although the meniscus does not have a robust blood supply, which limits its natural healing capabilities, there are effective strategies to improve function and return to movement. In this blog, we'll explore the nature of meniscus tears, how to support the knee through strengthening exercises, and the importance of working with a qualified healthcare professional to create a tailored recovery plan.

Understanding Meniscus Tears

The meniscus is a C-shaped piece of cartilage in the knee that acts as a cushion between the thigh bone (femur) and the shin bone (tibia). It helps absorb shock, stabilize the knee joint, and facilitate smooth movement. Meniscus tears can occur in various ways, including:

• Sudden Twisting Movements: Common in sports that involve quick changes in direction.

• Degenerative Changes: Gradual wear and tear over time, particularly in older adults.

While a torn meniscus can limit exercise and daily activities, there are several steps you can take to improve knee function and return to movement.

Strengthening the Muscles Around the Knee and Hip

The muscles surrounding the knee and hip play a crucial role in stabilizing the knee joint and offloading stress from the damaged meniscus. Strengthening these muscles can enhance knee stability and reduce pain. Key muscle groups to focus on include:

1. Quadriceps:

   • Strengthening the quadriceps (front thigh muscles) can help support the knee joint. Exercises such as straight leg raises, wall sits, and seated knee extensions are effective.

2. Hamstrings:

   • The hamstrings (back thigh muscles) also provide stability to the knee. Hamstring curls and bridges are beneficial exercises to include in your routine.

3. Hip Muscles:

   • Strengthening the hip muscles, particularly the glutes and hip abductors, can improve overall lower limb stability. Exercises like clamshells, hip thrusts, and side leg raises target these muscles.

4. Calf Muscles:

   • The calf muscles also contribute to knee stability. Calf raises and toe walks can help strengthen this muscle group.

Creating a Recovery Plan with a Physiotherapist or Chiropractor

To fast track your recovery and ensure a safe return to movement, it's essential to work with a qualified healthcare professional, such as a physiotherapist or chiropractor. They can help develop a personalized rehabilitation plan that addresses your specific needs and goals. Here's what you can expect from a professional recovery plan:

1. Assessment:

   • A thorough assessment of your knee injury, including range of motion, strength, and functional limitations.

2. Personalized Exercise Program:

   • A tailored exercise program that includes strength training, flexibility exercises, and functional movements to support knee recovery.

3. Manual Therapy:

   • Techniques such as massage, joint mobilizations, and myofascial release to reduce pain and improve tissue flexibility.

4. Education and Guidance:

   • Education on proper movement patterns, posture, and activity modification to prevent further injury and support healing.

5. Progressive Loading:

   • Gradual reintroduction of load and activity to the knee, ensuring a safe and effective return to exercise and daily activities.

A torn knee meniscus can be a challenging injury, but with the right approach, you can regain function and return to movement. Strengthening the muscles around the knee and hip, combined with a personalized recovery plan from a physiotherapist or chiropractor, can significantly improve knee stability and reduce pain. If you've experienced a meniscus tear, don't hesitate to seek professional guidance to fast track your recovery and get back to moving pain-free.

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Runner's Knee - Do You Have It?

For me, there’s no better feeling than completing a solid early morning 5k. The fresh breeze and crisp morning sun gets the endorphins going, sets you up for the day.

We all know there are many benefits to running:

• Reduced risk of lifestyle diseases

• Improved heart health

• Losing weight

• Stress relief

• And more…

Whilst not everybody shares my love of getting up at the crack of dawn to go for a run. It is one of the more popular activities when it comes to staying fit and healthy.

Problem is…

Not Everybody is Ready to Run

Did you know,

‘knees experience pressure equal to approximately
5 times the body’s weight when running’

It’s not surprising that I see so many knee problems from people who run for fun. Particularly patellofemoral pain syndrome. They just keep coming in!

One of the cases I saw last week is very typical.

If your knees hurt when you run this might just be you!

Like I try to… she runs 3-4 times per week for about an hour. Without fail, as soon as she hits 2k a dull ache creeps in under the right knee and doesn’t go away.

There’s nothing worse than finally getting into a rhythm and having to start walking because of your stupid knee.

Interestingly, she also complained of tightness in the front and inside of her hip which got worse after a run.

Like you would treat any kind of pain it’s a,

Simple 3 Step Process to Treat Knee Pain

1. Assessing her running technique

2. Use tests to confirm a diagnosis

3. Treat and manage the problem!

What to Look For…

It didn’t take long to work out her knee caved in every time she landed on the right leg. Remember the 5x body weight pressure on the knee when you run?

This amplifies that pressure!

No wonder the knee always hurts…

You might not notice it yourself when you run, but look at the picture below. It just looks wrong when the knee caves in!

So What The Heck Causes the Knee to Cave?

It could be a few different factors. In this case…

An extremely weak right gluteus medius
(side of your butt or hip)

If anatomy of your bottom interests you, the medius is one of 3 gluteal muscles:

1. Gluteus maximus

2. Gluteus medius

3. Gluteus minimus

The role of the gluteus medius is to:

• Abduct the leg

• Externally rotate the femur

• Stabilise the hip and pelvis during single leg stance.

In simple terms, it’s is essential to keep the leg straight! If it’s weak or doesn’t work…

The body compensates by recruiting the hip flexors, quadriceps and adductors. Hence you may recall the sore hip after my patient went for a run!

This is PFPS or patellofemoral pain syndrome.

It affects a wide range of ages, beginning in early adolescence and creates greater risk of knee osteoarthritis if it isn’t dealt with on its first occasion.

So how do we fix this problem?

Come and see me or one of the team… That’s the obvious answer, but here’s a brief snapshot of how I approached this case of ‘runner’s knee’

Process For Treating PFPS

• Release what is overactive through the use of soft tissue massage, dry needling or active release technique

• Provide external support initially through taping to ensure the kneecap sits correctly

• Activate/strengthen what is underactive through the means of strength exercises

• Provide a targeted, individualised home exercise program to ensure ongoing strength improvements

• Progress running distance as strength progresses!

I know first hand how frustrating this problem can be. Just like my patient I’ve had to overcome the debilitating nature of the pain and its effect on running.

Good news is… If you get it early, the rehab and progress is quicker than you might think. There’s a strong chance you will be back running pain free before you know it.

If you or someone close to you complains of the knees hurting, or they won’t run because it hurts we would love to help.

Just call the clinic and one of the team will be there to help you. It’s a condition we all treat regularly with good success.