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YOUR MENISCUS CARE GUIDE

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Your care guide's focus is on practical strategies to reduce pain, improve function, and promote joint recovery. Care strategies reviewed for clinical efficacy with ratings provided.  

 

TOP PRIORITIES

This care guide and related information is educational in nature. Always consult with a medical professional prior to initiating new exercises or trying a new product, drug, or supplement.

 

KNOW YOUR STRATEGY

Clinical Evidence: Strong
First you need to understand your main objective: Reducing strain on the meniscus. This will allow inflammation to settle down and healing to begin. TAKE IT EASY With that in mind, minimize activities that exacerbate your pain. Don't worry, this isn't forever, just long enough to give the joint a rest. Even a few days of good rest can go a long way to jump start your recovery. BUT KEEP MOVING Research has clearly shown that movement is critical to joint health and recovery. The key is listening to your body. The movement must be at the right intensity to promote healing, but without exacerbating the issue. PRACTICAL TIPS Remain mobile. Start a conservative meniscus exercise program (yours is at the bottom of this page.) If something causes more pain, back off. Also avoid long periods of sitting, as this will tighten up the knee and make movement more painful. BACK IN ACTION Once the pain settles you can slowly return to your previous activities. If this isn't happening quickly enough, it's another indication you should consult a clinician.

FIND YOUR EXERCISES

Clinical Evidence: Strong

Begin a targeted meniscus exercise program. For best results, make sure you address both strength and flexibility. We have given you a head start with an exercise program at the bottom of this care guide. Perform your exercises at least two times a day when possible. You can cycle down as the pain diminishes. Our goal is developing a simple set of exercises you can turn to whenever meniscal pain occurs.

SOOTHE THE JOINT

Clinical Evidence: Strong

Evidence suggests ice can be useful immediately after a meniscus injury or flare up. Heat tends to be best for muscle soreness.

JOINT PAIN TOOLS

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When exploring joint care tools, we recommend trying one at a time. Prioritize based on your greatest concerns (instability, try a brace.) This will allow you to determine what provides the most relief for you.

 

SUPPORT THE KNEE

Clinical Evidence: Fair

The right knee brace can add support, reduce pain and help you remain active. Learn More and View Recommended Braces

RELAX THE MUSCLES

Clinical Evidence: Good

Percussive massage devices use rapid, repetitive strokes to target deep muscle tissue.  Learn More and View Recommended Devices

CONTROL THE PAIN

Clinical Evidence: Fair

TENS units are a drug-free, pain relief option. New models allow for easy home use. Learn More and and View Recommended Models.

REDUCE INFLAMMATION

Clinical Evidence: Strong

Medications to reduce pain and inflammation can be effective. We reviewed the evidence on both topical and oral options.  Learn More

WHAT TO EXPECT

A conservative strategy of exercise and activity modification should lead to noticeable improvement within a few days. Other interventions, such as heat therapy, bracing, massage etc. can sometimes provide more immediate relief. This will be highly variable between individuals. Once again, if you have any doubts, questions, or concerns about your condition, we highly recommend speaking with a joint specialist.

THE NEXT LEVEL

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KNEE EVALUATION, DELIVERED TO YOU

We love this. An expert Physical Therapist will evaluate your knee in person, at home or work. Insurance accepted. Same cost as in a clinic, no prescription required. 

 

Confirm your condition. Get hands-on care. Review exercises. Learn More

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YOUR EXERCISES

Selected based on your condition match and care profile

Stretches

Hold for 45-60 seconds

1-2 repetitions per session

Perform on each side

Strengthening

10-15 repetitions per set

1 set per session

Perform on each side

 - Consult with a physician prior to trying new exercises -

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