First you need to understand our main objective: Reducing strain on the joint. This will allow inflammation to settle down and healing to begin.
With that in mind, minimize activities that exacerbate your pain (running, squats etc.) 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 toward promoting recovery.
ICE VS HEAT
If you notice swelling, go with ice instead of hot packs (instructions on exercise link below.)
Also begin a targeted meniscal exercise program. For best results, make sure you address both strength and flexibility. Luckily you don't have to figure out which exercises to perform, our PT's have done it for you! Just select the exercise option below.
Try to do your exercises a few times a day. You can cycle down as the pain diminishes.
WHAT TO EXPECT
These strategies should lead to noticeable improvement within a week.
BACK TO ACTION
Once the pain eases, slowly return to your normal activities. Let pain be your guide. If it hurts, back off!
NOT IMPROVING FAST ENOUGH
Check back in and I'll connect you with a licensed physical therapist in your area.
Always look on the bright side - you've got knees! Physiobot can only dream. ;) #knees4physiobot
-- Check with your doctor or local physical therapist prior to initiating a new exercise program --
The quadriceps are located on the front of your thigh. When tight they add strain to the knee joint, particularly the meniscus and kneecap.
The hamstrings are located on the back of your knee(s). Tight hamstrings place excessive strain on the knee joint as a whole, increasing meniscal pain and irritation.
The quadriceps are some of the most important functional muscles in the body. When weak, pain and instability in the knee often occurs.
The gluteus medius is located on the outer hip. It may seem strange to target the outer hips for knee pain, but research shows strengthening this region is key to reducing meniscal pain.
IT Band: Foam Roll
This exercise can be a bit uncomfortable, but VERY effective at improving IT Band mobility and reducing outer knee pain.