A torn meniscus is a common knee injury that can impact daily activities and fitness. Exercising with such an injury is complex and depends on several factors. This article provides general information, emphasizing that personalized medical guidance is always necessary.
What is a Torn Meniscus?
The meniscus is a C-shaped piece of tough cartilage located within the knee joint, between the thighbone (femur) and shinbone (tibia). Each knee contains two menisci, acting as shock absorbers, distributing weight evenly, and contributing to knee stability and bone cushioning.
A meniscus can tear due to sudden, forceful twisting or rotation of the knee, particularly when bearing full weight. This is common in sports involving pivoting movements, such as soccer or basketball. Degenerative tears also occur from natural cartilage wear and tear as a person ages, sometimes from simple movements like stepping on an uneven surface. Common symptoms include pain, swelling, stiffness, a popping or clicking sensation, or a feeling of the knee locking, catching, or giving way.
When Can You Exercise?
Exercising with a torn meniscus is highly individualized, depending on the tear’s severity, location, and type. Stable tears, for instance, may allow for more immediate, gentle movement compared to unstable tears. Pain, swelling, or a feeling of the knee locking or giving out also dictates when exercise is permissible.
Initial recovery often involves rest, ice, compression, and elevation (RICE) to reduce pain and swelling. Exercise may be possible after this acute phase, but listening to your body is important, as pain signals further irritation or harm. The tear’s healing stage and whether it is acute or chronic also influence the appropriate time to begin or resume exercise. Physical therapy can help determine the right time and exercises, ensuring that movements promote healing without causing additional damage.
Safe Exercises for Meniscus Tears
When approved by a healthcare professional, safe exercises for a torn meniscus focus on low-impact activities that minimize knee joint stress. These activities maintain cardiovascular fitness and strengthen knee-supporting muscles without excessive compression or twisting. Stationary cycling with light resistance, swimming (especially using a flutter kick), and elliptical training are considered appropriate.
Physical therapy exercises strengthen the quadriceps, hamstrings, and gluteal muscles, important for knee stability. Examples include quadriceps sets (tightening the thigh muscle without moving the leg), straight leg raises, and hamstring curls. Mini-squats, where knees bend only slightly, and glute bridges are also recommended. Perform these exercises with slow, controlled movements and proper form to avoid exacerbating the injury. Gradual progression is important, increasing intensity or repetitions only as comfort and strength allow.
Exercises to Avoid
Avoid certain activities and movements that can worsen a meniscus tear or delay healing. High-impact exercises like running, jumping, and plyometrics place significant force through the knee joint, which a torn meniscus cannot absorb. Sports involving sudden stops, starts, pivoting, or rapid changes in direction, like basketball or soccer, are also problematic.
Deep knee bends, including full or deep squats and lunges with extreme knee flexion, can compress the meniscus and increase pain. Activities involving knee twisting, such as certain yoga poses or dance moves where the foot is planted while the body rotates, can catch the torn cartilage and cause further damage. Heavy weightlifting that places significant load on the knee joint should be postponed.
The Importance of Professional Guidance
Consulting an orthopedic doctor is important for accurate diagnosis and a personalized treatment plan. The doctor can assess the tear’s characteristics and recommend whether conservative treatment or surgical intervention is most appropriate. Following medical advice helps prevent further injury and optimizes the recovery process.
A physical therapist plays an important role in designing a safe, effective rehabilitation program tailored to the specific injury and recovery stage. They can guide proper form, ensure gradual progression, and help restore range of motion, strength, and stability in the knee. Professional oversight from both a doctor and physical therapist ensures exercise supports healing and a safe return to activity.